Raw kale has an exceptional nutrient profile, with the highest content of lutein of any vegetable, as well as zeaxanthin (antioxidants found in the macula). Kale is also rich in vitamin K (the “k” comes from the German koagulation, or “coagulation” in English), which helps promote bone health and assists the liver in generating blood-clotting proteins. One cup of chopped kale gives you 1,000 micrograms of vitamin K—10 times the suggested daily dose.
Makes 4 cups
• 8 cups loosely packed kale, stems removed
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1⁄8 teaspoon freshly ground black pepper
1. Preheat the oven to 325°F. Wash and dry the kale and tear it into large pieces.
2. Place the dried kale in a bowl and toss to coat with oil. Spread it out on a baking sheet lined with parchment. Bake until crispy but not burnt, 20 to 25 minutes.
3. To make the seasoning, combine the remaining ingredients in a small bowl. Sprinkle the seasoning over the kale chips and serve.
Note: If you are taking anticoagulant medication, check with your doctor about intake of green, leafy vegetables and eat them in small to moderate amounts at regular intervals rather than irregularly in large amounts.
Serving size: 1 cup
Protein: 2 g
Fiber: 5 g
Fat: 8 g
Saturated fat: 1 g
Sodium: 363 mg
Vitamin A: 2,954 IU
Vitamin C: 50 mg
Vitamin E: 2 IU
Beta-carotene: 1,768 μg
Lutein and zeaxanthin: 1,633 μg
Omega-3 fatty acids: 1 g
Credit line: Recipe from Eat Right For Your Sight: Simple Tasty Recipes That Help Reduce the Risk of Vision Loss from Macular Degeneration, BY JENNIFER TRAINER THOMPSON AND JOHANNA M. SEDDON, MD copyright © American Macular Degeneration Foundation, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.