Kale Chips who? I don’t know many people that haven’t hopped on the “kale” wagon. I mean who wouldn’t - especially when an uber healthy, green veggie can be turned into somewhat a member of the “chip” family.
When we are cleansing, or on a health kick, kale chips are our saving grace. So whilst on my most recent cleanse I developed the NEW and IMROVED Kale chip: The Brussel Sprout Chip.
What You will need:
- a dozen large brussel sprouts
- olive, grape seed or coconut oil
Directions:It is best to use the same size brussel sprouts so that when you separate the leaves, the “chips” are around the same size and cook evenly.
- Heat oven to 350 degrees. Line a baking sheet with foil or parchment. Start by cutting off the stems of the brussel sprouts so that the leaves aren’t attached and can be peeled away easily.
- Discard the first layer of the outer leaves. Peel the remaining leaves off until they start to get too small and lighter in color (you may need to cut the stem twice). Save the brussel sprout hearts to roast separately.
- Once they are all spread evenly on the baking pan, start with about 1-2 tablespoons of olive and drizzle it on the leaves - toss gently with your fingers making sure they are all coated evenly - if it isn’t enough add a little more - you do not want them soggy though.
- Sprinkle the leaves with some sea salt and a little bit of cayenne.
- Place in the oven and bake for 10-15 minutes - we like ours on the more crispy and cooked side..enjoy! :)
Food is obviously a passion of mine and Shay’s - I am constantly at farmers markets, watching cooking shows, or hanging out with other foodies to discover anything new that is food related.
Introducing: Fermented Veg - best known as kimchi (from Korea) and even more commonly, sauerkraut (from Germany). Directly translated, sauerkraut means “sour cabbage” - which is exactly what it is. The sour flavor is a result from the lactic acid that forms when the bacteria ferment the sugars in the cabbage. Cabbage is the main veg used in kimchi and sauerkraut but a variety of veggies are being used for this exceptional power condiment!
In addition to a tasty sour & salty condiment for meals, the list of health benefits is long - here are some below:
- It is extremely high in vitamins C, B, and K
- Low in calories
- High in calcium and magnesium
- Very good source of dietary fiber
- Also a good source of folate, iron, potassium, copper and manganese
- Also contains live lactobacilli and beneficial microbes and is rich in enzymes.
- High in the antioxidants lutein and zeaxanthin, both associated with preserving ocular health
How to Use it
So after reading all of this amazing information on fermented veg - I am assuming you want to know how you can use it in your meals? I have actually used fermented veg in or on most things but below are my top uses:
- Eggs - Scramble up a a few eggs, toss a little green salad together dressed with some olive oil, lemon, salt and pepper and garnish with a healthy spoonful of my favorite “Four Thieves” fermented veg (pic below).
- Sandwiches - Take two pieces or whole wheat sourdough, your choice of cheese, turkey, lettuce, mayo and some fermented veg and enjoy one of the best sandwiches you will ever eat.
- Fish - In a saucepan with a touch of oil, sauté a filet of talapia or sole with some onions, garlic, salt and pepper. Keep over the heat until the fish and onions are cooked through. Serve with a big farmers market salad and top the fish with some of the fermented veg…UNREAL! (Recipe to follow soon).
- Sausage - In a bun or on a plate with some mustard and a healthy helping of fermented veg - spice up it up with some kimchi for a bit of heat.
- Salad - Throw the fermented veg on top of any green salad, tuna salad, egg slad, chicken salad…you name it!
Where to buy?
I must admit I am definitely a brand loyalist. I have tried every single one out there and micro craft food artisans Brassica & Brine have taken the cake.
Made out of Los Angeles, CA they have won several awards and run a sustainable and local company - We are big fans over at ShayMitchell.com!
They also have three killer flavors: The Original, Kimchi Karma and my favorite “Four Thieves” (that is spiced with sage, thyme, rosemary and lavender).
Some additional brands that are also great are:
I hope you try this healthy power condiment and we will post recipes to follow next week!
Shay and I have the exercise thing down - but we love our food. My goal is to make all of our favorite things in an exceptionally healthy way - it’s not even about the calories as much as how we feel after. Introducing Kelp Noodles…Coming in at probably the lowest calorie noodle in the world with a texture like glass noodles and a neutral taste - it is EVERYTHING. They aren’t as accessible as say chow main or vermicelli, but they can be found at speciality food stores and don’t break the bank. I can guarantee this will be a staple in your house (as it is in ours) - and it keeps well for leftovers served warm or cold…can I get an ammmmmen!?
What You will need:
- 2-3 cups of veggies of choice (We use peppers, red onion, broccoli, celery, kale and mushrooms…anything!)
- 1 teaspoon finely minced fresh ginger
- 2 tablespoons minced garlic (about small 6 cloves)
- 1 tbsp sesame oil
- 1-2 packages kelp noodles (1 package if you like it extra saucy)
- 2 scallions (garnish)
- Thai basil (garnish)
- 3 tablespoons low sodium tamari
- 1 1/2 tablespoons agave
- 1 tablespoon fish sauce (optional)
- 1/4 cup creamy peanut butter (unsweetened, unsalted)
- 1 tablespoon red pepper flakes (extra spicy)
- 1 tablespoon rice vinegar
- 1/3 cup water (add if needed for consistency, should be runny)
- Over medium heat, in a wok or large frying pan, add a touch of olive oil. I like to start with the veggies that take the longest to cook and add them based on that. For example, I started with the onions, followed by celery and mushrooms, nest the broccoli, peppers, and lastly kale. They all have about a minute difference in cooking times. Once these are done just take them off the heat and set aside.
- In a bowl add all of the sauce ingredients and combine with a whisk - add the water a bit at a time to find the right consistency.
- In a separate pan on medium heat, add the garlic and ginger and sauté with the sesame oil until cooked. Add the sauce mixture and throw in the kelp noodles separating them with a wooden spoon or spatula - let the kelp noodles absorb the sauce and heat through about 10 minutes allowing them to soften.
- Throw in the veggies and toss it all together. Serve with sliced scallions and thai basil as garnishes and enjoy!
- For added protein, I use either chicken, shrimp, beef or seitan - just cook it with the veggies and it will pack a lot more protein!