16 Apr Baked Kale Chips


  • 12 large kale leaves, rinsed, dried, cut lengthwise in half, center ribs and stems removed- Wash and Dry thoroughly.
  • 1 tablespoon olive oil
  • Salt and Pepper


1.  Preheat oven to 250°F. Toss kale with oil in large bowl. Sprinkle with salt and pepper. Arrange leaves in single layer on 2 large baking sheets.

2.  Bake until crisp, about 30 minutes for flat leaves and up to 33 minutes for wrinkled leaves. Transfer leaves to rack to cool.

3.  The Kale cooks down considerably so what looks like a lot at first goes very quickly. Use Garlic Salt, Lemon Pepper, Parmesan, etc.
Amount Per Serving:   Serving Size: 1 (14 g), Servings Per Recipe: 1, Calories 5, Total Fat 0.5 g

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09 Apr Lemon-Garlic Spinach and Kale


  • 1 tbsp Extra Virgin Olive Oil
  • ½ a medium onion
  • 1 garlic clove, minced
  • 4 cups spinach
  • 2 cups kale
  • Juice of ½ a lemon
  • ¼ cup pine nuts, toasted
  • Salt and pepper to taste


1. Heat olive oil in a sautéed pan over medium-high heat.  Add onions and cook until translucent.  Add garlic.

2.  Begin to add spinach and kale a little at a time, each time leaving enough room to stir.  As the vegetables cook down and begin to wilt, add more.  Continue until all of the spinach and kale is added.  Let cook for about 7 minutes, or until all leaves are wilted.

3.  Once wilted, take off heat.  Pour lemon juice on top and stir.  Add salt and pepper to taste.  Stir in.  Top with pine nuts.

Nutrition Information:
Serving Size: 100g; Servings: 4 (with Pine Nuts); Calories: 118; Calories from Fat: 79; Total Fat: 9g; Saturated Fat: 1g; If you use 1/4 cup corn rather than the pine nuts, calories  drop to 40 per serving.

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15 Aug Cajun Fried Okra


  • 6 cups oil, for frying
  • 1/2 cup cornmeal
  • 1 cup all-purpose flour
  • 2 pounds fresh okra, sliced 1/2-inch thick
  • 1/4 teaspoon Cajun spice
  • 1/2 cup buttermilk


1.  Heat oil in a large, heavy-bottomed skillet or Dutch oven to 350 degrees F. (You may not need to use this much oil; do not fill the pan more than halfway up the sides with oil.)

2.  In a medium bowl, combine cornmeal, flour, House Seasoning (see below), and Cajun spice.

3.  Dip okra in buttermilk and then dredge in cornmeal-flour mixture to coat well.

4.  Carefully add okra to the hot oil and cook until golden brown. (It may be necessary to fry the okra in batches.) Remove from oil, drain on paper towels, and then serve immediately. 6-10 servings


House Seasoning:

  • 1 cup salt
  • 1/4 cup black pepper
  • 1/4 cup garlic powder

Mix ingredients together and store in an airtight container for up to 6 months.

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