Small Steps
Have you ever noticed how little changes in one’s life can result in major transformations?
Things such as waking up and going to the gym or beginning to eat healthier.
It’s small changes over time that begin to produce a lasting impact in our lives.
I remember when I first began to take steps to consume more vegetables and fruits. It was a very slow transition, but over time fruits, vegetables, nuts and grains began to replace pork, beef, chicken and turkey.
The choices that I made began to reflect the way I believed my diet should be.
Simple Changes
I thought that this week would be a great time to introduce a simple, healthy change that we can begin to make in our lives, especially after last week’s post, Eating Toxins.
What I’d like to introduce to you is a simple replacement for all kinds of potato chips.
I’d like to introduce you to my friend,
Kale Chips
The majority of us probably know what kale is. If you don’t you may recognize it in the picture below:
Kale is one of the healthiest foods on the planet.
I’ve introduced these healthy snacks to many of my friends and they have grown to be one of my favorite snacks.
Why Should You Replace Potato Chips
Now don’t get me wrong, you can definitely find healthy chips in the stores but few compare. You can also buy kale chips in the store but the prices can be pretty steep.
The main reason you should consider eating kale chips over other chips is this:
Ingredients in Lay’s Chips:
Potatoes, Sunflower Oil and/or Corn Oil, and Salt.
Pretty basic ingredients here but there is one question you should ask yourself, “are these potatoes and oils genetically modified (gmo’s)?”
If so, then these are just as bad as the one below.
Ingredients in Nacho Cheese Doritos:
Whole Corn, Vegetable Oil (Sunflower, Canola, Corn, and/or Soybean Oil), Maltodextrin (Made From Corn), and Less Than 2% of the following: Wheat Flour, Salt, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Whey, Monosodium Glutamate, Buttermilk, Romano Cheese (Part-Skim Cow’s Milk, Cheese Cultures, Salt, Enzymes), Whey Protein Concentrate, Onion Powder, Partially Hydrogenated Soybean and Cottonseed Oil, Corn Flour, Natural and Artificial Flavor, Dextrose, Tomato Powder, Lactose, Spices, Artificial Color (including Yellow 6, Yellow 5, Red 40), Lactic Acid, Citric Acid, Sugar, Garlic Powder, Skim Milk, Whey Protein Isolate, Corn Syrup Solids, Red and Green Bell Pepper Powder, Sodium Caseinate, Disodium Inosinate, and Disodium Guanylate.
In each and every chip.
The Doritos package fails to mention if any of these ingredients are genetically modified.
I guarantee at least one ingredient is.
Ingredients in Spicy Kale Chips:
Organic Kale, Organic Pink Himalayan Salt, Organic Cayenne Pepper, Organic Crushed Red Pepper, Organic Olive Oil
100% organic ingredients.
If these ingredients are purchased at certain stores you can find all non-gmo ingredients. See here.
The reason you should consider eating kale chips in place of ordinary chips should be fairly obvious from the list above.
Some other Benefits of Kale
1. Reduces the risk of heart disease and lowers cholesterol
2. Cancer fighter (superfood)
3. Supports a healthy immune system
4. Visual benefits
5. High in fiber makes it great for digestion
6. High vitamin K strengthens bones and antioxidant activity.
(References: Health Benefits of Kale, The Superfood)
Key To Cooking The Best Kale Chips
-Step By Step Guide-
Buy the following ingredients:
- Organic Kale
- Organic Olive Oil
- Pink Himalayan Salt
- Organic Crushed Red Pepper
- Organic Cayenne Pepper
Once home wash the kale thoroughly.
After washing the kale, place chip size pieces of the kale on a cooking sheet. (Take into consideration that the kale will shrink when in the oven, better to have bigger pieces than smaller ones)
At this time, pre-heat oven at 350 degrees.
Spread kale pieces evenly across the cooking sheet. (I usually stack it up)
Once all spread out mix the kale with 1-2 Tablespoons of olive oil. Don’t over do it here, you want your chips crunchy not soggy.
After coating and mixing the kale with olive oil, sprinkle the following:
- salt
- cayenne*
- crushed red pepper*
*For Spicy Kale Chips
Sprinkle salt and cayenne pepper to your specific taste, most people use a little less than 1 teaspoon.
Place in oven for 12-14 minutes
If you happen to stack your kale like I do then at about the 8 minute mark stir up the kale on the cooking sheet.
After 14 minutes check to make sure your kale chips are evenly cooked and crunchy.
If not, let them cook for a few more minutes but watch them closely so they don’t burn.
If they seem evenly cooked and equally crunchy, remove from the oven and enjoy.
*Please know that consuming uncooked kale is the greatest way to receive its fullest nutritional value.
*Also, please know that these pictures do little justice to how great these snacks are. Try them out yourself.
Step by Step Guide: Quick Reference
Directions:
Pre-heat oven to 350 degrees
Wash kale
Mix kale with 1-2 tbsp of olive oil. (use 1 tbsp at a time)
Use salt and spices to taste, start with less than 1 tsp at a time
Cook for 12-14 minutes (mix chips in oven around 8 minute mark)
Imagine
Imagine if we began to replace small things in our diets, our exercise habits, our thinking habits, our meditation habits, imagine the monumental changes we would begin to make.
“A journey of a thousand miles begins with a single step.” – Lao Tzu
Honor your body by eating food that is worthy of the Life that resides within you.
Let Us Know
What are some healthy snacks that you’ve added to your diets?
Are there any simple and healthy recommendations you have for someone hoping to begin eating healthier?
Leave a comment below.
You never know who you’ll inspire.
Appreciation
I appreciate all of you and encourage you to try these kale chips sometime this week.
See if it’s something that you, your friends, and your family enjoys.
If so, this can be a step in the right direction to begin consuming food that truly strengthens our bodies.
Thank you for spending a moment of your day with us here at Three Key Life.
Peace
Happiness
Compassion
Respect
Three Key Life
-consider each piece of food you put into your body as a sacrifice for the Life within you-