Discover a New Veggie This Week!

Have you visited your local Farmers’ Market?

Do you grow your own vegetables?

Are you patiently waiting for that first bite of a mouthwatering red, ripe tomato?

While you wait, why not try a new veggie this week? Have you tried Kale? Raw, sautéed, baked into chips, or in a frittata – it’s just delicious!

Baked Kale Frittata

1 bunch of kale (3 cups chopped)

1 large onion

Vegetable cooking spray

1 teaspoon olive or vegetable oil

1/4 cup water

5 eggs

1/2 cup skim milk

1/3 cup grated cheddar type cheese

1/2 teaspoon salt

1/4 teaspoon pepper

Preheat oven to 375 degrees. Coat a 9-inch round baking pan with vegetable cooking spray. Wash kale and tear the leaves from the stem. (Use the stems in a stir-fry.) Chop the kale and onion. Heat oil in a large frying pan over medium-high heat. Add the onion and sauté for 3-5 minutes until soft. Stir in kale and water. Cover and cook for 5 minutes. Remove from heat and allow to cool. In a large bowl, combine eggs, milk, cheese, salt, and pepper. Blend in kale mixture. Pour the mixture into the baking pan. Bake for 20 min. Remove from oven and let sit for 2-3 minutes. Slice into wedges and enjoy. Makes 6 servings.

Nutrition per serving: 110 calories, 5g fat, 1.5g saturated fat, 155mg cholesterol, 320 mg sodium, 7g carbohydrates, 1g fiber, 9g protein, 110% Vitamin A, 70% Vitamin C.

Crunchy Baked Kale Chips

1 bunch fresh kale (about 8 cups, chopped)

1 tablespoon canola or olive oil

1⁄2 teaspoon salt

Wash kale leaves. Cut leaves off of thick stem and thoroughly dry leaves in a salad spinner or by blotting with paper towels. Discard stems. Tear or cut leaves into bite sized pieces. Place in large bowl.Drizzle oil over kale and toss to coat well. Place kale leaves onto baking sheet. Sprinkle with salt. Bake at 350 degrees until edges brown. About 10-15 minutes. Serve while hot.

Get more info and tips on the health benefits of veggies and fruits here!