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NOVEMBER RECIPES

CALCIUM CAN BE "KOOL" with KALE

KALE CHIPS          KALE & POTATO SOUP

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When most people think of calcium-rich foods, they think of dairy products.  But there are also non-dairy products that are even greater sources of calcium – like Kale.  Kale is a true “power” food.  Not only is it packed with antioxidants, but Kale is an especially great source of calcium.  Most calcium-rich foods  contain oxalate acid, which blocks calcium absorption, so they must be eaten with foods that contain Vitamin D.  However, kale is unique because it does not contain oxalate acid, and is therefore more bioavailable because it is readily absorbed by the body without Vitamin D.

It is especially important for children and teens to consume calcium-rich foods.  By the age of 19, a child’s bone strength is set for the rest of life:  if a child doesn’t consume enough calcium before the age of 19, then he or she could suffer from brittle bones (osteoporosis) or tooth loss later on in life.


Right now, only 1 out of every 10 girls, and 1 out of every 4 boys, are getting enough calcium in their diets.  So, during the critical growing years, parents need to find creative ways to incorporate at least 3 servings of calcium-rich foods into their kids’ daily diets.  Here are two recipes (kid-tested, and approved) to get kids to eat kale – for strong bones and a healthy body!

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“Kool” “Calcium-Rich” KALE CHIPS
These kale chips are much healthier than potato chips – and are so addicting – “I bet you can’t eat just one!”

Ingredients
• 1 head kale, washed and thoroughly dried
• 1-2 tablespoons olive oil
• Sea salt (or table salt), for sprinkling


Substitutions:
• For the olive oil, substitute extra virgin coconut oil
• For the salt, substitute Nutritional Yeast

*See below for a great Tip on how to keep your Kale Chips crispy!

Directions
Preheat the oven to 275 degrees F.
Remove the ribs from the kale and tear with your hands into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp (about 40-45 minutes), turning the leaves halfway through (about 20 minutes).

©2012 Kids Heart Felt Health Inc.

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KALE & POTATO SOUP

Ingredients:
2 Tablespoons butter
1 sweet yellow onion, finely chopped
4 garlic cloves, minced
1 tsp. thyme
Pinch red pepper flakes
6 cups low-sodium vegetable broth or chicken broth
1 can corn (no salt added)
4 cups kale, ribs removed and cut into strips
5 medium red potatoes (1/2 with skins left on), cut into bite-sized pieces
1 can white beans*, drained & rinsed  *(a significant source of calcium)
 

 Instructions:

1.  Melt butter over Medium heat and add onion until softened (about 5 minutes).
2. Add garlic, thyme, red pepper flakes until fragrant (about 30 seconds).
3. Add 4 cups of the vegetable broth (reserving 2 cups) and add ½ of the potatoes (skins removed) and the white beans.  Cover, reduce heat to Medium-Low, and cook for 15 minutes.
4. Puree broth mixture until potatoes and beans are smooth.
5. Add remaining 2 cups of vegetable broth with corn and kale and simmer 15 minutes. 
6. Salt & pepper to taste (being careful not to over-salt).

©2012 Kids Heart Felt Health Inc.

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GARLIC PARMESAN PITA CHIPS

Ingredients:
Whole Grain Sandwich Thins (we used Flax & Fiber)
1 tbsp. melted butter
Garlic Powder
Parmesan Cheese

1.     Preheat oven to 350F degrees. 
2.     Using a cooking cutter, take a knife and cut around the cookie cutter to get the desired shape.
3.     Brush pita chips lightly with melted butter.
4.     Sprinkle with garlic powder and parmesan cheese.
5.     Bake on ungreased baking sheet for 8-10 minutes.
6.     Leave at room temperature (they will harden); then, store in Ziploc bags. 
©2012 Kids Heart Felt Health Inc.

*Tip:  To keep your kale chips crispy so that they maintain that "crunchiness" we all enjoy, store them with rice either by using tupperware with 2 compartments, or make a mesh bag from cheesecloth.  The rice will absorb extra moisture which would otherwise turn your chips soggy when stored (this rice "trick" works well on wet cell phones - and on kale chips too!)

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DECEMBER RECIPES - MINTY BEAN BROWNIES, CHOCOLATE COVERED PRETZELS