Category Archives: anti-oxidant

Kale Crisps

Kale… it’s not my favourite green vegetable but knowing what a superfood it is I have been trying to incorporate it into my diet.  Bursting with vitamins and phytonutrients, so far I have got as far as just steaming it and adding a few pieces to a vegetable soup.   I’ve been looking for healthy snacks as I am a seasoned nibbler, I could graze all day, and I came across Kale crisps so decided to try them myself.

Kale is sold in such large quantities there is always too much for one sitting so the rest sits in the fridge patiently waiting and these crisps use up a good quantity.

  • Wash and dry a couple (or so) handfuls of kale – it does shrink in the oven to make allowances for that.
  • Coat lightly in olive oil, mix with your fingers so all the kale gets covered.
  • Spread thinly over a baking sheet and then add salt/pepper/chilli flakes, etc to your taste
  • Put in oven on a low heat for around 15-20 minutes to basically dehydrate, the longer they are in the oven the crisper they get.

    Kale crisps may not look very appetising, but I was pleasantly surprised how tasty they  were, especially with the seasonings I used.  A very enjoyable snack and super healthy too.  

    Nutritional Info:

    Kale Vitamins A, C, K, folate, magnesium, manganese, quercitin, fibre, antioxidants – carotenoids, flavonoids, sulphur, calcium, omega 3 fatty acids, iron.


    Vegetables in Disguise

    I really love tomato based sauces, I can find a use for a tomato sauce in so many dishes that we eat.  The one I make the most at the moment is the vegetables in disguise version for my toddler girl, she eats plenty of fresh vegetables but occasionally when she is fussy this sauce packs a lot in! 
    My personal recipe goes something like this:

    Take a good glug of olive oil and gently fry a medium onion with a small clove of crushed garlic, I see some slicing of garlic in recipes but I prefer the good, intense garlic taste that crushing gives a dish.  Toddler ND is well used to garlic and onions in her food thankfully as we eat a lot of them!

    Next grate 2 medium carrots, ½ a large courgette or 1 small one and a 2″ chunk of sweet potato and saute with the onions and garlic for a few minutes without browning. 

    Add chopped tomatoes, I really love Sainsbury’s Polpa Fine, they are just right in texture, the 500ml box is perfect for this recipe, but if I have a glut of tomatoes I will roast some the day before, whiz them up a little in the blender and use those.  Even if I don’t have a glut I will often use fresh tomatoes, just depends how fast I need to whip this up!

    Then add around 200ml of vegetable stock (I make 300ml in case I need a little extra), I like the Kallo brand, its gluten free too, a teaspoon of tomato puree and ½ teaspoon each of basil and oregano completes the dish. 

    Simmer for around half an hour, then freeze into small batches and either add to other dishes or add rice to make mini toddler “chilli” with kidney beans or pasta for a “bolognaise”-type meal.   This recipe is ideal for toddlers as it makes a lovely sweet sauce but is chock full of vegetables in disguise!

    For us, I use the same recipe, rehydrate sun-dried tomatoes in boiling water,  saute in olive oil and another clove of garlic (I love the aroma of freshly crushed garlic so much I could dab it behind my ears!), add to the sauce and whiz it up till smooth.  I like to freeze this so I have a quick rich sauce that can be defrosted fast and have other ingredients thrown in, prawns being a favourite of mine.  It is great on its own though run through olive oil coated pasta.  Simple, very tasty and full of goodness.  Season as you wish with black pepper or whatever you love!  Bon Appetit!

    Nutritional Info:
    Onion – B1, B6, Folic Acid, C, Chromium, Copper, Manganese, Molybdenum, Phosphorus, Pottasium, Iron, Selenium, Sulphur Compounds,  Flavonoids, Fibre –  rich in Quercetin
    Garlic – Manganese, B1, B6, C, Phosphorus, anti-viral, anti-bacterial , selenium, calcium, copper
    Olive oil
    Tomato – Vitamin A, C, E, K, B1, B2, B6, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Iron (little), Lycopene, Lutein, Phosphorus, Zinc
    Courgette – Vitamin A, C, Manganese, Potassium, Magnesium, Vitamin K, Folate
    Sweet Potato – Beta carotene, B1, B3, B5,B6, C, E, Biotin, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Zinc, Fibre

    Carrots Beta-carotene, Vitamin A, B-complex, E, K, copper, calcium, potassium, manganese and phosphorus.