download PDF of recipeEmail This Post

Dietitian’s Dish – April 22, 2019
Fear Not – Eat more fruits & veggies… not less!

Does the annual “Dirty Dozen” list leave you wanting to avoid fruits and veggies? What the creators of that list don’t tell you is that reported levels are well under safe limits and the mere presence doesn’t mean they are harmful. Learn more at

Talk about confusing! Kale is #3 on the “Dirty Dozen” list, but it’s still a nutrient-dense SUPERFOOD with Vitamins A, C & K, Folate, Iron and other essential nutrients. A child could eat 7,446 servings in one day without any effect.* *Source: – Pesticide Calculator.

Don’t let the “Dirty Dozen” scare you into skipping fruits and veggies completely! Studies show that people who eat MORE servings have lower risks of:

  • Heart disease
  • Cancer
  • Depression
  • Other chronic health issues

So, whether you choose conventional or organic produce, their protective nutrients are the same.

Did you know?

  • Baked kale chips and green smoothies are great ways to introduce kale.
  • It can easily replace spinach in other recipes.
  • Massaging kale leaves helps reduce the bitter flavor.
Baked Kale Chips

Baked Kale Chips


1bunch (1-1/2 pounds) kale leaves
1tablespoon olive oil
1/4teaspoon sea salt
1/4teaspoon ground black pepper
OPTIONAL: other seasonings to taste
1.Preheat the oven to 350˚F and set out two ungreased baking sheets with sides.

2.Rinse the kale under cold running water and pat dry with paper towels. Wrap the kale in another layer of fresh paper towel. Squeeze and unroll.

3.Remove the stems and roughly chop the leaves.

4.In a large bowl, toss the leaves with the olive oil and seasonings, then rub with your fingers to coat. Arrange them on the baking sheets without overlap.

5.Bake for 7-8 minutes. If the chips are crisp in the center, remove them from the oven and serve. If not, bake up to 5 more minutes, until they have crisped.