©iStockphoto.com - SharonDay

I discovered kale chips while looking for something to satisfy a crispy snack craving during a period of low-carb eating. I’ve eaten low carb off and on since 2003, and unless you buy into deep-fried pig skin as a healthy snack option, low carb just isn’t a very crispy diet. Celery and other raw vegetables can satisfy a need to crunch, but as I quickly learned on my first low-carb experience, crunchy isn’t the same as crispy. After a few weeks, I missed that crumble-in-your-mouth feeling of chips and crackers. Crispy kale fills that dietary void.

Variations on crispy kale abound, often with names that attest to the somewhat addictive nature of kale baked until crispy. This disappears quickly around my house, often straight off the baking sheet. After one experimental batch made for a brown-bag lunch, I found that crispy kale doesn’t stay crisp overnight, but you can re-crisp it. Another five minutes in the oven after it gets limp, and crispy kale is good as new. (continue reading…)

ⓒ Janet Harriett

This hearty vegan soup comes together in less than 20 minutes, and prewashed bagged kale makes this super-quick dinner even quicker. Add a loaf of crusty whole grain bread, and you’ve got a light, filling meal fast. As a soy-free alternative to the tofu, use 2 cups precooked (one can, rinsed and drained) garbanzo beans.

Unlike many soups, this one does not hold up well to long simmering times or reheating as leftovers the next day. The flavor will be fine, but the kale turns that unappetizing shade of greenish-brown characteristic of overcooked leafy greens. (continue reading…)

©iStockphoto.com - Maria Toutoudaki

This versatile oil is a staple in my kitchen. In addition to using it as a salad dressing for all types of salad, we dip bread in garlic chili oil and toss vegetables with it to saute or roast. The garlicky spiciness kicks up stir fries a notch and makes a terrific marinade base for meats or vegetables. I even rub it on the skin of my Thanksgiving turkey! The strained-out chili and garlic aren’t wasted either; use it in soups or chili.

For a milder oil, reduce the pepper flakes, or combine the finished garlic chili oil with additional olive oil to taste. (continue reading…)

©iStockphoto.com - VELEZGREENE

While chocolate, particularly dark chocolate, can be part of a healthy diet in moderation, the fats and sugars (not to mention caramel and nougat) add unneeded calories to what is otherwise a powerhouse of antioxidants with potential cardiovascular benefits. Cocoa powder and cacao nibs provide chocolate’s health benefits without the drawbacks of the fats and sugars in chocolate candy.

While you can eat unsweetened baking chocolate out of hand like a candy bar, it doesn’t have the flavor or mouthfeel most people have come to expect from bar chocolate, and packs quite a bit of fat, though the types of fats in cocoa butter (the solid fat in pure chocolate) may not be all bad. Half of the fat is a monounsaturated fat also found in olive oil. The remainder is two saturated fats, stearic acid and palmitic acid; stearic acid doesn’t appear to have any effect on cholesterol, though palmitic acid, comprising a third of the fat calories in cocoa butter, does have some negative effects on the “good” LDL cholesterol. These five serving ideas provide an alternative to munching on baking chocolate regularly to get the benefits of chocolate without sugar. (continue reading…)

©iStockphoto.com - bukvalno

Whether you take part in Meatless Monday or are abstaining from meat on Fridays for Lent, meatless dinners can be more than tuna casserole or cheese pizza. If you already cook at home some, converting recipes to remove the meat, or trying intentionally meatless recipes can be simple with these four strategies.

Use Meat Substitutes in Recipes You Already Make

As a first baby step for going meatless, look for meat substitute products that you can use instead of meat in your family’s favorite recipes. Frozen soy crumbles or reconstituted textured vegetable protein (TVP) can go almost unnoticed in highly seasoned dishes using ground beef, such as tacos, sloppy joes, chili or spaghetti with meat sauce. Use cut-up soy dogs when you make franks and beans. (continue reading…)

©iStockPhoto.com - VMJones

Obesity, diabetes and cardiovascular disease rates are all higher among people in lower income brackets. Even with insurance and subsidized health care options through programs like Medicaid, people with lower incomes tend to get less preventative care. At the end of the day, people in the highest socioeconomic group have an average life expectancy more than 4 years higher than people in the lowest income bracket.

While the exact causes of income-related health disparities is open for study and debate, the results are clear: wealth buys health. (continue reading…)