Photo courtesy of http://paleodietlifestyle.com/kale-chips/
Did you know…
Like many green leafy vegetables, kale is a great source of vitamin K, vitamin C, manganese, calcium and copper. It’s also a great source of beta-carotene, which can be converted to the usable vitamin A, but the conversion is very poor for most humans. Also like most other green leafy vegetables, the nutrients in kale are harder to absorb when the vegetable is eaten raw. Eating kale with some fat will also help with the absorption of fat soluble vitamins like vitamin A, E and K.
I have made these chips before, they are quick and easy to make and very tasty! I have not tried this recipe, but I am sure it is good 🙂
Kale chips recipe
Recipe from: http://paleodietlifestyle.com/kale-chips/
Serves about 4, as a snack
Ingredients
- 1 big bunch kale;
- 2 tbsp cooking fat, melted;
- 1 tbsp lemon juice;
- Sea salt and freshly ground black pepper to taste;
Preparation
- Preheat your oven to 300 F.
- Wash the kale thoroughly under lukewarm water, drain and pat it dry.
- Cut the stems off of the kale leaves and cut the leaves to obtain chips of similar size.
- Place the kale in a bowl and massage the melted cooking fat into them.
- Season to taste with sea salt and freshly ground black pepper. Add the lemon juice and combine well.
- Place the kale in a single layer on a baking sheet and place in the preheated oven for about 35 minutes, until crispy. Check on the chips about every 12 minutes and toss them to make sure none of them overcook. Some parts will still be soft and this is desired.
- Sprinkle with extra sea salt if desired and enjoy.
Today’s Workout:
Buy-in: 3 rounds – 50 skips, 12 kbs, 6 burpees, 12 double crunch
WOD: CrossFit Total
You will be attempting 1RM’s in the following movements. You will get 4 attempts per movement and you will have 12 minutes (first movement – 16 min) to complete those attempts. I know this may not result in a “true” 1RM but this is CrossFit, so you have to do your best with what you get!
- Back Squat
- Shoulder Press (NO LEGS!)
- Deadlift
For the Back Squat, you will have 2 spotters – 1 on each side of the bar to assist you if you start to fail. Keep your lifting area clear of other weight plates etc when lifting as a dropped barbell can bounce anywhere if it hits a plate on the floor = very bad!
I suggest that you take your lifts to technical failure as opposed to the point of absolute failure. Technical failure is when your form begins to degrade – after this point your chance of injury increases at a high rate. Check your ego at the door, lift cleanly!!
Zone 2 – practice 5×5 of each exercise
Cash-Out: 50 burpees for time