Kale is one of the super healthy – super foods. Sure, it can taste a little bit like eating your front lawn, but there’s a few things you can do to it to make it more palatable. I’ll talk about one of those things, in the baked kale chips recipe further down, but first let’s talk about the many kale health benefits and why you want to eat more of it.
It’s no secret that we all need to get more leafy greens in our diet and kale is a leafy green that’s packed with a ton of nutrition. It’s a member of the Brassica family (no that’s not some kind of organized crime family) which also includes cabbage, broccoli and other cruciferous vegetables.
Kale is loaded with lots of things that are good for you but perhaps the biggest thing is Vitamin K – just 1 cup of kale and 1,020% of the daily requirement for this vitamin! According to a study in the American Journal of Clinical Nutrition eating lots of vitamin K can help reduce the risk of getting cancer. It also helps reduce blood clotting (if you are on blood thinning drugs, check with your doctor before adding kale to your diet), encourages antioxidant activity and helps with good bone health.
One cup of kale also has 180% of your daily requirement of Vitamin A, 200% of Vitamin C, as well as magnesium (40%), calcium(15%) and Vitamin B6(15%). With just 36 calories and 5 grams of fiber, its easy to see why kale health benefits are so plentiful.
Baked Kale Chips Recipe
I first saw a recipe for this on Facebook and I knew I just had to try it. I searched all over the web and found many variations so I’m not sure who to credit the original recipe to. The exact method I used for this recipe was kind of a mish mash of some of the other ones I found.
4 or 5 large leaves of Kale
1 tablespoon olive oil
1 teaspoon sea salt
1. Preheat oven to 375
2. Rip the kale leaves up into “chip” sized pieces. Don’t include the stems. I usually just rip on each side of the stem and the pieces come off a pretty good size.
3. Wash the kale thoroughly and dry in your lettuce spinner or by blotting with a paper towel. Make sure you get all the moisture out or they will not get crisp!
4. Lay the kale out on a cookie sheet and drizzle with the olive oil, then mix them all together to spread the oil somewhat evenly. Don’t use too much olive oil or they will be too oily when you take them out of the oven.
5. Sprinkle the salt over the chips. Don’t over salt them – I did that with my first batch and they were waaaay to salty so go easy on the salt.
6. Put them in the oven for about 10 – 15 minutes. Check them at the 8 or 9 minute mark and keep checking. Remove them as soon as they are crispy. Don’t let them get brown or they will taste bitter. The will shrink up quite a bit -like this:
I’ve seen some other variations of this baked kale chips recipe that add parmesan cheese or paprika. You can add whatever you want, I like mine with just salt. They taste amazingly like potato chips!
What could be better than enjoying the many kale health benefits this leafy green has to offer while feeling like you are eating potato chips?