Sunday, September 12, 2010

All Hale the Mighty Kale

Kale chips have been popular for a while in the world of food blogs. Twice, I have bought kale with the intention of making these. Both times I completely forgot about it until I opened the vegetable drawer of the refrigerator to find a bag full of green mush. Well the third time was the charm because I used my fresh bunch of kale to create a tasty, crispy, healthy snack. While kale chips in no way imitate potato chips, they will satisfy a salty junk food craving. Besides the flavor and texture appeal, kale is a nutrition powerhouse. Kale is packed with beta-carotene, a key nutrient in healthy vision. The leafy green vegetable is also an excellent source of vitamin K, vitamin A, and vitamin C. In addition, kale is a good source of iron, magnesium, calcium, and potassium. The best thing about this recipe is its flexibility; choose how to season the chips based on your own preferences. I made one batch with salt, pepper, and garlic powder. The second batch was sprinkled with ranch flavored popcorn seasoning. Both absolutely delicious. Make sure that the raw kale is completely dry or the leaves will not reach the crisp texture. This is such a great way to introduce a new, unique vegetable to children. You can even let let them help choose the flavor of the seasoning.

Kale Chips

one bunch of kale
seasonings of choice

  1. Preheat oven or toaster oven (I chose the toaster oven method) to 225 degrees.
  2. Dry kale completely and tear into pieces. Make sure the pieces are uniform in size and not too small because they will shrink quite a bit.
  3. Place kale on non-stick baking sheet or baking sheet lined with parchment paper.
  4. Sprinkle generously with seasonings of choice (see ideas below)
  5. Bake for 10-12 minutes until crispy.
Seasoning Ideas from Happy Herbivore
Old Bay seasoning
garlic salt
balsamic vinegar and salt
nutritional yeast
cinnamon and sugar

Nutrition: (one cup chopped fresh kale) 34 calories, 6g carbohydrate, 2g protein, 0g fat



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About Lauren


Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.

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