crispy kale

I am going to share something with you…kale isn’t one of my favorite veggies! Yup, I said it! I have spent a lot of time cooking and experimenting with kale and my preferred way of eating kale is cooked in soups or as kale chips. Although I don’t eat a lot of kale salads, I try to incorporate kale into my weekly rotation of veggies…and here is why…kale is considered one of the most nutrient dense foods available. Additionally, kale can help lower cholesterol and reduce the risk of heart disease and it contains cancer-fighting substances.

Kale is a cruciferous vegetable just like cabbage, broccoli, cauliflower, Brussel Sprouts and collard greens. It is loaded with vitamins and minerals. A single cup of raw kale provides the following vitamins and minerals and only consists of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein:

• Vitamin A: 206% of the DV (from beta-carotene)

• Vitamin K: 684% of the DV

• Vitamin C: 134% of the DV

• Vitamin B6: 9% of the DV

• Manganese: 26% of the DV

• Calcium: 9% of the DV

• Copper: 10% of the DV

• Potassium: 9% of the DV

• Magnesium: 6% of the DV

• It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

Crispy kale chips are an easy way to boost your intake of kale. This recipe comes from the Oh She Glows website by Angela Liddon. If you are looking for plant based cooking, then check out Angela’s website. She is amazing! For a simpler kale chip, simply season with olive oil and salt bake in the oven.

1-2 Servings

Ingredients

• approx. 1/2 bunch kale leaves

• 1/2 tablespoon extra virgin olive oil or melted coconut oil

• 1.5 tablespoons nutritional yeast

• 1 teaspoon garlic powder

• 3/4 teaspoon chili powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon smoked paprika

• 1/4 teaspoon fine grain sea salt or pink Himalayan sea salt

• 1/8 teaspoon cayenne pepper (optional)

Creating the Magic!

1. Preheat oven to 300F. Line a large rimmed baking sheet with parchment paper.

2. Remove leaves from the stems of the kale and roughly tear it up into large pieces. Compost the stems (or freeze for smoothies). Wash and spin the leaves until thoroughly dry.

3. Add kale leaves into a large bowl. Massage in the oil until all the nooks and crannies are coated in oil. Now sprinkle on the spices/seasonings and toss to combine.

4. Spread out the kale onto the prepared baking sheet into a single layer, being sure not to overcrowd the kale.

5. Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes more until the kale begins to firm up. The kale will look shrunken, but this is normal. I bake for 25 mins. total in my oven. (If you bake for too long or at too high a heat, then the leaves will turn brown and won’t taste good).

6. Cool the kale on the sheet for 3 minutes before digging in! This really makes all the difference! Enjoy immediately as they lose their crispiness with time.

7. Repeat this process for the other half of the bunch.