Monday, June 10, 2013

RECIPE} Kale Chips

Kale Chips... Sounds gross? Looks Gross? Tastes great and it's SUPER healthy! Kales has SO many benefits, here are a few:

One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat.  Kale is high in calcium, iron, Vitamin K, Vitamin C and Vitamin A. It's filled with powerful antioxidants and helps lower cholesterol levels. 
If you can find a way to eat Kale and like it, DO IT! Kale chips are one of the many ways, we eat it in our house and to keep variety, we make different flavors. 

Base Ingredients:
1 bunch kale, washed and dried (crucial step!)
1 tbsp olive oil

Flavor Variations:
Soy & Sesame: 2 tbsp soy sauce + 1 1/2 tbsp sesame seeds
Lime & Chili: Juice of 1 lime + 1 tsp lime zest + 2 tsp chili powder
Roasted Garlic: 3 cloves garlic, finely chopped + 3 tsp garlic salt
Extra Cheese: 2 tbsp Parmesan or Asiago cheese. Half mixed in the bag, half sprinkled on before baking. 

Preheat the oven to 300. 

Wash and DRY kale. If you have a salad spinner, use it. The more dry the kale, the better this will turn out. 

Remove kale stems, and chop or rip into large-bite-sized pieces (they'll shrink a bit while baking). 

Pour base ingredients into a large bowl or Ziplock bag (the bag allows for quick cleanup.

Pour flavor ingredients in, and stir/shake until they're relatively combined.

Add the kale in the bowl or bag  (if using a bag, don't press the air out).

Stir or Shake until all of the kale is evenly coated.

Line a baking sheet with parchment paper and lay the kale on a lined baking sheet. Place them in the oven for 30 minutes or until crisp! Don't let them turn brown!


I recommend storing in small brown lunch bags. But, you won't need to store them for long because you and your family will devour them right up!

Do you have any other flavors you like to make? What is your favorite? 

What other ways to use kale? We would love your recipes!

1 comment:

  1. Love kale! It's not expensive right now either. I have a bunch in my fridge - I think I will go have some.