Live Real. Eat Real.

Kale Chips

Happy President’s Day, everyone!  For those of you who have the day off – lucky you!  As for the rest of us poor slobs who have to be in the office today (or are at home with kids who have the day off), well, at least we’re employed (or have a home to stay in).

It’s always good to look on the bright side, don’t you think?

This week’s Make Ahead Monday recipe is for my new favorite snack – Kale Chips.  Kale is one of the most nutritious leafy green vegetables you can eat – a serving of kale (1 cup raw, 1/2 cup cooked) contains 206% of the RDA of vitamin A, 134% of vitamin C, 684% of vitamin K, 10% of calcium, 10% of potassium and 2 grams of fiber.  There’s a good reason it’s often referred to as a “super food!”

Because kale is such a hearty, sturdy green, it holds up extremely well to cooking – in this instance, roasting.  Roasting gives it a light, crispy (albeit fragile) texture, and the earthy, slightly bitter flavor stands up well to strong seasonings, so don’t be afraid to go bold if you like.

These are wonderfully addictive – like Lay’s potato chips, you won’t be able to eat just one.  But unlike potato chips, you don’t have to worry about eating them by the handful; not only are kale chips good, they’re good for you!

These will keep very well for several days in an airtight container at room temperature…if you can keep them around that long!

Kale Chips

5.0 from 1 reviews
Kale Chips
 
Serves: 8
Ingredients
  • 2 bunches kale, stems removed and torn into pieces (about 1 pound)
  • 4 tablespoons olive oil, divided
  • kosher or sea salt and freshly ground black pepper to taste
Instructions
  1. Preheat the oven to 325 F.
  2. Place half the kale in a large bowl; drizzle lightly with 2 tablespoons olive oil and sprinkle with salt and pepper.
  3. Toss gently to coat the greens, then spread them evenly on a large, rimmed baking sheet. Repeat with the remaining greens and oil on a second baking sheet.
  4. Bake for 30 minutes, or until crispy, stirring the kale every 10 minutes until done.
  5. Cool and place in an airtight container.
  6. Nutrition (per serving): 88 calories, 7.2g total fat, 0mg cholesterol, 24.5mg sodium, 253.5mg potassium, 5.7g carbohydrates, 1.1g fiber, 0g sugar, 1.9g protein.

 

PLEASE – post recipes with whole, real food ingredients only. Dairy, sprouted grains and legumes and natural sweeteners are allowed, but recipes containing processed or refined ingredients or vegetable oils will be removed.  Don’t forget to link back to this post! Thanks for your cooperation.


9 comments

Lori says:

I am going to make this today. I’ve been wanting to make this for awhile now and this is the kick in the butt that I need. I used to eat a lot of kale until I found out it is a class of veggies that I am not suppose to eat raw or a lot of because of my thyroid issues. The little’s are home from school today so I think we will pick up some kale when we run to the store. I am sure they will like this new snack. Happy Monday Jan!

Lisa says:

I’ve always wondered, do we know that vegetables retain their nutrients when cooked in high heat?

It really depends in the vegetable. For instance, carrots actually become more nutritios when they are cooked over a longer period of time. The consensus is that to maintain most vitamins in colored vegetables is a short cooking time with minimal water. The best method I was taught is steaming, followed by stir-frying. (The later uses the vegetable’s natural juices to “steam” the vegetable.)
I hope that helps.

I am not going to tell John about this recipe. I will make it and surprise him with it.

Michele says:

Mmmmmmm….kale chips. Kale is a staple at our house so making these will be a breeze.

Be says:

I am wondering why you didn’t pack a box in my bag so I could be eating them at 40,000 feet over Montana. Unless…maybe, just maybe, kale is a threat to national security.

But they would be worth the cavity search. Ohhhhh Yeahhhhh!

Gretchen says:

I’ve had several people tell me about these lately, so I’m gonna have to make them. Do you think it would work with other greens? Like collards or chard? I’ve been getting a ton of both of those from my produce delivery guy.

this will work with spinach as well. Indeed, a traditional garnish for Malabar Shrimp is spinach prepared this way. I also like seaweed prepared like this – an excellent treat as a snack, and super nutritious!

I’ve made kale chips once and they were awful. (And I really like kale!)
Maybe I should try again ….

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