Name: Crispy Kale Chips
Prep time: 5 min
Cook time: 10 min
Total time: 13 min
Ingredients: 1 bunch curly or Tuscan kale ((10-12 ounces)); 1 ½ tablespoons olive oil; Kosher salt

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Kale is a versatile ingredient and one of the healthiest foods around. Read all about the nutrition and health benefits of this superfood!

There’s been a lot of buzz about kale in the food world and it’s because people are discovering that it’s one of the healthiest foods around. Although it’s not a staple in many households, kale is gaining a lot of popularity because of its numerous health benefits- and it tastes pretty good too!

What is Kale?

Kale is a leafy green vegetable that belongs to the Brassica family, which also includes veggies like cabbage, broccoli and brussel sprouts. There are many different varieties of kale including curly, Tuscan (also known as lacinato or dinosaur kale), and Redbor. The leaves have an earthy taste and some varieties are slightly bitter. Other varieties such as Tuscan kale have a milder, sweeter flavor. Kale is at its best in the fall and winter and actually tastes sweeter after it has been exposed to a frost.

Kale Nutrition

Kale is considered a superfood because it’s a great source of vitamins and minerals. It also contains several other compounds that are beneficial for your health. It has very high levels of Vitamins A, C and K-one cup of chopped kale provides well more than your recommended daily allowance of these vitamins. It is also a good source of Vitamin B6, calcium, thiamine, folate, iron and several other nutrients. It is low in calories, fat and cholesterol and is a good source of fiber and protein.

Kale also contains many phytochemicals that have beneficial effects on one's health. Phytochemicals are biologically active compounds found in plants. One type, the glucosinates, are broken down in the body into organosulphur compounds that have cancer-preventive properties. Other phytochemicals such as flavonoids and carotenoids (which include beta-carotene and lutein), have anti-inflammatory properties and are also strong antioxidants. Antioxidants protect our cells against oxidative damage and reduce the risk of developing certain types of cancer. For these reasons, kale is often included in many cancer-prevention diet regimens. These phytochemicals are also very important for eye health as they protect our eyes from UV light and may help prevent cataracts. Kale is also good for heart health and helps to lower cholesterol, especially when steamed.

How To Enjoy Kale

Kale has a sturdy texture which makes it a good addition to soups and stews. It also can be sautéed, steamed or baked. It can even be eaten raw. In general, the smaller, younger leaves are more tender.

Try some of these ideas:

Sauté kale with some olive oil, shallots, garlic, and a pinch of red pepper flakes- finish with a squeeze of lemon or balsamic vinegar
Add it to your stir fries instead of broccoli- it tastes great with Asian flavors like ginger, garlic and soy sauce
Mix up your salad greens- try using raw kale in your next salad instead of lettuce or spinach
Blend raw kale with bananas, apples or other fruits and vegetables for a tasty and nutritious smoothie
Stir chopped kale into soups, lentils, and chili
Add it to your pasta dishes
Braise kale with apples and a dash of cider vinegar
Add sautéed kale to your omelettes, frittatas, pasta or pizza
Bake kale leaves in the oven for a crispy, healthy snack

The next time you’re craving potato chips, try these crispy kale chips instead. These chips are light, nutritious and a cinch to make. Roasting the kale leaves gives them a nice nutty flavor- they’re a great way to get kids and picky eaters to eat their leafy vegetables! This recipe simply calls for salt but you can sprinkle on whatever spices you like to add different flavors.

Crispy Kale Chips

The next time you’re craving potato chips, try these crispy kale chips instead! These kale chips are light, nutritious and so easy to make.

5 from 1 vote

Print Pin Rate

Course: Snack

Cuisine: American

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 13 minutes

Servings:

Calories: 35kcal

Author: Dr. Sonali Ruder

Equipment

▢
Sheet pan

Ingredients

▢ 1 bunch curly or Tuscan kale (10-12 ounces)
▢ 1 ½ tablespoons olive oil
▢ Kosher salt

US Customary - Metric

Instructions

Preheat oven to 325 degrees.
Rinse and dry the kale leaves. Make sure the leaves are completely dry so that they crisp up nicely in the oven. Remove the stems and ribs, then cut or tear the leaves into large pieces. Toss the kale pieces in a large bowl with the olive oil and mix with your hands to make sure all of the pieces are coated. Season with salt.
Transfer the kale to 2 baking sheets, arranging the pieces in a single layer. Bake in the oven until crispy, about 10 minutes. Watch them carefully during the last few minutes as they can burn quickly. Remove the tray from the oven and let the chips cool before serving. Enjoy!

Nutrition

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