Friday, July 22, 2011

A little nervous: Kale Chips!

So I have read in a few places how good kale is for you, and how lots of people were making kale chips but for some reason it never really appealed to me. To be honest, even after I made them last night I was still a little scared to try them... but wow am I glad I did! They are AMAZING! Super easy to make too. Really quick wanted to give you the nutritional info on kale, then I'll let you know how I made them!

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw. (

Basically it is full of great vitamins, fiber, and at only 36 calories for a cup, you can eat this stuff for days :)

Here's what I did:

- Kale (I used one "bunch")
- 2 tbsp Extra Virgin Olive Oil
-Garlic powder
-Onion powder

1. Wash Kale and cut the leafy part off from the spine. Throw away the spine and place leafy parts in a bowl.
2. Add EVOO and toss until all kale is lightly coated
3. Spread kale onto baking sheet then season with onion powder, garlic powder, and pepper (I didn't measure, but I didn't hold back on the seasoning)
4. Bake at 350 for about 25 minutes or until crispy.

It was nice and crispy and almost had a salty taste to it, just like real chips! I will probably experiment with other spices/flavors. We didn't finish all that I made last night, and I noticed today that it wasn't crispy anymore, so you may only want to make as much as you will eat in one serving. Kale is definitely a testament to "don't knock it 'til you try it!"

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