Kale Chips

Kale is one of my absolute favourite greens. If you know me that’s saying a lot because I love all greens. And another way to use kale differently than sautéing or using for a salad, is making delicious, crsipy kale chips.

Kale chips are a great snack or appetizer whenever you’re in the mood for something salty. They are also a great way to use up that kale that has been in the fridge for a little while without letting it go bad!

Health

You may have heard before that kale is one of the healthiest foods out there. This is very accurate. Kale has quite the list of nutritional benefits. it is a very nutrient dense cruciferous vegetable that is packed with fiber. Kale is a great source of vitamins as well. Interestingly, one cup of kale has a larger amount of vitamin C then the famously known orange. It also contains almost 800% of your daily vitamin K intake. So it’s safe to say you’ve got vitamin K covered when you eat kale! One more fun fact about this nutritional powerhouse, is its calcium content. One serving of kale contains more calcium then a serving of milk does.

Chips

There are a few pieces of key information to making these chips perfectly. 1) Seasonings. 2) Oil. 3) Cook time. First things first. When it comes to oil you only need a small amount to coat the kale without drenching them and becoming soggy. If you have non-stick cooking spray I find this is really helpful to get all pieces having the perfect amount of oil. If you don’t have any spray just make sure you lightly drizzle the kale and toss it around to evenly coat.

Then of course, the way to spike the flavour into these chips is adding some salt, along with garlic powder, and cayenne if you like a little spice. Or “kick” as my grandfather would say. Make sure NOT to add too much seasoning, as the kale chip pieces take on lots of flavour from a small amount.

Lastly, cook time. Not gonna lie, I usually put these in the oven thinking I will check on them and take them out when they look ready. That usually leads to a few burnt ones… So I recommend setting a timer and checking on them so they don’t burn on you.

Kale Chips

Servings: 4 appetizers prep time: 3 minutes cook time: 10-15 minutes Total time: 18 minutes

Ingredients

  • 1 bunch of kale
  • Olive oil (spray or regular)
  • 1-2 tsp salt
  • 1-2 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp cayenne*

Note

There is no specific amount for the seasonings as I find its just easier to sprinkle a little bit of each on top. It should be around 1-2 tsp of each seasoning. More or less to your liking. For example, I love garlic powder so I always add a little extra of that. Make sure that if you are sensitive to spice you alter or omit the amount of cayenne.

Method

  1. Preheat oven to 350℉
  2. Wash head of kale and remove greens from the stem, as the stem is too tough to use for the chips.
  3. Don’t worry about making the pieces of kale too small as they wilt down quite a bit while cooking.
  4. Place parchment paper on baking sheet and lay chips out evenly.
  5. Spray with olive oil or drizzle on top. Toss kale to coat evenly.
  6. Season the chips with salt, garlic powder and paprika if desired.
  7. Place in preheated oven and cook for 10-15 minutes. It’s easy to tell when they are ready if you try one and its perfectly crispy. If its not quite ready yet, leave it in for a few more minutes.

Nutrition

Per 1/4 of the batch with olive oil spray

Calories: 40 Fat: 1g Sodium: 611mg Carbohydrates: 7g Sugar: 0g Protein: 2g

Published by athl-eats

I love eating and making food. My favourite foods consist of sweet potato, chicken, salads, bagels, coffee, coffee is considered a food right?

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