Kale is a highly nutritious green in the Cabbage family and one of my favorite ingredients to add to healthy recipes. Most kids even enjoy these crispy chips!
According to Wikipedia:
Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin and is reasonably rich in calcium. Kale, as with broccoli and other brassicas contain sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Along with other brassica vegetables, kale is also a source of Indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.
Kale Chips are, in my opinion, the most kid-friendly way to serve Kale, especially if it is a new veggie at your house. My kids really don’t like Kale in stir frys or cooked dishes, but they really like Kale chips!
- One bunch of Kale
- 3 TBSP olive oil
- Sea Salt
- Baking Sheet
- Pastry Brush (or piece of cloth, or fingers)
- Preheat to oven to 370 degrees.
- Make sure Kale leaves are washed and dried well. Remove stems- this is optional, and we actually often leave them in and just eat the leaves off of the stems.
- Brush or rub the leaves with olive oil until well coated and sprinkle with sea salt to taste.
- Place in the preheated oven for 5-10 minutes or less depending on how hot your oven is. You will need to watch them closely and remove them as soon as they are crispy and barely browning.
- Serve immediately or leave on the counter on a plate (do not cover) for up to 3 days.
- Flavor variations: try adding spices like cumin and chili powder or ginger and garlic for a different taste.
Ever made Kale chips? What is your favorite way to prepare Kale?
Photo Credit: Suzanne Perazzini