Crispy Kale Chips
Most of us intend to eat more dark, leafy greens because we know they're just about the healthiest food out there. The question is "How do you make kale taste good?" Crispy kale is rapidly gaining popularity as a way to quickly and easily prepare a fun, healthy, and nutritious kale snack or side dish. Dark leafy greens never tasted so good!
We're big fans of kale, as well as the rest of the cabbage family vegetables, also known as cruciferous vegetables. These include broccoli, broccoli raab (sometimes spelled broccoli rabe), mustard greens, cabbage, cauliflower, all types of kale, kohlrabi, and collard greens. All of them are full of vitamins, minerals, and antioxidants. These phytonutrient-packed superfoods are an important ingredient for a lifelong diet that reduces the risk of chronic degenerative conditions like cancer, heart disease, and Alzheimer's.
All the cruciferous vegetables help a woman's body keep hormones in balance, which makes them a great choice to include in your diet to prevent and relieve PMS and PMDD—and they are just as healthy for men.
Preparation Time: 10 minutes prep time, 15 minutes cooking time
Crispy Kale Recipe
1 bunch regular or purple kale washed, drained, and thoroughly dried
2 T extra virgin olive oil, sunflower oil, or canola oil
1 tsp salt
Preheat oven to 350 degrees F (175 Celsius)
Wash, drain, and completely dry the kale. Wet kale will not crisp properly. Toss the dried kale in a bowl with the oil, then spread kale leaves evenly on cookie sheet, then salt. Bake for a total of 15 minutes or until kale becomes crisy but still is green. The edges may become brown but should not burn or blacken.
The best results come from flipping the kale leaves every 3-4 minutes so they crisp evenly.
Other flavors work well with crisped kale: black pepper, garlic powder, cayenne pepper. Other dried herbs and spices have potential too: we hope you'll let us know your favorites. We're especially interested if you find a way to make this a lower salt recipe that is still appetizing. It's a fairly salty dish, but a great way to get kale in your diet!
Benefits: Antioxidant hormone balancing superfood, high in beta-carotene, vitamin K, and minerals.
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Principal Author: Daniel J. Heller, N.D.
Last Modified: December 13, 2011