Baked Kale Chips
by Susan Arruda
- 1 head of kale, washed and torn into smaller pieces
- Extra Virgin Olive Oil (EVOO ) – Approximately 1 tbsp.
- Approx. 1 tbsp. white wine vinegar (or balsamic)
- Sprinkle with the following seasonings: Onion and/or garlic powder
- Sea salt and black pepper to taste
- Option: Sprinkle with crushed chili flakes for some heat
Wash the kale and shake dry to remove excess water
Tear into bite size pieces and place in a large bowl or into a large Ziploc bag
Add the Olive Oil, (I used an oil spritzer) vinegar, and seasonings and toss to coat the kale (or use clean hands to thoroughly coat the kale)
Spread the kale onto a large cookie sheet
Place into a pre-heated 250 degrees Fahrenheit oven for approx. 40 minutes.
Turn and mix the kale to redistribute on the cookie sheet to facilitate drying of all the leaves.
Bake for approximately another 15 minutes, or until dry and just beginning to brown, at a reduced heat of 225 degrees Fahrenheit.
Remove from heat and serve.
Once chips have cooled, store in an airtight container.
Experiment with different flavours and seasonings:
Lemon or lime juice as well as the zest
Have fun experimenting and if you discover some great seasoning combinations, please let us know!
KALE NUTRTION INFO.
KALE (Swiss chard, spinach and other leafy greens) is a rich source of B vitamins, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine, and norepinephrine. (A lack of vitamin B6 can cause nervousness, irritability, and even depression, according to a study published in the Journal of Neuroscience Nursing.) Kale’s green leaves are rich in vitamins A and C, potassium, calcium, iron, and folate, as well as the eye-healthy carotenoids lutein and zeaxanthin, pigments that accumulate in the retina and absorb damaging shortwave light rays. Kale also contains the flavonol kaempferol, which a study by Baylor College of Medicine researchers found helps stop pancreatic cancer cells from growing. Even cooked, 1 cup of kale is unsurpassed, containing more than 10 times your daily allotment of bone-strengthening vitamin K. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease.1 cup of chopped raw kale (67g) contains 33 calories and 2 g of protein, 5 g of fiber, 206% of daily vitamin A requirements, 134% of vitamin C, 9% of calcium, 6% of Iron.