Kale Chips

You have to try these. I know they sound weird, but they quickly become as addicting as a bowl of popcorn, only with a much better nutritional profile.

I’m not a big fan of kale. It is a thick, leafy green that needs to be cooked before eating. Often, I find kale to be bitter and have a off-putting aftertaste. When I saw I had a bunch of kale from our CSA, I wasn’t sure how I was going to cook it so that I would eat it. Now that I’ve discovered these chips, I hope for kale with every box!

Kale is super healthy as it is high in vitamins A, C, and K. Vitamin A helps with keeping our skin, teeth, and eyes healthy. Vitamin C is an antioxidant that helps boost our immune system and helps us digest fiber. Vitamin K is good for our bones and helps with blood clotting.

Kale chips are also easy to make! All you need is three ingredients: kale, oil, and salt. I’ve also seen them made with vinegar, cayenne, cumin, soy sauce, etc. I recommend starting with the basic recipe, and then experimenting from there.

First, wash the kale. Then de-stem it by holding onto the bottom of the stem with one hand and pulling the leaves off with the other hand. Tear the leaves into small bit-sized pieces and place in a bowl (or directly on your foil-lined rimmed baking sheet).

Pour a small amount of oil over the leaves. I recommend 3-4 tablespoons per bunch of kale. Then, massage the leaves so that a thin layer of oil covers all the nooks and crannies of each leaf.

Sprinkle some salt over the leaves and massage to be evenly dispersed. Remember, you can always add more salt after the leaves have cooked, so sprinkle with less salt then you think you’ll need.

Spread the leaves evenly on a foil-lined rimmed baking sheet and bake for 15 minutes at 425 degrees Fahrenheit. You want to cook the leaves until they are crispy, but not browned: you don’t want burnt chips (although edible, the burnt chips aren’t as tasty…).

Kale chips are good warm from the oven or cooled. And they are addicting. My husband and I polished off an entire bunch of kale chips in one sitting without batting an eye or feeling guilty!

Kale Chips
Serves 4
This is the first way I learned to like kale! Making these chips at home is much less expensive than buying the pre-made kale chips at the store.
Print
Total Time
30 min
Total Time
30 min
93 calories
0 g
0 g
11 g
0 g
1 g
11 g
147 g
0 g
0 g
10 g
Nutrition Facts
Serving Size
11g
Servings
4
Amount Per Serving
Calories 93
Calories from Fat 93
% Daily Value *
Total Fat 11g
16%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 147mg
6%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 bunch of kale
  2. 3 tablespoons oil
  3. 1/4 teaspoon salt
Instructions
  1. Preheat the oven to 425 degrees Fahrenheit. Line a rimmed baking sheet with foil.
  2. Fill a sink with several inches of cold water. Place the kale in the water and swish around until the dirt has been removed. De-stem the kale, tear into small pieces (about 1-2 inches) and place in a salad spinner. Spin the kale until dry (or pat dry with a towel).
  3. Place the dry kale on the baking sheet and drizzle the oil over it. Using your hands, massage the kale to evenly coat each piece with a thin layer of oil. Add more oil if necessary.
  4. Sprinkle salt over the oiled kale leaves and massage again so the salt is evenly dispersed.
  5. Bake for about 15 minutes or until crispy (not browned). Enjoy right from the oven or wait until cool to eat. Betcha can't eat just one!
beta
calories
93
fat
11g
protein
0g
carbs
0g
more
Craving Sustenance http://www.cravingsustenance.com/

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1 Response

  1. Susan Pee says:

    I made these tonight!! Yum! I thought it tasted pretty much like popcorn – but I didn’t feel guilty about eating it at all. Thanks for the recipe Jill.