I’ve been making Kale Chips ever since I started Eating Clean and I still don’t get fed up of them. They are a perfect substitute for salty snacks like crisps and chips and apart from just being good to snack on, Kale is sooooooo good for you.
Kale is a very versatile and nutritious green leafy vegetable, it is low fat, has no cholesterol but benefits from anti-oxidant properties. It contains health-promoting nutrients that appear to protect against prostate and colon cancers.
Kale is a very rich source of Zea-xanthin, Vitamin A, Vitamin K, Vitamin C, B-Complex Vitamins and Many Minerals:
- Vitamin A is required for maintaining healthy skin and is essential for vision. Foods rich in Vitamin A are known to offer protection against lung and oral cavity cancers.
- Zea-xanthin is thought to provide antioxidant and protective light-filtering functions so it helps prevent retinal detachment and offers protection against age-related retinal degeneration
- Vitamin-K has a role in promoting bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate Vitamin-K levels in the diet help limit neuronal damage in the brain; and has assisted in the treatment of patients suffering from Alzheimer’s disease.
- Vitamin C which is a powerful antioxidant, helps the body develop resistance against infectious diseases and harmful oxygen-free radicals.
- B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc stimulate metabolism in the body.
- Minerals such as copper, calcium, sodium, potassium, iron, manganese, and phosphorus help to control heart rate and blood pressure by countering the effects of sodium and also increase red blood cell formation.
So Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and can potentially protect from cardiovascular diseases, colon and prostate cancers. So its no wonder it’s been deemed a Superfood.
I buy my Kale in a big bunch and like my Cauliflower, prep it as soon as I buy it, cut it all up, get rid of all the stalks and stems which taste quite bitter, wash it, dry it and store it in the fridge in mason jars ready to eat.
So when I am ready to make Kale Chips I just take out what I need (for this batch I used all of the smaller jar) and I’m ready to go:
Makes 1 Bowl
- Kale leaves, stems removed, washed and thoroughly dried (when they have been stored in the fridge they are a bit damp so I dry them again with kitchen paper and leave them out for a bit to dehydrate)
- Spray Light, PAM or similar
- Other seasonings if you wish such as garlic, cumin, chilli
- Pre-heat the oven to 325 degrees
- Line a large baking tray with greaseproof/parchment paper
- Having ensured that all the kale leaves are thoroughly dry, lie each leaf on the paper, trying not to have too many touching each other
- Lightly spray the whole tray with oil spray
- Sprinkle with salt and other seasoning if using
- Bake in the bottom of the oven for 10 minutes, keeping an eye on them to ensure they don’t burn. They do turn from slightly soggy feeling to crispy quite quickly so don’t go too far away!!
- Remove from oven and allow to cool
- Store in an air tight container with a small handful of dry rice at the bottom. This prevents them from going soggy and mine last this way for about 5 days.