Kale is one of those leafy greens that we should all eat more of.
It belongs to the Brassica family, which is a group of vegetables that include cabbages, broccoli, cauliflower, brussel sprouts and collard greens. It is this group of vegetables that are now known for their health-promoting benefits, due to their sulfur-containing phytonutrients.
Kale is an excellent source of vitamins K, A and C, manganese as well as containing decent amounts of dietary fiber, copper, tryptophan, calcium, vitamin B6 (pyridoxine), potassium, iron, magnesium, vitamin E, omega-3 fatty-acids, vitamin B2 (riboflavin), protein, vitamin B1 (thiamin), folate, phosphorus and vitamin B3 (niacin) .
The health benefits from eating Kale are pretty impressive. Although, I would love to write more about them, I am in fear that this blog is turning out to be more of a nutritional-science-based blog, rather than a foodie blog. Therefore, I will only list them:
- Reduces the risk cataracts and cancer, including cancers such as breast, ovarian, prostate, colo-rectal, lung, skin and bladder
- Optimizes cell-detoxification
- Promotes healthy lungs and healthy bones
- Antioxidant protection
- Immune support
- Protection against rheumatoid arthritis
- Slows loss of mental function
Unfortunately, far too many people shy away from this vegetable, mainly because they don’t know what to do with it. This recipe will show you how to turn the wonderfully nutritious leafy green, into what most of us enjoy, chips.
A magical thing happens when you coat the kale in salt and olive oil, then bake them until crisp. Kale chips are hard to describe – they have a delicate crispiness, that’s really light, crunchy and almost pop-corn-like. I guess for you fully appreciate the texture, you’ll have to make a batch yourself – you won’t regret it!
Makes 2-4 servings, depending how greedy you are
- 1 bunch of kale (purple or green)
- 2 t olive oil
- Small pinch of salt
- Other seasonings, such as cayenne, garlic powder etc
1. Preheat the oven to 200°C/400°F.
2. Using a pair of scissors, remove the central stalk of the kale, and then rip the leafy parts into 3.5-5 cm (1 ½-2 inch) pieces. Wash and dry thoroughly, preferably in a salad spinner (if you have one) or pat very dry with kitchen paper.
3. In a large bowl, mix the oil with the salt (and other seasonings, if using). Gently massage the kale with the seasoned oil for about 1-2 minutes.
4. Place the kale onto 1-2 parchment lined baking trays in a single layer. Try not to overcrowd the pan, otherwise the chips will not crisp up. Pop the trays into the middle of the oven.
5. After ten minutes, check the chips for their doneness. When done, they should be crispy all over. If necessary, remove the ones that are done and set aside. Return the others back to the oven, keeping a close eye on them until all of the chips are done. Enjoy!