A few weeks ago I babysat my neighbor's second and fourth grade boys. Their mom had already put dinner together; all I had to do was feed them and supervise homework. She had prepared some kale chips, a low-calorie nutritious snack that is incredibly simple to bake.
It was great to see two young kids so enthusiastic about eating kale. And who wouldn't be when it's served in the form of a chip...
It was great to see two young kids so enthusiastic about eating kale. And who wouldn't be when it's served in the form of a chip...
When our daughter came home for the holidays this week she requested that kale be added to the grocery list because she was in the mood to make kale chips. Kale couldn't be any easier to purchase now that bags of pre-washed varieties are available in grocery stores all year. Kale can be stored refrigerated in a plastic bag and used within 3 - 5 days. Fresh kale is harvested in the mid-Atlantic region during the spring, summer, and into the late fall making it a farmers' market staple in our area.
Kale is a vegetable rock star. Along with other leafy greens such as collards, spinach, and turnip greens, kale is an antioxidant powerhouse. It contains the nutrients lutein and zeaxatnthin that protect against age-related eye diseases such as macular degeneration and cataracts. Of course that’s a narrow "reductionist" view of kale which is best eaten as part of a whole-food, plant-based diet.
The most important thing is that kale chips taste great and my neighbor’s children made them disappear before my eyes! Try making them and "see" for yourself!
The most important thing is that kale chips taste great and my neighbor’s children made them disappear before my eyes! Try making them and "see" for yourself!
Baked Kale Chips Recipe (cooking video)
You will need:
1 bunch of fresh kale (or, 10 ounce bag of pre-washed and chopped kale)
1 tablespoon olive oil
1 teaspoon seasoned salt
What to do:
1) Preheat oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper if preferred.
2) Remove kale leaves from thick stems and tear into bite-size pieces. Wash thoroughly and dry with in a salad spinner or with paper towels.
3) Place dry kale pieces on cookie sheet and drizzle with olive oil. Season with salt.
4) Bake 10-15 minutes until edges brown without burning.
Serve immediately and enjoy!
Nutrition Information per serving:
Serving size: 1/6 of above. Yield: 6 servings
Calories: 44
Calories from Fat: 24
Total Fat: 2.7 grams (4% Daily Value*)
Dietary Fiber: 0.9 grams (4% Daily Value)
Sodium: 332 mg (14% Daily Value)
Vitamin A: 145% Daily Value
Vitamin C: 95%
*NOTE: 5% Daily Value or less is considered LOW; 20% Daily Value or more is HIGH
You will need:
1 bunch of fresh kale (or, 10 ounce bag of pre-washed and chopped kale)
1 tablespoon olive oil
1 teaspoon seasoned salt
What to do:
1) Preheat oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper if preferred.
2) Remove kale leaves from thick stems and tear into bite-size pieces. Wash thoroughly and dry with in a salad spinner or with paper towels.
3) Place dry kale pieces on cookie sheet and drizzle with olive oil. Season with salt.
4) Bake 10-15 minutes until edges brown without burning.
Serve immediately and enjoy!
Nutrition Information per serving:
Serving size: 1/6 of above. Yield: 6 servings
Calories: 44
Calories from Fat: 24
Total Fat: 2.7 grams (4% Daily Value*)
Dietary Fiber: 0.9 grams (4% Daily Value)
Sodium: 332 mg (14% Daily Value)
Vitamin A: 145% Daily Value
Vitamin C: 95%
*NOTE: 5% Daily Value or less is considered LOW; 20% Daily Value or more is HIGH
Recipe Analysis Summary:
Nutrition Grade = A
Good points:
No cholesterol
No sugar
High in vitamins and minerals
Not so good point:
Contains sodium (these are "chips" after all!)
Be Well,
Mary
P.S. Please ignore the text box below; your comments are always welcome here.
Nutrition Grade = A
Good points:
No cholesterol
No sugar
High in vitamins and minerals
Not so good point:
Contains sodium (these are "chips" after all!)
Be Well,
Mary
P.S. Please ignore the text box below; your comments are always welcome here.
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