Homemade Kale Chips

Kale Chip

Kale chips are super easy to make and are chock-full of vitamins and minerals.

Taken from Wikipedia: Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin.[3] Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.[4] Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.[5] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[6][7] Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding properties.[8]

Preheat oven to 350 degrees.  Bake for 10-15 minutes.  Try to dry kale as much as possible or it will steam more than bake.

  1. De-stem kale and cut into tennis ball size pieces (kale will shrink a lot in the oven).
  2. For easy clean-up, use aluminum foil on a baking sheet and drizzle extra virgin olive oil on the sheet.
  3. Evenly distribute the kale on the sheet and lightly drizzle more extra virgin olive oil.
  4. Lightly coat kale with salt, pepper, garlic powder, and onion powder and massage kale so that olive oil and spices are evenly covering the chips.
  5. Bake in oven for 10-15 minutes, moving the chips around every few minutes.  The chips will easily slide around when done and should have a nice crisp to them.

Kale De-stemOlive oil

Kale Chips

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