Kale Chips
- tidbitsfromemily
- Dec 24, 2014
- 3 min read
Hello everyone! I hope you all are having a wonderful holiday season. Today I bring to you a recipe involving a nutrition powerhouse and dark leafy green super food---kale! We’ll be making kale chips. Besides it being a nutritious snack, it is a great alternative to potato chips (and much, much healthier)!
Nutrition Spotlight: Kale
Kale is a dark leafy green super food jam-packed with vitamins and minerals. As can be found on nutritiondata.self.com, a cup of chopped, raw kale contains 33 calories, a good source of vitamins A, K, and C, as well as folate, omega-3 fatty acid, lutein, phosphorus, potassium, calcium, and zinc.
Vitamin A: 1 cup of kale contains 335 µg RAE of vitamin A (48% of daily target based on a 2,000 calorie meal plan). Vitamin A aids in cell growth, good vision and overall health.
Lutein: lutein is a type of carotenoid (form of vitamin A) that gives kale its dark green color. Lutein helps in reducing your risk for cataracts and macular degeneration.
Vitamin K: 1 cup of kale contains 472 µg of vitamin K 525% of daily target based on a 2,000-calorie meal plan. Vitamin K functions in bone metabolism, bone formation, and blood clotting.
Vitamin C: 1 cup of kale contains 107% of daily target based on a 2,000-calorie meal plan. As I have learned in my Nutrient Metabolism class, vitamin C is an antioxidant and functions as an electron donor or reducing agent to protect the body from free radicals. Vitamin C stimulates the activity of white blood cells in the immune system that helps us fight against foreign bodies, harmful oxygen-free radicals, and toxins in the body. Adequate intake of Vitamin C prevents scurvy, a type of vitamin C deficiency that is characterized by signs and symptoms such as loose and decaying teeth, easy bruising, and bleeding gums.
Folate: Folate is a B vitamin that is essential for brain development. Folate plays a crucial role in the synthesis of DNA in the body.
As much as I love vegetables, to be quite honest with you, kale is just one of those I am not that fond of. It tastes bitter and looks blah to me in its plain, fresh form. Luckily, there are many different ways to make it tasty and appealing (like these kale chips, for instance) which I LOVE. These kale chips are SO easy and fun to make with anyone, kids included!
Recipe: Kale Chips
Here’s what you’ll need:
1 bunch kale
1 tablespoon olive oil
1 teaspoon sea salt
Directions:
Preheat the oven 300 degrees F.
Remove the stem from the kale, and tear or cut the leaves into 1 to 1 ½ inch pieces.
Place the pieces of kale onto a baking sheet in a single layer. Drizzle olive oil and add salt on top.
Bake for 20 minutes until crisp. Make sure to turn the leaves halfway through!
Enjoy!
Tips:
Don’t overcrowd your pan! If you do so, heat won’t be able to distribute evenly onto the chips and result in them being soggy.
Not overcrowding your pan allows for a more even distribution of heat and crispy baked kale chips.
Store in an airtight container for up to 2 days at room temperature.
Disclaimer: While I am not a dietitian or nutritionist, I am currently majoring in applied nutrition at a university. The information on this Web site is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information todiagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition.
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