Baked Kale Chips


Baked Kale Chips

In keeping with the theme of my last post, I’m sharing this tasty little snack I made for a second time yesterday. I love that the kale gets crispy like potato chips, yet are so much healthier. There are numerous things you can add to them… lemon juice, paprika, parmesan cheese, red pepper flakes, garlic, etc., so go ahead and experiment!

Ingredients

  • 1 bunch (about 6 oz.) kale
  • 1 tbsp. olive oil
  • 1 tsp. apple cider vinegar
  • Salt and pepper, to taste

Kale before baking

Directions

  1. Preheat oven to 300°F.
  2. Rinse and dry the kale, then remove the stems and tough center ribs.
  3. Cut into large pieces, toss with olive oil and apple cider vinegar in a bowl then sprinkle with salt and pepper.
  4. Arrange leaves in a single layer on a large baking sheet (I lined mine with parchment paper for easier clean up).
  5. Bake for approximately 15 minutes, or until crisp.
  6. Place baking sheet on a rack to cool.

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Sautéed Kale


I realize this recipe may not be as exciting as some of my others, but knowing that it is a superfood, should entice you to try it (if you already haven’t). The skinny on this leafy green is that Kale, also known as borecole, is one of the healthiest vegetables on the planet. It’s available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. So… with all that being said, eat your Kale!

This recipe is super easy to prepare and adds some really nice flavor.

Sauteed Kale

Ingredients

  • 1 1/2 lbs. kale, stems removed and leaves coarsely chopped
  • 2 tbsp. olive oil
  • 1/4 tsp. crushed red pepper flakes (optional)
  • 2 garlic cloves, minced
  • 1/2 cup vegetable or chicken stock (can use 1/2 cup water if desired)
  • Salt and pepper, to taste
  • 2 tsp. red wine vinegar (can substitute balsamic)

Directions

  1. Heat olive oil in a large saucepan over medium-high heat.
  2. Add crushed red pepper flakes, if using, and let them sizzle a bit in the oil.
  3. Add the garlic and cook until soft, but not colored.
  4. Add the stock and kale, and toss to combine.
  5. Cover and cook for 5 minutes.
  6. Remove cover and continue to cook, stirring until all (most) of the liquid has evaporated.
  7. Season with salt and pepper and add vinegar.

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