Tuesday, May 14, 2013




Kale Chips  ~10 Different Ways  
 
Kale is high in calcium, vitamin A, C, K, lutein, and iron. It is also rich in sulfur which helps the body perform many of its functions and reported to help fight cancer. In 1 cup of kale chips, you’ll consume 134 percent of your daily vitamin C needs to support immune function, more than 600 percent of your daily vitamin K requirements for proper blood clotting and 206 percent of your vitamin A needs.
 
With all of its goodness, I love to incorporate Kale into my diet. One of my favoritethings are Kale Chips. You get all the benefits from the kale and the olive oil you use in making the kale chips is a good source of heart-healthy monounsaturated fats. When monounsaturated fats are consumed in place of saturated fats or refined carbohydrates, they can help to lower your LDL -- or “bad” -- cholesterol and raise your HDL -- or “good” -- cholesterol. Olive oil also contains phenolic compounds, a source of antioxidants that researchers believe have protective effects against cardiovascular disease. The olive oil used to make the chips also contains 10 percent of the daily value for vitamin E, a fat-soluble vitamin with antioxidant properties.
  
My whole family loves Kale Chips. I have to double and sometimes triple the batches when my grandchildren are visiting. Here are 10 of our favorite Kale Chip recipes for you to enjoy.
 
 
1. SPICY GARLIC KALE CHIPS
Ingredients
  • 6 to 7 oz bunch of kale
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoons sea salt ( adjust to taste)
  • 1 teaspoon chili powder 
Directions:
Preheat oven to 300 degrees.
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated.
 
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
 
  
2. Sea Salt & Vinegar  
Ingredients

  • 6 to 7 oz bunch of kale
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt (adjust to taste)
  • 1 tablespoon apple cider vinegar
 Directions:
 Preheat oven to 300 degrees.
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

   
3. Lemon & Ginger
Ingredients


  •  6 to 7 oz kale
  •  2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt ( adjust to taste)
  • 1 teaspoon finely grated lemon zest 
  • 1 teaspoon finely grated fresh ginger
Directions:
Pre heat oven to 300.
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated

Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.

4. Chipote
Ingredients
  • 6 to 7 oz kale
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon sea salt (adjust to taste)
  • ¼ teaspoon black pepper
  • 1 teaspoon chipotle
Directions:
Preheat Oven to 300
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated.
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
 
5. Soy & Sesame
Ingredients
  • 6-7 oz of kale
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame seeds
Directions:
Preheat Oven to 300
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
  
6. Parmesean Cheese Kale
Ingredients
  • 6-7 oz of kale
  • 2 tablespoon extra virgin olive oil
  • 1/3 cup of finely grated, organic parmesean cheese
Dirctions:
Preheat Oven to 300
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
 
 
7. Spice and Smokey Kale Chips
Ingredients
  • 6 to 7 oz kale
  • 2 tablespoon of extra virgin olive oil
  • 1 teaspoon sea salt ( adjust to taste)
  • ¼ teaspoon  chili flakes (or to taste)
  • ½ teaspoon black pepper
  • 1 teaspoon paprika
Directions:
Preheat Oven to 300
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
 
8. Lemony Kale Chips
Ingredients
  • 6 to 7 oz kale
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon sea salt (adjust to taste)
  • 2 tablespoon lemon juice
Directions:
Preheat Oven to 300
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
 
9. Sesame Salt Kale Chips
Ingredients
  • 6 to 7 oz kale
  • 2 tablespoon of extra virgin olive oil
  • 1 teaspoon sea salt ( adjust to taste)
  • 1 tablespoon sesame seeds
Preheat Oven to 300
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
 
 
10. Tuscan Kale Chips
Ingredients
  • 6 - 7 ozs kale
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon sea salt (adjust to taste)
Directions
Preheat Oven to 300
Wash the kale, and remove the stems. Tear the leaves into 2 inch pieces, and put them in a bowl. In a smaller bowl add the olive oil, and spices. Mix well. Pour the olive oil and spice mixture over the kale. Using your hands toss the kale with the olive oil blend, until the kale is lightly coated
Spread the kale evenly on a cookie sheet that is covered with parchment paper. Place baking sheet in the oven and cook for 10 to 15 minutes or until kale is dark green and crispy.
 

3 comments:

  1. I'm on coumadin and am trying to incorporate leafy greens in my diet. This is complicated because I have Fibromyalgia and my cooking is very inconsistent. I love kale chips, but I need to know exactly how much vitamin K is in an oz of kale chips. Can you help?

    ReplyDelete
  2. Hi, i just tried 2 of your Kale recipe today, it's awesome! thank you for sharing and more power. :)

    ReplyDelete
  3. Also good is adding adobo seasoning to kale chips.

    ReplyDelete