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Baked Kale Chips

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August 2, 2012 by blackbirdideas

I am so behind the times. I have been so busy this summer eating everything Caprese possible that I have fallen behind on the new trend… eating kale. Now, its probably not a trend per se… but it is definitely a hot item.

I heard about kale chips a while ago and I have to admit that I totally turned my just-like-my-father’s-ski-slope-nose up. Kale?!?!? Chips?!?!? Ick. If I want chips I am going to have myself a nice handful of Tangy Carolina BBQ Lay’s Potato Chips. Not a leafy green.

But eventually I just had to see what all the fuss was about. I have seen Kale in so many recipes lately and I finally caved a few months ago and made a Detox salad (I will share soon) after our sailing trip and added a new green to my life. I even started mixing it into my Green Monsters.

I had to look up on the internet (found here) the benefits of Kale because I knew that there had to be were a bunch… I just didn’t know them yet.

Top Ten Benefits of Kale:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

That’s a lot of benefits, eh? Well, lets get on to the recipe.

Start with a cookie sheet. Heat the oven to 350. Tear the kale from the stalk and vein into bite sized pieces. You just want the leafy green part. Make sure that kale is dried and spread, so that the leaves are not touching, on the cookie sheet after spraying it with Pam (or other nonstick spray).

I used Curly Kale because that it the only kind that the Kroger near me carries. You could use Dinosaur Kale as well. I have been looking for it unsuccessfully for a while.

After spreading the kale on the cookie sheet, spray another layer of Pam (or other non stick cooking spray) on top of the Kale. Sprinkle with kosher salt.

Hello Gorgeous.

Bake in the oven for 10 minutes. Remove from oven and pull out any pieces that are already crispy (usually the little ones) and then flip the ones that aren’t totally crispy yet. Return the pan to the oven for another 5 minutes.

After five minutes, pull the sheet from the oven and add the kale chips to a bowl.

Then go sit on your couch and watch the Olympics. At least that is what I did yesterday. Go USA!

Let’s be honest… They aren’t Lay’s Salt ‘n Vinegar Chips, but they are a whole heckuvalot better for you and really filled me up the way a healthy snack is supposed to. I think that they taste like popcorn. You could really add any spices that you want to them to make them taste how you prefer. I am a salt addict so a little salt sprinkled on top was just fine.

Hope you enjoy!

New to Blackbird Ideas?

One Year Ago: My Favorite Chicken Caesar Salad

 

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One thought on “Baked Kale Chips

  1. [...] are putting it in everything. I am one of those people. You can blend it, saute it, steam it, bake it, and best of all, mix it in things. Its a great ingredient. But one of the best ways to get some [...]

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