Practical food tips for parents from a RD and mom of three

Sunday, November 7, 2010

Kale chips

Kale chips seem to be all the rage these days. I've seen several recipes for different versions, and have tried a couple. I came home from my farm share pickup with a beautiful bunch of kale this week so I seasoned it, baked up these chips, and was impressed to see that my family enjoyed them.

You only have to look at kale to see that it is insanely good for you! Kale is a leafy green cruciferous vegetable (other cruciferous veggies include broccoli and cabbage). A serving of kale is very low in calories, but contains a wealth of Vitamins A, C and K, fiber and calcium; plus copper, potassium, iron, manganese, and phosphorus. It is an antioxidant powerhouse with vitamins, minerals, and phytonutrients that promote wellness, eye health and cancer protection. And we all know how good high-fiber foods are for us and our families, right?

I was born in Maryland and love to use Old Bay Seasoning in recipes. Here are my kale chips, try them out and let me know what you think.

Maryland kale chips

1  HUGE bunch of curly leaf kale – washed, stems removed and cut into small pieces
1-2 Tbsp olive oil
1 Tbsp Old Bay Seasoning
pinch of salt to taste (optional)
  1. Preheat oven to 350 degrees.
  2. Add oil and seasonings to kale in a large bowl. Stir well to ensure that the oil and seasonings are distributed to each leaf (I used my hands).
  3. Place the kale on two baking sheets and make sure it is in a single layer. It is helpful to line the baking sheets with parchment paper or silpat liners, but I went without these and the recipe worked out fine.
  4. Bake the kale for 10-15 minutes or until dark green and crisp. Let it cool and enjoy.
Today's tip: Crunch on kale chips with your lunch.

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