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Kale Chips

I have surprised many of my colleagues with how good these chips really are! They are light, crunchy and salty; all the things people love about ‘regular’ chips with less fat, fewer calories, more flavours and more nutrients for you.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin   and reasonably rich in calcium. It is recognized to be one of the worlds healthiest foods!


1 head of washed Kale

1/2 tsp sea salt

1/2 tsp pepp

1-3 tbsp olive oil or olive oil spray

After you have rinsed your kale tear it off the stems into bite sized pieces into a large mixing bowl (I find the stems tend to dry up in the oven tasting and feeling like little sticks!). Sprinkle salt and pepper over kale; mix the dry kale either with a spoon or your hands.

Drizzle 1 tbsp of olive oil over the kale and mix thoroughly. Add another 1/2 tbsp of olive oil and mix again. Repeat this process until the kale is lightly coated. Note: if you over coat the kale in olive oil the chips come out soggy.

I prefer to use olive oil spray. I find it is easier to lightly coat the chips as opposed to drizzling them in olive oil. I still toss in the mixing bowl to avoid having to over spray.

Place the kale on a baking sheet (either lined with parchment paper or not). Bake at 350F for 10-12 minutes. The kale is done when it is light and crispy, sometimes the edges will just turn brown. Turn off the oven and leave the kale in the oven for at least 30 mins (I frequently make this at night and leave the kale in my oven overnight. The chips come out really light and fluffy).

To change the flavour of your chips try other spices. I’ve experimented with curry powders, chile powders and Tahini. With the tahini you do not need add any olive oil.

Total Calories in 1 cup of chips: ~ 57.3kCal. 6g Carb. 3g Fat (.1g Sat). 1.4g Protein. (Based on 10 cups of raw kale coated with 2 tbsp of olive oil). [Nutrition Data from SELF].


Pingback from Sasha on the Street » Responsible Snacking
Time October 19, 2011 at 1:40 pm

[…] posted a new recipe this morning for Kale Chips. They are light, crispy and salty, just like regular chips, but they have way less fat, fewer […]

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