Coaches' Corner Blog

That’s No Potato Chip… Kale Chips

April 13, 2012 - Posted by Sarah

Everyone knows about the relationship between Popeye and Spinach, but what if I told you about the “Queen of Greens.” That’s right..Kale!You may be thinking what exactly is kale? So why is kale the queen?Kale is a part of the Brassica family which includes cruciferous vegetables (cabbage, broccoli, and Brussels sprouts). By adding kale to your diet may help with lowering cholesterol and also anti-cancer health benefits.  

According to WebMD, “One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 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”.  

 


The next time you head to your grocery store to purchase kale look for firm and deeply colored (dark green to purple to deep red) leaves. Once I got home, I stored the kale, unwashed, in a zip-locked bag.It’s good for up to five days in the refrigerator.

You probably have noticed the hype behind the latest invention kale chips. However, they are expensive. So I thought about making my own version at home. I looked up a few different recipes online and found this one from Steamy Kitchen:  

Ingredients:

4 giant handfuls of kale, torn into bite-sized pieces and tough stems removed (about 1/3 pound)
1-2 tablespoons olive oil

sea salt or kosher salt

Directions:

  1. Preheat oven to 350F. Line a baking sheet with parchment paper.
  2. Place the kale leaves into a salad spinner and spin all of the water out of the kale. Dump the water and repeat one or two times more just to make sure that the kale is extra dizzy and dry. Use a towel to blot any extra water on the leaves. Place the kale on the baking sheet.
  3. Drizzle olive oil over the kale leaves and use your hands to toss and coat the leaves. Bake in the oven for 12-20 minutes until leaves are crisp. Take a peek at the 12 minute mark - the timing all depends on how much olive oil you use. Just use a spatula or tongs to touch the leaves, if they are paper-thin crackly, the kale is done. If the leaves are still a bit soft, leave them in for another 2 minutes. Do not let the leaves turn brown (they'll be burnt and bitter) Remove from oven, sprinkle with salt and serve.

Don’t forget to remove the stems. I forgot the first time I made the chips and they were hard to chew. Depending on your taste buds I found some other recipes that also included: Cheyenne pepper, paprika, chili powder, and cumin or parmesan cheese. Season to taste! 
 

Try eating the kale chips first at home because you will have a bunch of greens in your teeth. Probably not a good idea for the first date! Have you tried kale chips before? Do you have any favorite spices or herbs you have tried to season your kale chips? 

Sources:
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1817212
http://www.amichiganmom.com/2009/08/kale-chips.html


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