I love kale! This highly nutritious leafy green can be prepared in so many ways and added to many different dishes. After the first time I tried kale chips, I decided to make my own. I was surprised to see how easy it is. You can cook the kale on a high temperature for a short time or on a low temperature for a longer time, if preferred. I’m always looking for the quickest way, as people seem to have an interest in quick and easy. So, here it is!
1 bunch of kale
Olive oil, or your favorite good quality oil
Salt, pepper, onion, garlic powder, paprika
Preheat oven to 375-400 degrees F. Remove leaves from the stems of the kale, rinse and dry well. The kale needs to be dry so it will become crisp in the oven. Season the kale with your favorite spices and seasonings. Use the above ideas or your own. Drizzle oil over leaves, enough to lightly coat the kale. Sprinkle on the seasonings and toss to coat the leaves. The kale will shrink when cooked, decreasing its volume, so season accordingly. Spread leaves out onto baking sheet, single layer. Bake in preheated oven for about 5–10 minutes until dry and crispy. Be careful not to burn. Cool and enjoy. Serves 3–4.
Top 10 Health Benefits of Kale
- 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.
- 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.
- 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.
- Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
- 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.
- Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
- 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.
- Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
- 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.
- Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.