It’s green, leafy, and quite the healthy buzzword. Who knew a plant could do so much? Kale is among the most nutrient-dense foods on the planet. Generally, it seems that people either love kale, or absolutely hate it. What are your thoughts?
Kale is a member of the cruciferous or Brassica vegetable family, along with broccoli, cauliflower, collard greens, bok choy, and cabbage. This whole family of vegetables promotes health, and kale certainly carries on the family tradition. This popular leafy green is high in antioxidants, an excellent source of vitamin C, and one of the best sources of vitamin K out there.
Kale comes in a variety of types. Curly kale has a pungent, bitter and peppery flavor. Redbor kale has ruffled leaves that range in color, from reds to purples. Russian kale has flat fringed green, red, or purple leaves, with a peppery sweet flavor.
Dinosaur (or lacinato) kale has dark leaves with a texture like dinosaur skin (hence the name), and a sweeter, more delicate flavor. If kale is a new addition to your diet, dinosaur kale might be a good place to start. Plus, it’s called dinosaur kale. You can’t beat that.
Kale and the rest of the brassica vegetable family are known for their health benefits, like reducing the risk of cancer. Kale also contains a plethora of essential vitamins and minerals that promote blood clotting (vitamin K) and fight free radicals in the body (carotenoids – beta-carotene, zeaxanthin).
A note from Libby, our household dietitian – if you’re taking a blood thinner, like warfarin, make sure to talk to your doctor before adding in high vitamin K foods, like kale.
Kale also contains vitamin C, that popular vitamin we often associate with citrus fruits. But did you know that a single cup of kale offers more vitamin C than an entire orange? It’s easy to see why we love kale.
Kale chips are definitely a great place to begin the adventure! They are a not-so common healthy snack, but they’re certainly dietitian-approved!
They’re super crispy, and deliciously salty. Even non-kale lovers come around to discover the crunchy goodness of kale chips!
Kale chips are simply a favorite snack. They come with that perfect salty crunch, and still pack in the healthy benefits. And did I mention how easy they are?
“You never fail until you stop trying.” – Albert EinsteinPrint
Kale chips make for a deliciously healthy snack. Providing a salty crunch, they certainly top any old potato chip. An easy snack that boasts all those beneficial vitamins and minerals.
- 1 bunch kale
- 1 tablespoon olive oil
- Seasonings of choice (1/2-1 teaspoon salt, pepper, 1-2 teaspoons nutritional yeast, 1 teaspoon smoked paprika, cumin, etc.)
- Preheat oven to 275 degrees F.
- Thoroughly wash, dry and rip or cut kale into 1-2 inch pieces, removing tough stems (zero waste tip: use the stems in a smoothie, cut up in a salad or roast them!)
- Add kale leaves to a large mixing bowl, drizzle in olive oil and massage kale until thoroughly coated. Add seasonings and stir until coated.
- Spread kale out on at least two lined baking sheets in a single layer (overlapping kale will result in soggy kale, so this is best avoided with a larger baking sheet).
- Bake for 15-20 minutes, stirring kale about half way through to ensure they don’t burn. You may need to bake for another 5-10 minutes if the kale isn’t crispy yet. Keep a close eye on them as they can burn easily!
- Remove from oven and let cool slightly, kale will continue to crisp up after it’s removed from the oven.
- Enjoy immediately – these chips are best served fresh. Store leftovers in an airtight container at room temperature for 3-4 days.
We’re always exploring for new recipes with that boost of kale. 🍽️Love kale? Dish up more kale recipes from AdventureBlooms!