Kale close-up
Greens are the richest source of nutrients in the vegetable kingdom being high in vitamins A and C and having minerals magnesium, potassium and iron. Calcium is higher in greens that don’t have oxalic acid in it like Kale.
Health benefits of kale: * Strengthens bones * Combats cancer * Protects your eyesight * Aids in weight loss * Boosts immune system
Kale
1 cup of raw kale contains : Calories – 33. Weight – 67 g: 56 g from water, 1 g from fibre. Remaining 10 g provide: * Vitamin K – 684% * Vitamin A – 206% * Vitamin C – 134% * Vitamin B6 – 9% * Thiamin – 5% * Riboflavin – 5% * Niacin -3% * Folate – 5% * Manganese – 26% * Copper – 10% * Calcium – 9% * Potassium – 9% * Iron – 6% * Magnesium – 6% * Phosphorus – 4% * Zinc – 2% * Selenium – 1% * Sodium – 1%. (source:choose-healthy-food.com)
Kale chips are delicious and nutritious and great on-the-go kind of food.
The hardest part is washing the leaves and drying them.
Dry the kale as much as possible to make the ‘chips’ crispy. The best way to do this is in a salad spinner. When the kale is dry enough spread a thin layer on a baking sheet.
You can use a food dehydrator which gets the best results or you can bake them in an oven.
If you are using an oven: Preheat to 300°
Rub the kale leaves really well with olive oil making sure to coat every inch. Don’t add salt it will cause the kale to get wet and you don’t want moisture to make it soggy while it cooks.
Don’t season until after the kale chips are finished cooking. You can use any kind of spice or just add plain salt and pepper when they done.
Cook in a 300°oven for 20 minutes until kale is crispy.
Be careful not to burn the kale chips. I turn off the oven and just let them sit in there until they cool.
Let the chips cool and air dry for a while before putting them in a glass jar for storage.
Kale chips
Enjoy!
