Last Updated: 4th October 2016
Kale has a stunning lineup of vitamins and minerals. You can enjoy guilt free snacking with kale chips because they are low in fat and calories.
This article provides interesting information about kale, the step by step guide to kale chips preparation and the stunning variations of kale chips. So scroll down for some a complete information about Kale.
All About Kale
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The vibrant and the beautiful green leaves of the kale plant provides undeniable nutritional benefits for fewer calories. Kale is in season during the middle of winter to the beginning of spring.
To describe more about Kale, it belongs to the Brassica family which includes the greats like cabbage, Brussels sprouts and collards. If you are planning to grow kale then here is a useful tip.
Kale grows well in colder temperatures where a light frost will produce sweet kale leaves. These super healthy greens have several varieties
- 1. Curly kale
- 2. Ornamental kale and
- 3. Dinosaur kale
The curly kale is the one which we will be using for our chips. It has ruffled leaves and a fibrous stalk. It is deep green in color and has pungent flavor with bitter, peppery quality. That sounds delicious isn’t?
Kale originated in Asia Minor and was brought to Europe by Celtic wanderers. The English settlers brought Kale to the US in the 17th century.
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Kale is one of the healthiest vegetables ever known to man. It can be said as the most nutritious and super healthy greens. It is loaded with beneficial nutrients, and some of them have powerful medicinal properties.
Kale is rich in
- Vitamin K
- Vitamin A
- Vitamin C
- Vitamin B6
- Vitamin E and
- It also contains Vitamins B1, B2, and B3, magnesium, omega 3 fats and folate.
Kale has very littlefat, but the majority of fats include omega 3 fatty acids called alpha linolenic acid. It is one of the most nutrient dense foods.
You can include Kale and other cruciferous veggies 4 to 5 times a week as part of your diet. Make sure that each serving size should be 2 cups. So I think Kale chips would definitely add variety to your diet.
Kale Helps In Detoxification
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It plays a definite role in the detoxification processes of the body. Kale has special nutrients called glucosinolates which are converted to isothiocyanates. These help to regulate detoxification processes in our cells.
Also, kale contains large amounts of Sulphur compounds which edge up the detoxification process and limits toxic exposure.
Once your body is cleared of toxins, you feel lighter and more energetic. Your immunity is strengthened, and blood is cleared of toxins, and this enhances circulation. Detoxification helps you to sleep properly and enhances brain concentration.
Kale Boosts Cardiovascular Health
Kale has the amazing cholesterol lowering ability. The process goes like this, bile acids are stored in the gall bladder. When we eat a meal containing fat, these bile acids are released into the intestine. They ready the fat for enzyme interaction and absorption into the body.
But when we eat kale the fiber-related nutrients bind the bile acids. So these bile acids along with the emulsified fat stay inside the intestine. Rather than getting absorbed, they pass out in the bowel movement. So the fat is not absorbed in the body.
The liver reacts by drawing on the cholesterol reserves of the body to make bile acids. As a result, our cholesterol level drops down.
Kale Can Help Prevent Cancer
As we saw earlier kale contains the glucosinolates. They provide cancer-preventive benefits. Researchers say that including kale as a regular part of the diet greatly reduces the risk of bladder, prostate, and ovarian cancers.
It contains sulforaphane a substance that fights the formation of cancer at the molecular level.
Kale Is An Excellent Source Of Vitamin K
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Vitamin K is essential for blood clotting. Vitamin K helps to transport calcium throughout the body. It reduces bone loss and the risk of bone fractures and boosts bone health.
Vitamin K is the key nutrient in regulating our body’s inflammatory processes. It prevents calcification of arteries and other soft tissues.
Kale Provides Powerful Antioxidant Benefits
Kale is rich in
- Antioxidant nutrients
- Anti-cancer nutrients and
- Anti-inflammatory nutrients.
These nutrients prevent or reduce the oxidative stress and chronic inflammation. Oxidative stress speeds up the aging process and causes various degenerative diseases. Kale prevents you from all these dangers.
Chronic inflammation leads to wear and tear causes. It results in arthritis and autoimmune diseases which are very scary.
Kale with all its nutrients goodness keeps you in the pink of health if you consume it on a regular basis.
Kale Enhances Your Eye Health
Once you start to grow old, the eyesight gets worse. To prevent this from happening certain vital nutrients such as lutein and zeaxanthin are essential.
They prevent macular degeneration and cataracts. Now the good news is that kale contains both these nutrients.
Kale contains high amounts of beta-carotene which is a precursor of vitamin A. Vitamin A is essential for healthy skin, mucous membranes, good eye health, vision and immune system.
Kale Helps In Weight Loss
It provides bulk and helps you to feel full but is very low in calories. Studies have shown that food with low energy density help in weight loss.
Kale has high water content and low calories which make it a low energy density food. It contains protein and fiber which are essential nutrients for weight loss.
Kale Helps In Anti-Aging
Kale is rich in vitamin C, which enhances skin health and fights wrinkles. It supports healthy collagen production that results in firmer skin.
It boosts your immune system and reduces stress. Kale is the world’s best source of vitamin C. One cup of raw kale contains more vitamin C than a whole orange. Vitamin C boosts your vitality and youthfulness.
Tips To Make Flawless Kale Chips
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To prevent you from making burnt or soggy kale chips. Here is some wise counsel from Angela Liddon, Author of ‘The Oh She Glows Cook Book’.
- Remove the stems of the kale leaves and tear it into large pieces
- Wash and thoroughly dry the leaves
- Don’t skip the oil
- Don’t drench the leaves with oil. Use a½ tablespoon of oil per baking tray of kale chips.
- Spread kale on a single layer on the baking sheet
- The chips are at their crispy best when you bake them at alow heat of 300F. It takes a bit longer but has amazing crispiness.
- Bake at 300F for 10 minutes.
- Now rotate the pan and bake for another 15 minutes.
- So 25 minutes is all you need for that crunchy crispy kale chips.
- Allow it to cool on the baking tray for 3 minutes for that perfect outcome.
- Avoid adding vinegar or hot sauces pre-baking. It may result in soggy chips. Yikes!
- Add a light spritz of liquid seasoning after you’ve baked the kale chips.
- You can try out the dehydrator or convection setting if your oven has one.
Take care to follow these points while baking your chips, because these words are coming straight from the horse’s mouth.
Step By Step Preparation Of Kale Chips (Basic Method)
Baked Kale Chips Recipe
Preparation time -10 minutes
Cooking time- 10 minutes.
- 1 bunch kale
- 1 teaspoon seasoned salt
- 1 tablespoon olive oil
- Preheat the oven to 350 degrees Fahrenheit or 175 degree Celsius.(You can also bake them at low heat at 300F)
- Take a non-insulated cookie sheet and line it with parchment paper.
- Remove the kale leaves from the stem.
- Tear it into bite sized pieces.
- Wash and thoroughly dry the kale with a salad spinner. It is a kitchen tool to remove excess water from the salad greens.
- Drizzle the olive oil over the kale.
- Sprinkle with seasoning salt
- Bake for 10 to 15 minutes until the edges of the kale leaves are brown and not burnt.
Variations Of Kale Chips
Apart from the plain kale chips you can use these variations and fodder your taste buds with a rainbow of tastes.
All Dressed Kale Chips
Recipe by Angela Liddon, Owner of ohsheglows.com
Preparation time 15 minutes
Cooking time 25 minutes
- Kale leaves -1/2 a bunch
- 1 ½ tablespoon nutritional yeast
- ½ tablespoon extra-virgin oil or coconut oil
- ¾ teaspoon chili powder
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon onion powder
- ¼ teaspoon fine grain sea salt or pink Himalayan sea salt
- Optional 1/8 teaspoon cayenne pepper
- Preheat oven to 300 F
- Line a parchment paper to the large rimmed baking sheet.
- Remove kale leaves from the stems.
- Tear it up into large pieces.
- Wash and spin the leaves until completely dried.
- Add kale leaves to a large bowl.
- Massage the oil until the entire leaves are covered.
- Sprinkle the spices and toss to combine.
- Spread the kale onto the baking sheet in a single layer.
- Do not overcrowd the kale leaves.
- Bake for 10 minutes.
- Now rotate the pan.
- Bake for another 12-15 minutes. The kale begins to firm up.
- Cool, the kale in the sheet for 3 minutes.
- Enjoy hot from the oven.
- Repeat the process for the other half of the bunch.
Salt And Vinegar Kale Chips
Use sea salt and red wine vinegar along with olive oil for a healthy and delicious alternative to potato chip version. You can also use apple cider vinegar. Here’s the recipe at gimme some oven.
Spicy Garlic Kale Chips
For this super spicy kale chips,you need Kale, garlic salt and pepper seasoning, a pinch of red pepper flakes and garlic flavored olive oil.
It combines the spiciness of red pepper flakes and the powerful taste of garlic. So you have a spicy, garlicky snack. You can check out the recipe at little b-cooks.
Raw Vegan Sour Cream And Onion Kale Chips
Sounds unique isn’t? The ingredients that go into its making are Kale, cashews, and Macadamia nuts, organic onion, water, organic lemon and Himalayan pink salt. You can check out the recipe at the healthy family and home.
Baby Kale Chips
Obviously according to its name, baby kale is used here. Baby kale, extra virgin olive oil, sea salt, and pepper. That’s all you need for this awesome chips. Need the recipe? You can get it here at what the fork food blog.
Taco Spiced Kale Chips
If you love the taste of tacos, why not try it on kale? This is super easy to prepare because you are using the pre-made taco seasoning. Want to give it go? Grab the recipe from beard and bonnet.
Masala Kale Chips
It is inspired by the popular Indian flavor of masala. All you need is a bunch of kale, olive oil, garam masala and salt. Try out the recipe from rotinrice.com. For the robust flavor, you can add nutmeg, turmeric, lemon zest and chili powder.
Baked Parmesan Crispy Kale
Better, first let me warn you. If you try these chips, you may get addicted to them. The parmesan cheese gives a rich cheesy flavor to the kale chips. Have a look at this salacious recipe at once upon a chef.
Salt And Pepper Kale Chips
Less is sometimes more. Adding just salt and pepper to your kale chips may make it taste damn good. So try out the recipe from white on rice couple. The freshly cracked black pepper gives the kale chips a peppery crispy taste.
Sweet And Spicy Kale Chips
With kale as your canvas, your imagination can soar, and you can even give a sweet twist to your kale chips. Alissa Segersten talks about this interesting twist in her blog Nourishing Meals.
The special ingredients that go into its making include maple syrup or honey, almond butter, lime, and Herbamare. Herbamare is delicious organic herb seasoning.
Pizzafied Kale Chips
The universal flavor of pizza for kale. That sounds interesting, isn’t? This unique flavor is the brainchild of Christin of the Purple Bird Blog. The appetizing ingredients include hummus, tomato paste, garlic and basil leaves.
The Other Variations Include
- Maple chipotle kale chips
- Cocoa and cayenne dusted kale chips
- Lemon Kale chips and
- Spicy and smoky kale chips
Open up your seasoning rack, let your creative juices flow, throw in some unique flavorings and enjoy a new version of kale chips.
Snacking is a great way to fuel your body between meals. Kale has all the good-for-you nutrients plus it is low in calories. Try these amazing recipes and make your snack time a perfectly healthy one. So let the good times roll and crackling sounds of kale chips begin.
Kale, when combined with other healthy ingredients, does wonders for your body. You will never have to think about processed chips or snacks anymore. You are now aware of the best alternative which tastes as good but is healthier and more nutritious.
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