If you’re looking for a healthy and satisfying alternative to fried potato chips, you are in the right place. These crispy kale chips are super easy to make, but there are a couple things to keep in mind before you begin.
The first consideration is finding the right combination of oven temperature and cooking time as these chips can burn very quickly. So keep a close eye on them, especially the first time you make them.
You’ll want to test your own oven to find the right balance of temperature and baking time. We found with a conventional oven, that 325-degree and 6-7 minutes was all that was needed to yield crispy chips that weren’t soggy or overly bitter and brown.
The kale needs to be completely dry before popping it in the oven. Moisture left on the leaves can create steam, which leads to soggy chips. Also, don’t overdo it on the olive oil. Add a small amount and massage it in until each leaf is very lightly coated. If more oil is needed, add it in very small increments until each leaf is coated.
Feel free to experiment with any combination of seasonings you desire. Basic sea salt or Himalayan salt is perfect on its own, but in this case the addition of smoked paprika, garlic powder, and ground cumin adds a little more depth to the flavor.
Cooking Secrets For Baking Kale Chips
There are 2 secrets that result in crunchy kale chips.
- Make sure the kale is completely dry before baking it.
- Add the salt after baking them – not before!
Salt causes the liquid to be released from the leaves and makes them less crispy. This is the same culinary principle used for any roasted vegetables, such as roasted broccoli, cauliflower, Brussels sprouts and any type of potato.
Nutritional Value Of Kale
When choosing a leafy green for fiber, kale has the highest content. Fiber helps create the bulk you need to fell full and not over eat.
Kale is also an excellent source of nutrients, filled with antioxidants. It is high in vitamin-A, vitamin-C and calcium making it a healthy and satisfying snack alternative to any processed carbohydrate food.
Here are some facts about kale…
Kale is a goitrogenic vegetable. This means that the raw vegetable can effect how your thyroide works.
If you have an under active thyroid and kale is eaten raw in excess, its chemicals can inhibit the incorporation of iodine into thyroid hormones. As such, this would make you fell even more fatigued along with other symptoms of a low thyroid.
It your thyroid is over active, then go ahead and eat kale in the raw, as doing so can help slow down the thyroids over activity.
Kale as with other members of the Brassica family, contains health-promoting phytochemicals called sulforaphane, and indole-3-carbinol to protect against prostate and colon cancers.
Kale contains an important carotenoid called Zeaxanthin. This dietary carotenoid is necessary as it is selectively absorbed into the retinal macula lutea of the eyes where it is thought to provide antioxidant and protective light-filtering functions.
Thus, it helps prevent retinal detachment and offer protection against “age-related macular degeneration disease” (ARMD) in the older adults.
Kale as well as any vegetable that contains zeaxanthin is a good choice to eat so as to protect your eye sight if you use regularly for long periods of time any social net work apps on your smart phone or any electronic device.
Other vegetables and fruits that contain zeaxanthin include: spinach, goji berry (wolfberries) , turnip greens, collard greens, romaine lettuce, broccoli, zucchini, kiwifruit, corn, garden peas, Swiss chard and Brussels sprouts.
Kale is an excellent source of vitamin-K. 100 grams (about a 1 cup serving) provides around 587% of the recommended daily intake.
Adequate vitamin-K levels in the diet helps with limiting neuronal damage in the brain. The medical community has established the role of vitamin-K in the treatment of patients who have Alzheimer’s disease.
Healthy Blood Pressure
Kale is a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium.
These are only a few health benefits of kale. Now that you, bake your Crispy Seasoned Kale Chips and enjoy!!
Baking Utensils Used In This Recipe
Silpat products never need greasing and are a great replacement for parchment paper. The Silpain is a fine mesh mat instead of an impermeable silicone mat, allowing air to circulate under the food.
Using a Silpat product with your pan sheet recipes can save you time, money and reduces waste in the environment.
Silpat Half Size Silpain Baking Mat – 11 5/8″ x 16 ½” – Silpat Non-Stick Baking Mats are designed for every type of oven (click image to purchase and use in baking your: Crispy Seasoned Kale Chips).