Kick potato chips to the curb! Make this to-go snack your staple to keep your diet in check. Try out this baked kale chip recipe for yourself at home! They are very easy to make by tossing chopped kale in a small amount of olive oil and then baking the chips in the oven until they are crispy. This method of cooking retains all the nutritional value of the kale, creating a low-calorie, nutrient-dense snack that is quite beneficial for your health.
Excellent Eyesight. Kale is a nutritional powerhouse when it comes to supporting eyesight. One cup contains 206 percent of your vitamin A needs in the form of beta-carotene, which helps protect the surface of the eye. In addition, a 2011 study from the National Eye Institute found that beta-carotene, in combination with other nutrients, helped reduce the risk of developing advanced age-related macular degeneration.
Heart Health. Kale contains no cholesterol and no unhealthy saturated or trans fats making it a good choice for cardiovascular health. The olive oil you use in making the kale chips is a good source of heart-healthy monounsaturated fats. When monounsaturated fats are consumed in place of saturated fats or refined carbohydrates, they can help to lower your LDL -- or “bad” -- cholesterol and raise your HDL -- or “good” -- cholesterol. Olive oil also contains phenolic compounds, a source of antioxidants that researchers believe have protective effects against cardiovascular disease.
Nutrient Dense. In addition to the nutrients that help with eyesight and heart health, kale chips contain a variety of other important nutrients. In 1 cup of kale chips, you’ll consume 134 percent of your daily vitamin C needs to support immune function and more than 600 percent of your daily vitamin K requirements for proper blood clotting. The olive oil used to make the chips also contains 10 percent of the daily value for vitamin E, a fat-soluble vitamin with antioxidant properties.
- 2 bunches of kale
- 1-2 tablespoons of avocado oil
- Your favorite seasoning salt
- Preheat the oven to 350°F.
- Remove the leaves from the stems and wash the leaves well in a few changes of water.
- In small batches, spin the leaves dry in a salad spinner.
- Toss the dry leaves with avocado oil and use your hands to distribute the oil evenly.
- Line a baking sheet with parchment paper and lay some of the leaves on top in a single layer.
- Make sure the leaves are all flat and not folded over or they won’t crisp properly.
- Pop the tray in the oven, and after just 12 minutes, the chips’ll be done!
- Once the kale’s out of the oven, season the chips with some of your favorite seasoning salt.
- Eat ‘em up!