I bought some "gluten-free" kale chips at my local health food store recently. They were delicious - and very expensive. I woofed them down in a few minutes and really wished I had some more.
I checked out kale chip recipes on our About.com Food Channel and found that several of our Food Guides have some great kale chip recipes.
- Crispy Kale Chip Recipe - Guide to Cooking for Kids
- Raw Kale Chips - Guide to Vegetarian Food
- How to Make Kale Chips - Local Foods Guide
Kale is a dark leafy vegetable and hails from the cabbage family. You may know it best as a parsley-like garnish on your plate when you're dining out - which you likely ignore. It's a beautiful dark blue-green and is super healthy.
How healthy is kale? Let me count the ways.
According to our Nutrition Guide, "Kale is an excellent source of vitamins A, C and K, and a good source of calcium, iron, magnesium, potassium and vitamin C, while being low in sodium. Kale is low in calories too; one cup of chopped kale has 34 calories and a little over one gram of fiber."
Kale is also a rich source of lutein and zeaxanthin, phytonutrients related to healthy vision. Vegetables in the cabbage family, including kale also contain "sulfurophane." This phytochemical is a strong antioxidant that supports an anti-cancer diet.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
- 2 bunches curly leaf kale, about 12 ounces
- 2 tablespoons olive oil
- 1/2 teaspoon sea salt or your favorite gluten-free seasoned salt
- 1/8 teaspoon gluten-free garlic powder
- 1/2 teaaspoon cider vinegar (optional - adds flavor to recipe)
- 1/4 teaspoon dried herb (oregano or your favorite dried gluten-free herb) I used gluten-free sea vegetable salt in this recipe with good results
Preheat oven to 250 F / 121 C.
Line 2 large baking sheets with parchment paper for easy cleanup.
Thoroughly wash kale. Dry in a lettuce spinner. Remove and wrap in a large, clean dish towel to completely dry kale leaves.
Tear kale leaves from the stalk and place in a large bowl.
Pour two tablespoons of olive oil over kale leaves and massage into the leaves. Take your time to be sure leaves are coated with olive oil.
Sprinkle sea vegetable salt, or your favorite gluten-free seasoned salt over kale leavees. Massage seasonings completely into leaves.
Spread kale leaves evenly on baking sheets. Key is to spread out the leaves and do not allow them to overlap. This will ensure even baking and drying of the leaves.
Place baking sheets in preheated oven and bake for 25 minutes. Watch the time carefully to avoid scorching the kale.
Remove, cool and place baked kale leaves in airtight container to store.
Reminder: Always make sure your work surfaces, utensils, pans and tools are free of gluten. Always read product labels. Manufacturers can change product formulations without notice. When in doubt, do not buy or use a product before contacting the manufacturer for verification that the product is free of gluten.