Updated: Apr 17, 2019
Did you know that kale is a lutein rich food? What is lutein needed for you ask. It plays a really important role in the support of eye health, and gives certain parts of the eye the protection it needs from light and oxygen. Kale also provides detoxification support to the body, antioxidants, anti-inflammatory nutrients and anti-cancer nutrients. Vitamin K, is most prominent in kale and provides the regulation for the anti-inflammatory process. Glucosinolate which is found in many pungent plants is a natural chemical said to protect the plant by fighting and defending pests and diseases. Studies have provided much evidence that glucosinolate provides cancer preventing benefits.
With all of this vital nutrients and vitamins that kale has to offer a serving of at least a cup a day will provide you with a wealth of goodness. Chop it up in salads, add to soups and stews and why not make kale chips. You will reach for these instead of potato chips guaranteed.
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1 large bunch of kale (curly green or purple)
1 Tablespoon avocado oil
Pick a seasoning of your choice and liking:
1 teaspoon chili powder/flakes OR
1 teaspoon garlic salt/powder OR
1 teaspoon curry powder OR
1 tablespoon nutritional yeast OR
1/2 teaspoon sea salt OR
1/2 teaspoon pepper
1. Preheat oven to 300 F
2. Wash the kale and dry very well. Carefully cut the leaves of the thick stem and tear into smaller pieces.
3. In a large mixing bowl add the kale and the oil and massage the leaves with hands to incorporate the oil well. Sprinkle your seasoning of choice evenly over the kale.
4. Transfer the kale evenly to a baking sheet keeping the leaves separated so they not not touch to assure they will crisp up evenly. You may have to do a few batches dont try and cram it all on one cooking sheet.
5. Bake for 10 minutes and turn the sheet and bake for another 7-10 minutes. The kale will start to shrivel up and change colour, this is normal. The time may vary due to the size of the kale pieces, thickness and ovens. Check on the kale chips every few minutes to ensure they do not get over cooked.
6. Once crisp remove from the oven and allow to cool on the cooking sheet for at least 3 minutes before transferring to a bowl.
7. Repeat the process for the second/ third batch.