What vegetable says, “I’m sticking to my New Year’s resolution goals,” more than kale? The fibrous leaf cabbage from the cruciferous family (think brussel sprouts and cauliflower) is full of vitamin K, folate, and manganese, as well as minerals iron, calcium, potassium, and phosphorus.
Kale is also still in season here in the Valley. Due to it’s hardy nature, the colder temperatures produce sweeter leaves, and I’ve been finding beautiful, great-tasting kale all winter long.
This recipe works best with curly leaf kale as opposed to flat leaf lacinato or dinosaur kale. This is also a great way to use kale that has become slightly wilted, making it less than desirable in salad.
The recipe, and what you’ll need:
• 1 head of curly leaf kale
• 3-5 tbsp extra virgin olive oil, or melted coconut oil
• Your favorite spices
• 1 baking sheet
Preheat your oven to 350 degrees.
Prepare the kale by washing and drying the kale with a towel. Remove the thicker stems from the leaves. Put the kale into a bowl and toss with enough oil to coat the leaves, about 3-5 tbsp.
This is where is gets exciting! Kale is a blank canvas to spice how you’d like. I like putting about ¼ c. of nutritional yeast, but you can also try paprika, garlic powder (fresh garlic might burn), or lemon pepper – the world is your oyster!
A word of caution: do not add salt, or if you do, add very little. Kale is naturally salty, so it doesn’t need any additional salt.
Place the seasoned kale flat on the baking sheet so that the leaves are spread out. Bake for about 15 to 20 minutes, flipping the leaves halfway through.
The cooking time is dependent on how much water is in the leaves, so cooking times will vary. Check on them often, as they can go from not quite done to burnt quickly.
Once they are crispy, take the leaves from the oven and let them cool. Store your kale chips in a sealed container for up to a week.
These crunchy treats are addictive, and a great way to get your daily serving of cruciferous. Happy crunching!
By Ashley Rammelsberg