Useful Information for Better Health from the Western Maryland Health System

Monday, January 19, 2015

Kale Chips

Kale chips are simple to make and an instant hit, even with kids. Kale is in season during winter months, so the flavor is at its peak. Kale is a member of the cabbage family and is an excellent source of vitamin A, vitamin C, and potassium. It’s a good source of calcium, iron and folate and contains phytochemicals, including lutein, which helps improve vision and fights against cancer.  With about 160 calories in 15 potato chips, kale chips make a great substitution with only about 50 calories per cup.

To make kale chips, preheat oven to 350 degrees F. Tear the kale leaves off of their stems and into chip size pieces. Wash and spin dry in a salad spinner or dry with a towel. In a large bowl, add kale, 1-2 teaspoons of olive oil, salt-free herb seasoning and/or fresh minced garlic. Using your hands, coat each leaf. Line a cookie sheet with parchment paper or foil and spread kale pieces in a single layer and bake for 10-15 minutes until edges are light brown and toasty. Watch carefully at the end, as they go from lightly brown to too brown very quickly. Add a sprinkle of sea salt, if desired, after taking out of oven. Enjoy!!

-Theresa Stahl, RDN, LDN