An Easy and Healthy Kale Snack Your Kids Will Love!
During a recent visit with my niece, I discovered her love of kale chips. I had not heard of them but after she made a batch for our home movie night, I was totally sold on this tasty snack idea.
Kale as a vegetable is a hardy cabbage-type cruciferous food with large leaves providing loads of fiber. Studies show that it helps fight cancer by lowering the risk and also aids in keeping the bladder, colon, ovary, and prostate healthy. With over 45 flavonoids and anti-inflammatory aids it is a good item to include weekly in your meal planning.
This recipe is simple to make with basic ingredients you probably have at home. It is a great vegetarian dish or as finger food for parties. It is a rich source of Vitamin K, but you don't have to share that with your kids, just enjoy knowing it's building strong bones within their young bodies. Be warned, this snack is very addictive!
Time Saver Idea
What Do I Look For?
When you buy kale, look for deep colored leaves with hardy stems. Smaller leaves are tender and provide a mild flavor. Keep it cool in your refrigerator and use within three days. Kale tends to become bitter the longer it is stored.
I buy it fresh from the market but it is also sold in packages. The packaged brands usually come without the ribs and in bite size pieces. I have not used it as such but I recommend checking the expiration date to ensure you get a mild fresh flavor. One cup of kale provides about 36 calories. The vitamin content is listed in the chart below for your reference. Overall, it's a pretty good food choice when planning nutritious meals for the family.
Kale's Nutritional Value
Percentage per cup
Percentage per cup
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Other Sources of Kale
- 1 large bunch kale, dino or curly type
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder, or garlic salt (recommend a pinch when substituted)
- 1/2 teaspoon Herbamare*, or seasoning of choice
- 1/4 teaspoon cumin
- 1/4 teaspoon cayenne pepper (ground), or red pepper flakes
- pinch sea salt, ground, optional
- 1/2 cup almond slices, optional
- 1/4 cup grated parmesan cheese, optional
- Preheat oven to 400 degrees. Wash kale leaves and pat dry
- Tear kale leaves from stems (remove ribs from kale). Continue to tear into "chip" size pieces.
- Spread kale leaves in single layer onto a large baking sheet.
- Drizzle olive oil over the kale. In order to cover the entire bunch, I use my hands to gently mix them with oil and then spread them on the sheet.
- Sprinkle the garlic powder, Herbamare*, cumin, cayenne, and salt over the kale chips. Lastly, I sprinkle almond slices over them but this is optional. Place tray on middle or upper rack of oven.
- Bake for 7 minutes, turning chips half way. After 7 minutes, turn off oven and let them sit for another 5 minutes.
- When complete, chips should be crunchy and a bit dry. Serve in a chip bowl and enjoy!
- Note: Herbamare is a seasoning I find at health food specialty stores such as Whole Foods. It is a good substitute for salt.
Anyone Up For Salad?
© 2014 Dianna Mendez