Kale is a somewhat new-to-me food. When I began working at Lamb’s Bread Vegan Cafe, I hadn’t before heard of the Queen of all Greens. I personally grew up on collards and mustard greens (neither of which should be sneezed at nutritionally or taste-wise), but once I tried kale I was sold. When I researched the nutritional benefits, I was devoted! Kale is a bonafide super food; check out the benefits of a diet rich in kale, according to WebMD:
Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.
Thanks WebMD! All that being said, I enjoy eating kale lightly steamed as well as in salad form, although in a salad kale should be chopped very finely to avoid being too tough and chewy. But my new favorite way to prepare kale is as a chip! It’s the easiest thing I’ve ever made that required turning an oven on and literally takes 15 minutes total to prepare and cook.
- Raw Kale
- Olive Oil
- Sea Salt
- Preheat oven to 350.
- Wash kale thoroughly and pluck from the stalks.
- Spread kale leaves evenly across a baking sheet and lightly drizzle with olive oil (for taste, moisture and to help your seasoning adhere).
- Add your seasoning of choice (I kept it simple with sea salt) and pop into the oven.
I let mine bake for about 10 minutes until it was crispy, but I advise keeping a close eye on your batch to make up for variances in oven times. I loved my kale chips and quickly gobbled up the entire pan, probably consuming at least three servings of the life saving and beautifying veggie in one sitting.
These make for a nice snack or an accompaniment to a meal or sandwich! Enjoy, with love!