The baked kale chips are like crispy potato chips, their speed and ease of preparation will amaze you. Once tasted, you won’t be able to do without them.
Simple and light recipe suitable for everyone, great as a non-fried snack or appetizer. Also try the pumpkin chips or carrot chips, or make the kale chips with curly kale.
SEASONALITY and harvest of kale #nero – from October to April (after the first frosts, it becomes more pleasant and tender)
- Difficulty: Easy
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 2People
- Cooking methods: Oven
- Cuisine: Healthy
- Seasonality: Autumn, Winter
- Energy 45.88 (Kcal)
- Carbohydrates 2.75 (g) of which sugars 1.45 (g)
- Proteins 0.67 (g)
- Fat 3.99 (g) of which saturated 0.57 (g)of which unsaturated 0.19 (g)
- Fibers 1.22 (g)
- Sodium 202.02 (mg)
Indicative values for a portion of 30 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Baked Kale Chips
- 3 oz kale (in leaves)
- 1 tbsp extra virgin olive oil
- to taste fine salt (and curry, paprika, pepper, chili, garlic or ginger powder)
- to taste poppy seeds (nigella, mustard or sesame)
For a sweet and sour taste, add maple syrup or a little sugar to the dressing.
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Read the opinion of the nutritionist at the end.
Tools
- 1 parchment paper reusable
- 1 Brush kitchen – food grade
Crispy Kale Chips
Wash the kale leaves, then pat dry them with a cloth. If desired, use a knife to remove the thick and hard part of each leaf’s stalk.
Turn on the static oven at 356 °F or fan oven at 320 °F.
Place the kale in a single layer on a baking sheet lined with parchment paper (reusable).
Pour the dressing (oil, salt and/or spices) into a cup and mix.
Brush each leaf with the flavored oil,
then sprinkle with small seeds (chia, poppy, quinoa, or sesame).
Bake in the preheated oven for 10 minutes. In the last minutes of cooking, leave the oven door slightly open, by inserting the handle of a ladle, to dry the vegetable better and make it even crispier.
Be careful not to burn the kale chips.
VARIANT
Alternative from cucina botanica
Prepare a creamy, smooth, and homogeneous batter by blending: nuts, nutritional yeast, salt, spices, and water. Coat the kale leaves well with this type of hummus before placing them on the baking sheet. Bake in a fan oven at 320 °F for 10-15 minutes, checking the cooking.
Storage
Eat the kale chips within the day, good both hot and cold.
BENEFITS of kale
Nutritionist Leslye Pario speaks: kale is a concentration of wellness!
Rich in antioxidants to protect cells. Source of beta-carotene for healthy skin and eyes. Great calcium and vitamin K intake for strong bones. High in fibers for satiety and digestion. It has a purifying and anti-inflammatory effect. Low in calories, but high in nutrients! A true superfood for your health!
