Queen of the greens

Kale. Spinach’s curly-haired little sister dived straight onto our plates a couple of years back, when it became one of the go-to superfoods of the moment. Before we knew it, then came kale smoothies, kale shakes, kale chips, kale EVERYTHING! Like Marmite, I think you either love it or hate it…But what really is all the fuss about this vegetable, I hear you ask?

Well, when I call it Queen of the greens, it really is!! As one of the most nutrient-dense greens around, when you eat just one cup of these frilly little things, you’re also consuming well over your RDA of vitamin C, vitamin A and vitamin K, as well as vitamin B6, calcium, potassium, magnesium, vitamin B1, vitamin B2, vitamin B3, iron and phosphorous (thanks for the stats Authority Nutition)… Not only that, but with all these nutrients you’re gobbling up, you’re only adding a measly 33 calories to your daily calorie intake!

Kale is also absolutely rammed with antioxidants such as lutein – great for your eye health and both kaempferol and quercetin, which some scientific studies have suggested can reduce the risk of a variety of different cancers. Whether or not this is true – the nutritional benefits are endless, so it’s a win-win really!

So yesterday I found myself baking some kale chips to have as a healthy snack that afternoon, so thought I better share this recipe with you today…
This serves one large portion – remember kale chips are very light, so you may want a little more than you would usually eat with a regular bag of crisps.


K a l e   C h i p s   (Serves 1)
IMG_2692

Ingredients:
90g curly kale
¾ tbsp olive oil flavoured with garlic (Sainsbury’s do a delish version!)
or if you can use ¾ tbsp extra virgin olive oil with ½ tsp garlic salt
1½ tsp smoked paprika
¼ tsp sea salt


Method:

  1. Preheat your oven to 150°c.
  2. Line a large baking tray with parchment paper (you may need two trays depending on their size)
  3. Wash the curly kale and dry with kitchen paper.
    Make sure the kale is absolutely bone dry (a little tedious I know – but if there are any droplets of water, you’re kale chips will go soggy)
  4. Remove the stems from your kale and put them in a large bowl, I find it’s easiest to just tear them straight from each leaf (if you keep them on, it’s like chewing on cardboard!)
  5. Pour the oil over your bowl of kale and rub the oil into each leaf.
  6. Season with the smoked paprika and sea salt and toss the leaves to ensure the seasoning is evenly spread over each leaf.
  7. Spread the kales leaves out over your parchment lined tray, ensuring there is space between each leaf and they aren’t touching.
    If the leaves are touching, they won’t crisp as well when you bake them.
  8. Place the baking tray in the middle of your preheated oven and bake for 7 minutes.
  9. After 7 minutes, turn the tray the other way round in the oven and bake for a further 3 minutes – there’s no need to flip the kale, unless you really want to… (I don’t!)
  10. After 3 minutes, remove your tray from the oven and take your parchment paper of kale from the tray and place on your work surface to cool (approx 5 minutes).
  11. Pour them in bowl and munch away!!!

4 thoughts on “Queen of the greens

  1. Hi, I’m a newbie on your blog but wow – I loved the beginning to your blog post! It was such a fresh air to read. I don’t why people need to hear that they should eat leafy greens – I personally looove my leafy greens. From kale, spinach, to now arugula! Ah thanks for sharing this wonderful recipe! Have a great weekend! xo, Steph

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