How to make kale chips

Searching for a healthier way to get your crisp fix? Kale might not seem like the most likely contender for a tasty snack; however, it’s actually the ideal substitute for one of the nation’s favourite foods – potatoes! Wondering how you can make this vitamin-packed, leafy green into something truly mouth-watering? Read on.

First things first, what’s so good about kale?

A member of the mustard family and a close cousin of cabbage and sprouts, fibrous kale is pretty much as close as you can get to a superfood. It’s jam-packed with essential nutrients from vitamin C and D through to iron and calcium.¹ Kale additionally contains antioxidants which protects cells in the body from oxidative stress. Some studies even show that eating plenty of this leafy green may lower your risk of certain chronic diseases, including diabetes and heart disease.

How to make kale chips

If you’re sold on the nutritional value of kale, why not have a go at making a bunch of it into chips? In addition to having their own rich flavour, kale chips are also simple to enhance with a few of your favourite herbs and spices. What you’ll need²:

• Large bunch/bag of curly kale or purple kale
• Avocado oil or coconut oil
• Seasonings

Method:

1. Preheat your oven to around 100˚
2. Wash and dry your kale and then shred it into smaller bits. Get rid of the stems, so only the leaves remain.
3. Put the kale in a bowl with 1-2 tablespoons of your chosen oil (amount will depend on how much kale you have) and any seasonings. Mix well so the leaves are coated evenly.
4. Spread the kale out on baking trays, making sure the leaves aren’t lying on top of each other.
5. Bake for 5-10 minutes or until they are crispy and golden.
6. Leave them to cool on the trays and then enjoy!

Five fantastic seasonings for kale chips

Not sure which seasonings will go best with your tasty veggie chips? Why not try:

2. Cumin – this fragrant spice is a key ingredient in a lot of Asian, North African, Mexican and Middle Eastern cooking. As well as its aromatic taste, cumin has numerous health benefits and contains vital nutrients such as iron, potassium and copper³.
3. Smoked paprika – for a more Spanish-inspired kick, consider shaking some smoked paprika over your kale. This spice is closely related to paprika that’s traditionally grown in Hungary, however it’s made from dried pimento peppers which have been smoked over an open flame⁴.
4. Chilli – if you want your kale chips to have a real kick to them, consider adding a little chilli. You could either use powder or shake in a few chilli flakes for a slightly milder piquant taste.
5. Garlic powder – as well as its obvious taste benefits, garlic  contributes to normal function of the immune system and maintanence of heart health. It’s also very low calorie, making it a win-win if you’re keen to create a moreish yet still healthy snack⁵.
6. Superfood powder – for kale chips with a little extra wow-factor, consider sprinkling some superfood powder on them before they go in the oven. Turmeric is a particularly great pick as its key ingredient, curcumin, is thought to be a natural anti-inflammatory and contributes to joint health⁶.

Storing kale chips

If you’ve not scoffed all your kale chips within minutes of them cooling down, you may want to save some to eat at a later date. The best way to keep them beautifully crunchy and fresh is to store them at room temperature in an airtight container. After other mouth-watering ways to eat nutrient-packed veggies? Head on over to The Health Hub to browse even more inspiring recipe ideas. Last updated: 30 April 2020 Sources 1 https://www.medicalnewstoday.com/articles/270435 2 https://minimalistbaker.com/how-to-make-kale-chips/ 3 https://www.bbcgoodfood.com/howto/guide/health-benefits-cumin 4 https://www.thekitchn.com/inside-the-spice-cabinet-smoked-paprika-83620 5 https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#section4 6 https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric