Friday 13 November 2015


Crispy Kale Chips

Makes 2 trays or 2 bowls

Duration & Bake Time: 15 minutes


1. 1 packet kale (250g) washed, rinsed and pat dried
2. 1 TBS olive oil
3. Salt to taste


1. Pre-heat oven to 180 degree C (350 degree F).
2. In a mixing bowl, add kale, 1 TBS olive oil, massage and mix well.
3. Bake in oven for 7-8 minutes (top tray 7 minutes, second lower tray 8 minutes). Keep an eye and watch it, to make sure that it doesn't burn, as kale burns easily. You may also want to stir it once in between this baking time for even baking.
4. Remove, sprinkle with a little bit of salt and serve :-)

Nutritional Value:

Kale is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, (2) much-needed micronutrients (in which the average U.S. adult is currently deficient), and (3) cancer-preventive nutrients called glucosinolates.

Antioxidant and Anti-inflammatory Nutrients

Kale's antioxidants are both traditional as well as recently discovered. In addition to conventional antioxidants like vitamin C, beta-carotene, and manganese, kale also provides us with at least 45 different recently discovered flavonoids, including kaempferol and quercetin. Many of the flavonoids in kale are also now known to function not only as antioxidants, but also as anti-inflammatory compounds.

Fiber and Anti-Inflammatory Omega-3 Fatty Acids

Fiber and omega-3s are two macronutrients largely deficient in the U.S. diet and provided by kale in impressive amounts. It only takes 200 calories' worth of kale to provide 14 grams of fiber — substantially more than the average U.S. adult gets in an entire day after a diet of 2,000 calories. And while kale is not as concentrated in omega-3s as some of the other cruciferous vegetables—and certainly not in the same category as walnuts or salmon—it still provides us with a significant amount of alpha-linolenic acid (ALA), the basic building block for all omega-3 fats. From less than 100 calories' worth of kale, we can get over 350 milligrams.

Kale and its Cancer-Preventing Phytonutrients

Kale's special mix of cancer-preventing glucosinolates has been the hottest area of research on this cruciferous vegetable. Kale is an especially rich source of glucosinolates, and once kale is eaten and digested, these glucosinolates can be converted by the body into cancer preventive compounds. Some of this conversion process can also take place in the food itself, prior to consumption.

Also worth noting in kale's nutritional profile is its vitamin K content. Kale contains nearly twice the amount of vitamin K as most of its fellow cruciferous vegetables.

In addition to the above-cited nutrients, according to our Food Rating System, kale is an excellent source of vitamin A (in the form of carotenoids), vitamin C, vitamin K, copper, and manganese. It is a very good source of vitamin B6, dietary fiber, calcium, potassium, vitamin E, vitamin B2, iron, magnesium, vitamin B1, omega-3 fatty acids phosphorus, protein, folate, and niacin.

Extra virgin olive oil is a particularly valuable of antioxidant and anti-inflammatory phytonutrients. Among these phytonutrients are many standout polyphenols. These polyphenols include tyrosols (oleuropein, tyrosol, hydroxytyrosol), flavones (apigenin, luteolin), secoiridoids (oleocanthal), anthocyanidins (cyanidins, peonidins), hydroxycinnamic acids (caffeic, cinnamic, ferulic, and coumaric acids), flavonols (quercetin, kaempferol), lignans (pinoresinol), and hydroxybenzoic acids (vanillic and syringic acids). Olive oil is a unique plant oil in terms of its fat composition, containing about three-fourths of its fat in the form of oleic acid (a monounsaturated, omega-9 fat). It is a good source of vitamin E and also provides valuable amounts of the antioxidant beta-caroteneas well as squalene, a much less common antioxidant that also plays a special role in skin health.

Additional Information:

It is the season for kale, and it is readily available in the Danish supermarkets. I bought mine from Netto Supermarket, and it costs 18 DKK per 250g pack. Kale is very nutritious. Besides eating them as raw salad and stir-frying them, I am thinking of what other ways it can be consumed. I am so happy I found this recipe. It tasted a little like roasted seaweed snack, very delicious. It serves as a very delicious and healthy snack, compared to store-bought potato chips :-) Try it. Enjoy :-)

We serve this as the vegetable for dinner too :-)

Roasting kale as chips does not take away its nutrients, although the amount is less than if you consume it raw. You only lose the water content :-)

You can buy from Netto Supermarket, pre-cut and pre-rinsed for 18 DKK per pack of 250g. Very easy and convenient :-) If you buy this packet, you don't have to use any salad spinner to spin dry. 

Here are the ingredients.

Pat dry kale with a fresh clean kitchen towel.

Add 1 TBS olive oil.

Massage and mix well.

Sprinkle just a little bit of salt and mix well.

Bake for 7-8 minutes at 180 degree celsius (350 degree F). Top tray 7 minutes, second tray 8 minutes. Keep an eye and watch it, to make sure that it doesn't burn, as kale burns easily.

Now it's done :-)

Transfer to a serving tray. Serve immediately. Enjoy :-)

16 January 2021

Oops... see how messy I am off camera...

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