Easy Roasted Kale Chips (GF/DF/V/Paleo/AIP)
Simple snacks. I am always looking for simple snacks to feed my family that are nutrient dense, fast to make and tasty. I can tell you, my kids are not huge fans of kale. But when I roast them and turn them into crunchy salty kale chips, it’s a completely different story. Roasting kale changes the flavor profile and totally reminds me of potato chips. Think I’m crazy? Try them! Plus they are super quick to make and you will feel so good getting your kids to eat their greens.
Did you know kale was first cultivated around 2000bc and was grove extensively in ancient Greece and Italy? It has actually changed very little since that time. Kale is one of the few vegetables that exceeds the nutritional value of wild greens.
Did you know kale has more nutritional value than spinach?
It is high in fiber, potassium, vitamin C, calcium, vitamin K, iron, beta carotine, chlorophyll upon others. Kale is especially high in an antioxidant called alpha-lipoic acid which has been shown to improve insulin sensitivity and reduce oxidative stress.
The Health Benefits of Kale:
- The high potassium in kale can help lower blood pressure, reduce the risk of cardiovascular disease and help prevent stroke.
- It’s high in glucosinolates which are cancer fighting and heart protectant.
- The chlorophyll can bind to carcinogens and help prevent cancer risk. Eating grilled meat? Did you know that charred meat on the grill is a carcinogen? Eating it with some cooked kale can mitigate that risk.
- Vitamin K is associated with bone health.
- Fiber can reduce constipation and help with overall digestion.
- Vitamin C helps absorb iron.
- Beta carotene improves skin, hair and eye health.
Please note: If you have kidney stones or are taking Coumadin/Warfarin or have a thyroid condition, you may need to limit your kale consumption. Please talk with your doctor.
My kids and I love our kale roasted and it is so simple to do!
Choose whatever variety of kale you like. I usually get dinosaur kale (which has flat leaves) or purple kale but any kind will do. This is purple care.
Once you have your kale, just wash and slice it. Toss it in some olive oil or avocado oil. Sprinkle with coarse salt, and roast for about 20 minutes, flipping half way through.
Usually this simple snack never makes it onto the plate because we eat it hot right out of the pan!!
I can honestly say I have no idea if they store well because we never have leftovers. That is how delicious they are!
The Best Way to Choose, Store and Prepare Kale:
- Choose kale with red or purple leaves if you are looking for higher antioxidant value (I used purple kale for this recipe.)
- Store kale in the crisper of your refrigerator and use it within a few days.
Easy Roasted Kale Chips
- 1 bunch kale I used purple kale, but any kind will do
- 2 tbs extra virgin olive oil
- 1 sprinkle course sea salt
- Preheat oven to 375 degrees.
- Wash and slice your kale, cutting off thick stems.
- Toss in oil and spread in a single layer on a parchment lined baking sheet. Sprinkle with desired amount of salt.
- Roast in the oven for 10 minutes, then flip and turn pan and roast about 10 minutes more or until kale starts to become krispy and edges are brown.
What are the health benefits of kale? https://www.medicalnewstoday.com/articles/270435.php
The Mayo Clinic: The many types and health benefits of kale
Robinson, Jo. Eating on the Wild Side. 2013.