So you want to make kale chips?

Kale. Kale. Kale. It is a leafy green that is all the rage these days in the nutrition department, and with very good reason.

Kale is a member of the cruciferous vegetable family, which also includes broccoli, brussels sprouts, arugula, collard greens, and more. Kale is easy to grow and generally inexpensive. It is a nutrition powerhouse, and very well could be the most dynamic healing food out there. According to the Food and Drug Administration, just one cup of raw kale…

• contains just 33 calories

• provides 134% of your daily vitamin C needs

• provides 684% of your daily vitamin K needs

• provides 204% of vitamin A

• is an excellent source of calcium and iron

For a more comprehensive education about kale, including benefits for adults and children, see one of my favorite health websites, www.draxe.com.

How can you eat kale? Some of the ways I frequently incorporate kale into my meals:

• Add it to your smoothies

• Use it as the greens in your salad (chop the kale).

• Sautee with a bit of lemon juice.

• Use it in your soups.

• Make kale chips *MY FAVORITE

KALE CHIPS

What is a crunchy snack that you never, ever feel guilty after eating? Well, I guess it's obvious- kale chips. If you are like me, you have gone through batches of unsuccessful kale chips- burnt, soggy, tasteless. You want to find a nice balance between chewiness and crispness.

Kale chips can be as plan or as dressed up as you want them to be. See below for my Kale Chip go-to-recipe, special tips for making your kale chips come out "just right", and other ways to make your snack have added flavor.

RECIPE:

Yields 2-4 servings.

1 bunch of kale

1 tablespoon oil (extra virgin olive, or melted coconut).

1/2 tea spoon fine grain sea salt of pink Himalayan sea salt.

That's it!

TIPS:

1. Remove the stems and tear leaves into large pieces.

2. Wash well. Dry thoroughly. If the leaves are not dry, the water will have a "steam" effect on the plant and will make it soggy.

3. Massage the leaves with a little bit of oil. I like coconut oil and/or extra virgin olive oil. It depends on what you want to taste that day, and with whom you are sharing. I use about 1/2 tablespoon per baking sheet. One of my favorite kale chip tips I learned: massage the oil into every nook and cranny of the leaves. This ensures they are cooked evenly. It works.

4. Spread the kale evenly on a baking sheet. Make sure the kale is spread into a single layer.

5. Cook on low-heat over a longer period of time. I bake at 300F, for 12 minutes on one side, and 12 minutes on the other side. Remember- not all ovens are created equal. Are you a first time kale chip cooker? Then check your kale as it's cooking.

DRESS UP YOUR KALE CHIPS:

For additional flavor, consider adding the following to the recipe above:

2 teaspoons garlic powder

1 teaspoon onion powder / 2 teaspoons dry minced onion

1/4 teaspoon cayenne pepper

Lemon zest

The above measurements to "dress up" your kale chips can vary depending on your personal taste. Feel free to subtract or add ingredients. Play around a bit.

ENJOY YOUR KALE!

With self-care passion,

Lindsay

PS: Did you know there is a National Kale Day? Nor did I. Mark your calendars for October 7, 2015.

#kalechips #Healthsnacks