The perfect kale chips recipe, and other things to do with kale

You know you need to get out more often when you whoop with excitement at receiving a bag of kale in your organic veggie box. Yes, this is what it has come to. But then I am a nutritionist, kale is supposed to excite me. The best thing about the kale that comes in a veggie box as opposed to in a bag from a supermarket is that the leaves are so thick and leafy. The supermarket stuff is always a bit limp. So I highly recommend trying to source your kale from a farmer’s market or an organic store. Kale is one of those lovely cruciferous dark green leafy vegetables that us nutritionists are always banging on about eating more of.  It’s packed full of nutrients and antioxidants which help to reduce the risk of cancer, lower cholesterol, reduce inflammation, improve digestive function and balance hormones. And it’s so delicious and versatile, you can can add it to almost anything. For example:

  • Add a couple of handfuls of kale to a wonderfully alkalising green juice of apple, celery, cucumber and lemon
  • Slice up the leaves and add to scrambled eggs or an omelette or frittata
  • Remove the stalks and steam the leaves for a few minutes, melt over some butter and squeeze of lemon juice at the end for a lovely side dish
  • Add to soups and stir-fries
  • Use it raw in salads, by massaging the leaves with olive oil first to wilt them slightly

My most favourite way to cook kale is to make them into kale chips. Because they feel naughty, but they are oh so good for you! There is a knack to getting these right and, after a few soggy batches, I now have perfected the method.

The perfect kale chips recipe

  1. Preheat the oven to 160°C/350°F
  2. Remove the tough stalks with a sharp knife, or I like to use a pair of scissors
  3. Cut the leaves into bite-size pieces
  4. Wash the leaves
  5. DRY the leaves REALLY WELL. Use kitchen paper or a salad spinner if you have one (I got one for Christmas and it’s my new favourite kitchen gadget)
  6. Place the leaves in a bowl, add about 1 tsp of olive oil and rub this gently into all the leaves so that they all glistening with oil
  7. Lay the leaves out in a single layer on a baking tray
  8. Bake in the middle of the oven for 12 minutes
  9. Check them after 12 minutes, remove any crispy ones on to a sheet of kitchen paper, and if any soggy ones remain, spread these out and pop them back in the oven for 3 minutes
  10. Keep doing this until they are all crispy
  11. Sprinkle with sea salt or Himalayan salt
  12. Let them cool and try not to demolish them in seconds 

There you have it. You’re welcome xoxo


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