Check out the latest episode of “Cooking with Jack and Max to Give Back” where we teach you the secret to super Crispy Kale Chips (these videos with the kids are getting more and more chaotic. I guess that’s what you get when you cook with kids live)! This 3-ingredient healthy snack or side dish doesn’t get much simpler, and it’s loaded with health benefits!
As a nutritionist, I recommend that you incorporate kale into your meals and snacks at least twice per week to boost the amount of nutrients in your diet. The health benefits of kale are off the charts. It’s in the brassica vegetable family along with broccoli, cauliflower, and cabbage, but kale is king when it comes to superfoods.
It’s a source of so many vitamins, minerals and antioxidants, such as beta-carotene and vitamin C (one cup of kale has more vitamin C than an entire orange!). Antioxidants protect our cells from oxidative damage, which is believed to be one of the leading causes of aging and many diseases, including cancer (1).
It contains sulforaphane, a chemical that may have cancer-fighting properties. It’s also a source of indole-3-carbinol, a chemical that boosts DNA repair in cells, and can prevent the growth of cancer cells (2).
Just when you think it couldn’t get any better. Unlike most vegetables, kale retains its health benefits when you lightly cook it, and one study showed that steaming kale actually releases MORE of its health benefits (1).
Of course you get all the health benefits when you eat it raw like in a salad or smoothie. A good tip for softening kale is to massage it with a couple teaspoons of extra virgin olive oil before tossing it into your salad. I also love to toss a few handfuls into a big pot of soup or chilli right at the end of cooking. The kale softens a bit from the heat, but retains most of its chewy texture.
One of my favourite ways to have kale is roasted in the oven! Want to know the secret to the crispiest kale chips? Make sure you heat your oven to 350F CONVECTION - the fan circulates the heat throughout the oven, and makes them super crispy without burning them.
I like to sprinkle nutritional yeast (I like Bob's Red Mill brand) on top when they’re done for extra flavour and health benefits. Nutritional yeast is an inactive form of yeast with a cheesy, nutty flavour. It's a complete protein, and a source of B vitamins and minerals. Enjoy!
Crispy Kale Chips
1 big bunch of kale (about 10 stalks or leaves)
2 tbsp extra virgin olive oil or avocado oil
Sea salt to taste
1-2 tbsp Nutritional Yeast (optional)
Preheat oven to 350 degrees F, convection (the convection fan this is the secret to the crispiest kale chips!)
Rip “chip-size” pieces off the kale stem, and wash well using a salad spinner (consider using the softer stems in a smoothie if you have a high-powered blender)
Transfer “chips” to a big bowl, and toss with 2 tbsp of oil, and sprinkle with salt.
Spread out evenly onto one or two baking sheets lined with parchment paper and cook in the oven for 10-15 minutes, or until edges just start to brown. Serve immediately.
Enjoy as a snack or side-dish!