Kale chips, a healthy, crunchy alternative

Becky<henner@msu.edu> Henne, Michigan State University Extension -

Farmers markets, grocery stores or gardens can all provide this nutrition powerhouse.

Michigan farmers markets are opening along with the Michigan Fresh season. Kale, a member of the cabbage family, is one of those dark leafy greens you may encounter at a farmers market starting in June or at many grocery stores year around. You can grow kale in home gardens as well. This nutrition powerhouse offers many health benefits. With only 36 calories/cup, kale is full of vitamins A, C and K, all excellent sources of antioxidants. Kale is also full of fiber.

There are three recommended varieties: curly, ornamental or dinosaur. Leaves can vary from deep red to dark green. When selecting kale, look for deeply colored, firm leaves with healthy stems. The smaller leaves tend to be more tender and milder in flavor. After purchasing or harvesting, store the unwashed kale in an airtight plastic bag in the crisper drawer in your refrigerator. It can be stored there for up to five days. When you are ready to use the kale wash it several times as kale tends to be gritty.

Kale can be eaten raw or steamed to increase tenderness, but there are many other ways to enjoy kale as well. To read additional information about kale or other Michigan fruits and vegetables visit the Michigan State University Extension Michigan Fresh website. This website also offers a cooking demonstration video highlighting kale.

Recipes for many fresh fruits and vegetables, like kale, can be found in the online USDA Recipe Finder. Simply visiting this site and entering kale in the ingredient search generated several recipes including this simple kale chip recipe. The USDA Recipe Finder will also generate a shopping list if one is needed from a recipe.

Enjoy this very nutritious Kale Chip!

Yield: 6 Servings

Ingredients:

  • 1 bunch kale (or chard, spinach, or collards)
  • 1 1⁄2 tablespoon olive oil

Instructions

  1. Line a cookie sheet with parchment paper (optional).
  2. Wash and dry kale. With a knife or kitchen scissors, carefully remove the leaves from the thick stems. Tear into bite-size pieces.
  3. Place kale pieces on cookie sheet.
  4. Drizzle olive oil over kale and then sprinkle with seasonings of choice.
  5. Bake 10 to 15 minutes or until kale is crisp and edges are brown but not burned.

Cost

  • Per recipe: $0.77
  • Per serving: $0.13

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).

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