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Healthy living snacks: Kale chips

Kale chips
Kale chips
Mary Thomas

Kale chips are a perfect snack solution for salt and crunch cravings.

• One bunch organic green or purple kale (not prepackaged baby kale)
• 1 Tablespoon organic olive oil
• 1 teaspoon salt and/or other spices (pepper, cayenne, garlic salt, onion salt)

Preheat oven to 250 degrees. Thoroughly wash and dry the kale, remove the center stem and tear leaves into two inch pieces. Place the olive oil in a large dish and add salt and/or other spices to the oil. Place kale pieces into the oil mixture and gently toss until kale is fully coated. Spread kale on a large parchment lined cookie sheet. Bake for approximately 20-30 minutes, turning kale half way through. Once crispy (note: kale will shrink and darken), remove from oven, cool, and enjoy.

Leftovers can be stored in an airtight container for up to two days. If kale chips become soggy, they can be re-crisped by heating in a 250 degree oven for a 2-3 minutes.

Kale is of the cruciferous family and is one of the healthiest vegetables around. It is low in calories, and loaded with vitamins K, A, C, and fiber. Other ways to enjoy kale:
• Add kale when juicing other vegetables
• Add kale to a stir-fry
• Add chopped kale to a salad
• Add kale as an ingredient to an omelet

Important! The Environmental Working Group (EWG) recently added Kale to their “Dirty Dozen” list (a list of the most harmful conventional fruits and vegetables due to pesticides). Therefore, it is important to purchase organic kale. Fortunately, organic kale is not very expensive and can be purchased for around $2.49 per bunch at local Whole Foods Markets and Twin Cities’ co-ops. The price may be even less expensive at Twin Cities’ Farmers’ Markets.


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