Let’s face it, raw kale is not anyones favourite thing to eat. However, when you dress it up and make it into a delicious snack as versatile as kale chips, you have a winner! Today I made some sweet chilli kale chips I’d love you to try, and here’s why:
Health benefits of kale
Kale is packed with health benefits, if I were to mention them all we’d be here all night! To make thinks simple let me run through a list that displayes all the goodness kale has to offer.
A single cup (~65g) of raw kale contains:
- 206% of the RDA of Vitamin A
- 684% of the RDA of Vitamin K
- 134% of the RDA of Vitamin C (more than a large orange)
- 9% of the RDA of Vitamin B6
- 26% of the RDA of Manganese
- 9% of the RDA of Calcium
- 10% of the RDA of Copper
- 9% of the RDA of Potassium
- 6% of the RDA of Magnesium
Impressive right? Let’s have a look at some of these a little closer!
Vitamin K: As you can see kale is super rich in vitamin K. In addition to helping blood to clot, this key nutrient protects bones. It’s required for bone formation and a consistent lack of this key nutrient has been linked to increased fracture risk and osteoporosis!
Also had to ability to reduce cholesterol, keeping your heart healthy! It increases cholesterol excretion and prevents it from being reabsorbed from the digestive tract into the bloodstream.
Kale is also good for your eye health! It is rich in an antioxidant called Lutein which is important in preserving eye health!
What’s more? Anaemic, pregnant women, diabetics and anyone who wants beautiful skin should be eating more Kale! I think that covers most of us right? We all have something to gain from this amazing superfood, sooo…. let’s eat more KALE!!
Can I use granulated sugar?
Due to the quick cooking time. Caster sugar is preferred in this recipe because it is lighter and will dissolve more easily onto the kale, granulated may not fully dissolve and you will be crushing in to small sugar crystals as you try to enjoy your snack.
It’s really important that your kale is 99.9999999% dry to allow it to crispen up nicely in the oven!
|Prep Time: 5 minutes||Cooking Time: 5-10 minutes||Total Time: 15 minutes|
Key words: Kale, snack, vegetable snack, healthy snack
- 100g Kale- (washed and thoroughly dried)
- 1 tsp Flavourless Oil e.g Sunflower
- Caster Sugar
- Dried Chilli flakes
- Preheat the oven to 250 degrees C/ 482 degrees F.
- Line a tray with baking paper, spread the kale on the tray.
- Sprinkle a good pinch of salt on the kale, as well as a pinch of sugar and chilli flakes.
- Measure a tsp of the oil, cover a portion of the tsp with your thumb to drizzle the oil with more control.
- Use your hands to gather and mix up the kale with the seasoning and spread in a single layer.
- Bake for 5 to 10 minutes until the kale has become crispy, there is a fine line between crispy and burned so be careful not to burn your kale.
- Once they’re done you can enjoy them straight away!