Kale Chips

You will need:
3 to 4 Cloves of Garlic
A bunch of Kale
Coconut oil
Himalayan salt
Baking paper
A large flat tray
A pair of scissors

You might be wondering, what is kale? Kale is a form of cabbage (Brassica oleracea Acephala Group), and can have green or purple leaves. It is extremely good for you. A couple of years ago my sister had to complete an assignment for her Nutritional Medicine degree, and she had to use Kale as her main ingredient. We didn’t even know what kale was. We’d never heard of it before then.

Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat.


-Preheat the oven to 180Β°
-Line baking tray with the baking paper.
-Finally dice the garlic until it is quite small.
-Give the kale a good rinse and shake, then cut the leaves away from the stem using the scissors.


-Use the scissors to cut the leaves into chip-sized pieces.
-Place in a large bowl as if you’re going to make a tossed salad.
-Pour coconut oil onto the kale, add the garlic, crack some salt and toss with your hands until the leaves are covered with oil, garlic and salt.


-Place the leaves onto the tray, making sure they do not overlap.


-Place tray in the oven until the leaves turn from green to a crispy brown.


-Remove from oven and enjoy!


NOTE: These can be “spiced up” in a number of different ways. Try seasoning with turmeric or paprika.

-Yuesheng Zhang & Eileen C. Callaway (May 2002). “High cellular accumulation of sulphoraphane, a dietary anticarcinogen, is followed by rapid transporter-mediated export as a glutathione conjugate”. The Biochemical journal 364 (Pt 1): 301–307. PMC 1222573. PMID 11988104.

-“Broccoli chemical’s cancer check”. BBC News. 7 February 2006. Retrieved 5 September 2010

-Talwinder Singh Kahlon, Mei-Chen M. Chiu, Mary H. Chapman (2008). “Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage”. Nutrition Research 28: 351–357.


2 thoughts on “Kale Chips

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