Kale: a healthy snack

Kale is an often overshadowed member of the cabbage family.  This tasty green has finally begun to rise in popularity however, because of its abundance of vitamins and minerals.

According to the USDA, one cup of kale has 206 percent daily value (PDV) of Vitamin A, 134 PDV of Vitamin C and 684 PDV of Vitamin K.   A good source of fiber, kale is also rich in minerals such as copper, calcium, iron and potassium.

One way of incorporating more of this nutritious vegetable into your diet is by baking a simple batch of kale chips.

Kale chip recipe:
1 bunch of kale
2 tablespoons of olive oil
sea salt to taste

1. Preheat oven to 300 degrees.
2. Wash the kale and dry off.
3. Pull the leaves away from the stalk, tearing them into one and a half-inch pieces.
4. Put the leaves in a large bowl and coat the pieces evenly with olive oil.
5. Spread the pieces out on a cookie sheet, avoid overlapping and bunching.
6. Sprinkle kale with salt.
7. Place the cookie sheet in the oven on the center rack.
8. Cook for 18 to 20 minutes, turning the pieces halfway through.

Avoid overcooking because the kale chips will burn quickly and become bitter.

Kale chips make a wholesome snack with their light and crispy crunch.  Feel free to add any spices or toppings that you like — crushed red pepper, parmesan cheese, garlic.

You can even add some cashew butter spread prior to baking to bring out kale’s unique flavor.

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Kale: a healthy snack