Crispy Kale Chips Recipe

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Our family loves kale chips, including my daughter. And not only are the delicious, they are very nutritious.

Kale is the cruciferous, or brassica family, along with other powerhouse foods like broccoli, brussels sprouts, and cabbage. 

Kale Nutrition

Kale (particularly lacinato kale, also known as dinosaur kale, Tuscan kale, Italian kale) is rich sulfur-contain glucosinolate compounds, such as glucoraphanin, the precursor of sulforaphane. Sulforaphane is a glutathione-inducer, which means it helps the body create more glutathione. Glutathione is our “master antioxidant.” 

Glutathione helps reduce inflammation, oxidative stress, and is an important detoxifier. Glutathione is low in autism and down syndrome, and research on sulforaphane for children with autism showed substantial improvements in their social interaction and verbal communication, along with decreases in repetitive, ritualistic behaviors.”1

And kale is great for all kids, not just those with special needs. 

Kale is rich in vitamins A, C, K, and calcium, and contains beneficial B vitamins and magnesium – Important nutrients for growth and development. 

Kale is one of our favorite vegetables in our household. We like many ways including sauteed baby kale, kale salad, and our favorite is kale chips.

And kids love eating and making them. Here is my daughter making her own batch of kale chips.

Chips should be green and crispy, not browned. When they are browned, they are burnt… and they taste it… yuck. And the secret to the perfect kale chip is a lower temperature, slower bake. When you get it right, they will be bright green and crunchy. Check out our daughter, demonstrating the crunch.

You can also use other greens such as arugula, dandelion greens, or mustard greens. Use lacinato kale for lower oxalate kale chips. Arugula, mustard greens, and turnip greens are also low oxalate.  Depending on the serving size, these kale chips are a low or medium oxalate food, which have a place in most low oxalate diets.

Kale Chips Recipe

GFCF/SCD/GAPS/Paleo/Low Oxalate/Low FODMAPs/Body Ecology Diet/Keto, Egg-Free, Nut-Free

Avoid the optional herbs and spices, unless compliant with your diet.

Ingredients

  • Bunch of Kale
  • Olive oil
  • Unrefined salt
  • Herbs and spices, optional (smoked paprika, cayenne, rosemary or any)

Directions

Rinse kale leaves and dry. Remove stem of kale. Rub with olive oil. Season with salt and any other herbs you’d like.

Heat oven to 325 degrees. Place stalks directly on oven rack and cook for 10-15 minutes. Watch closely so they don’t burn. Chips should be green and crispy.

4 servings
20 minutes

Julie Matthews is a Certified Nutrition Consultant who received her master’s degree in medical nutrition with distinction from Arizona State University. She is also a published nutrition researcher and has specialized in complex neurological conditions, particularly autism spectrum disorders and ADHD for over 20 years. Julie is the award winning author of Nourishing Hope for Autism, co-author of a study proving the efficacy of nutrition and dietary intervention for autism published in the peer-reviewed journal, Nutrients, and also the founder of BioIndividualNutrition.com. Download her free guide, 12 Nutrition Steps to Better Health, Learning, and Behavior.

References for this article:

  1. Manikam, Ramasamy, and Jay A. Perman. “Pediatric feeding disorders.” Journal of clinical gastroenterology 30, no. 1 (2000): 34-46.
  2. Mayes, Susan Dickerson, and Hana Zickgraf. “Atypical eating behaviors in children and adolescents with autism, ADHD, other disorders, and typical development.” Research in Autism Spectrum Disorders 64 (2019): 76-83.
  3. Levine, A. S., J. E. Morley, B. A. Gosnell, C. J. Billington, and T. J. Bartness. “Opioids and consummatory behavior.” Brain research bulletin 14, no. 6 (1985): 663-672.
  4. Masic, Una, and Martin R. Yeomans. “Does monosodium glutamate interact with macronutrient composition to influence subsequent appetite?.” Physiology & behavior 116 (2013): 23-29.
  5. Goto, Tomoko, Michio Komai, Hitoshi Suzuki, and Yuji Furukawa. “Long-term zinc deficiency decreases taste sensitivity in rats.” The Journal of nutrition 131, no. 2 (2001): 305-310.
  6. DeJesus, J. M., Gelman, S. A., Herold, I., & Lumeng, J. C. (2019). Children eat more food when they prepare it themselves. Appetite, 133, 305-312.
  7. Heim, S., Stang, J., & Ireland, M. (2009). A garden pilot project enhances fruit and vegetable consumption among children. Journal of the American Dietetic Association, 109(7), 1220-1226.
  8. Ghanizadeh, A. “Parents reported oral sensory sensitivity processing and food preference in ADHD.” Journal of Psychiatric and Mental Health Nursing 20, no. 5 (2013): 426-432.

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