Crispy kale chips and an easy kale salad

I love kale. I am not a big fan of salads and leafy veg, generally but kale I do like and enjoy.

Kale’s one of those veggies that actually lives up to the hype. It’s crammed with vitamins and minerals your body loves – loads of vitamin K for healthy blood and bones, vitamin C for your immune system, and vitamin A for skin and eyesight. It’s also a good source of folate, calcium and iron, which are handy if you don’t eat much meat. On top of that, kale’s rich in antioxidants and plant compounds that help protect your cells from everyday damage.

Because it’s high in fibre, it’s great for your digestion and helps you feel full without many calories, so it’s handy if you’re watching your weight. The dark green leaves are especially dense in nutrients compared to lighter salad greens, so a little goes a long way. Plus, kale’s really versatile – you can chuck it into soups, smoothies, stir-fries or roast it into crunchy chips. Eating a mix of greens is always best, but adding some kale regularly is a simple way to boost your overall diet. In short, it’s cheap, filling, and packed with stuff your body will thank you for – not bad for a humble leafy green you can grow in your own garden.

Here are two ways we enjoy eating kale, that are easy to make and delicious. 

Crispy kale chips

• 1 bunch of kale (curly or lacinato works well)
• 1–2 tablespoons olive oil (or avocado oil)
• ½ teaspoon salt (adjust to taste)
• Optional seasonings: garlic powder, smoked paprika, chili flakes, nutritional yeast, parmesan

Instructions

1. Preheat oven to 150–160°C (300–325°F). A lower temp helps avoid burning.
2. Wash and dry kale thoroughly (moisture = soggy chips). Strip leaves from stems and tear into bite-sized pieces.
3. Massage with oil – drizzle the oil over kale, then gently massage until evenly coated.
4. Season with salt and any extra flavors you like.
5. Spread on a baking sheet lined with parchment paper. Make sure pieces don’t overlap.
6. Bake 12–18 minutes, checking around 10 minutes. They should be crisp but not brown.
7. Cool on the tray (they crisp up more as they cool).

Flavor Ideas you can add to liven your kale up

• Cheesy: sprinkle nutritional yeast or parmesan before baking.
• Spicy: add chili flakes or cayenne.
• Smoky: try smoked paprika or chipotle powder.
• Sweet & salty: drizzle a touch of maple syrup + sea salt.

If you want to, you can make these in an air fryer. Simply follow the instructions as for the oven, but then when you are ready to bake them arrange in a single layer in the basket. Cook at about 170 °C (340 °F) for 4–6 minutes, shaking halfway, until crisp.

Kale salad

Wash wash your kale thoroughly, make sure it’s dry and remove any tough stalks.

Then, measuring with your heart, add olive oil, fresh lemon juice and good salt, and massage it in, literally, with your hands. This macerates the kale, breaks down some of the cellulose and makes it easier to eat. It also dresses it.

You can eat this as a side salad, but it’s also delicious with roasted chickpeas, or toasted pine nuts and you can add a blue cheese or feta, or humous, for protien if you want. It keeps for about 24 hours in a sealed container in the fridge.