Kale is one of the healthiest foods around. It's full of vitamins A, C and K, and it is a great source of manganese, calcium and iron. It also has no cholesterol and offers a nice serving of fiber and protein.
The problem is kale is much tougher than other leafy greens, like swiss chard, collard greens and spinach. Hence, it isn't as versatile for cooking. It doesn't work as well in salads or sauces, for example, as spinach or swiss chard.
That's probably also why most recipes for kale are for soups or stir fries. This recipe breaks that mold. The kale comes out of the oven crispy and salty, giving it an almost fried-like texture. The result is a great way to get kids (and grown-ups alike) to eat this uber-nutritious vegetable.
Now, this recipe does have quite a bit of fat as a percentage of overall calories -- far more than a typical healthy recipe. Still, most of that fat is monounsaturated and polyunsaturated, and it has no -- nada, zilch -- cholesterol. Plus, this kale recipe is so rich in vitamins, it's hard to argue that it isn't healthy. Check the nutritional data for yourself, and you decide if it's worth it.
Because this kale recipe has only three ingredients, you want to make sure the ingredients you use are of the highest quality. Try to use a good-quality sea salt, such as Maldon or Cyprus Flake Sea Salt, both of which are available from Saltworks or Faerie's Finest.
Of course, any firm leafy green works fine in this recipe. Collard greens or swiss chard could easily be substituted for the kale.
Roasted Kale with Sea Salt
- 4 cups firmly-packed kale
- 1 Tbsp. extra virgin olive oil
- 1 tsp. good-quality sea salt, such as Maldon or Cyprus Flake
Preheat oven to 375 degrees F. Wash and trim the kale: Peel off the tough stems by folding the kale leaves in half like a book and stripping the stems off. Toss with extra virgin olive oil. Roast for five minutes. Turn kale over. Roast another 7 to 10 minutes until kale turns brown and becomes paper thin and brittle. Remove from oven and sprinkle with sea salt. Serve immediately.
Makes 2 servings.
Per serving: 186 calories, 14 g fat (2 g saturated fat), 0 mg cholesterol, 13 g carbohydrate, 3 g fiber, 4 g protein, 412% vitamin A, 268% vitamin C, 18% calcium, 13% iron
For more unique recipes using kale, see also:
Stephanie Gallagher - Stephanie Gallagher is a veteran journalist and author. In addition to writing for Suite 101, she is the Cooking for Kids columnist for ...
