Baked Kale Chips

My Kale Chip Journey: A Busy Mom's Guide to Healthy Eating

As a working mom, time is my most precious commodity. Grocery shopping, meal prepping, and squeezing in a workout feel like a never-ending marathon. So, when I’m looking for a healthy and quick snack, I turn to my favorite recipe: baked kale chips. These aren't your average greasy, salty chips; they're crispy, flavorful, and surprisingly satisfying. Forget the processed snacks loaded with preservatives and empty calories. Baked kale chips are the ultimate guilt-free indulgence, packed with nutrients and ready in minutes.

The beauty of this recipe lies in its simplicity. It starts with a bunch of kale – the heartier the better – which I often snag on sale at the local farmer's market. I usually buy a large amount, as I try to keep our pantry stocked up for quick snacks and meals. After washing and drying it thoroughly (a salad spinner is a lifesaver here!), I tear the leaves into bite-sized pieces. A simple drizzle of olive oil, a sprinkle of salt, and maybe some garlic powder, and they're ready for the oven. Twenty minutes later, I have a crunchy, healthy treat that the whole family enjoys. Sometimes, I add a dash of red pepper flakes for a little extra kick.

What I love most about baked kale chips is their versatility. They're a perfect stand-alone snack, but they also make a great addition to salads, soups, or even as a topping for my favorite pasta dishes. I've experimented with different seasonings, too – everything from parmesan cheese and nutritional yeast to smoked paprika and cumin. The possibilities are endless!

One of the reasons I'm so passionate about this recipe is the ability to customize the taste and nutrients. The amount of oil and salt is entirely up to you. You can also add any spices or herbs you prefer. I have even experimented with adding pumpkin spice in the fall.

Beyond the ease and flexibility, the health benefits are a major draw. Kale is a nutritional powerhouse, brimming with vitamins, minerals, and antioxidants. This leafy green is a staple in my diet because of its affordability and nutrient richness. It’s a simple way to pack a lot of nutrients into a simple snack. And because they're baked, not fried, they're a much healthier alternative to potato chips or other processed snacks.

In the realm of quick and healthy snacks, baked kale chips are a game-changer. They’re not just nutritious; they're also surprisingly addictive. Their crispy texture and satisfying crunch make them a fantastic alternative to those less-than-healthy choices that tempt us all. It's a simple swap that makes a world of difference in my family’s health, and with minimum time and effort. So, the next time you're craving a snack, skip the chips and give baked kale chips a try. You won't regret it.

I find that incorporating this recipe into our weekly meal plan makes for a healthier, more balanced diet. It is so easy to incorporate and helps to get kids to eat more greens. My children help in the process and it is also a fantastic way to teach them the importance of healthy habits and eating well.

My kale chips have become more than just a snack; they're a symbol of my commitment to healthy living, a small but significant act of self-care in the midst of a busy life. I hope you can find the time to incorporate this amazing recipe into your daily routine, and that it helps you just as much as it has helped me.

Step-by-step

• Preheat an oven to 350 degrees F.
• With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces.
• Wash and thoroughly dry kale with a salad spinner.
• Drizzle kale with oil and sprinkle with salt, garlic and black pepper.
• Bake until the edges brown but are not burnt, 8-10 minutes.
• Fill your plate with seasonal or your favorite greens
• Top with tuna fish
• Top with grape tomatoes
• Serve with a side of sliced red peppers tossed in 1 T. balsamic vinegar (No need for dressing)
• In a medium separate skillet, cook chicken in 1 T olive oil on medium high heat until thoroughly cooked
• Season zucchini with sea salt
• Heat olive oil in large skillet add garlic and sauté for 2 minutes
• Add zucchini to the skillet and sauté for 2 minutes
• Add tomatoes and sauté until the skins are slightly blistered, about 2 minutes
• Add cooked chicken to vegetables and heat through. Toss with fresh parmesan
• Prepare chicken rub: Combine light brown sugar, dry mustard, garlic powder, kosher salt and white pepper
• Coat chicken breasts with dry rub up to 30 minutes before grilling – set aside
• Toss green beans with olive oil and parmesan – set aside
• Mix fresh spring greens, garden fresh tomatoes and garden fresh cucumber with 1 T of your favorite vinaigrette dressing – set aside
• Preheat grill to medium high. Oil the grill rack. Grill 4 chicken breasts for about 4-8 minutes per side
• While grilling chicken, put green beans in a preheated 350 degree oven and bake for 7 minutes
• In a medium bowl, mash together the avocados, lime juice and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.
• Lightly cover chicken with soy sauce. Mix together brown sugar, dressing and mustard. Pour over chicken and marinate while preparing vegetables.
• Heat 1 t sunflower or olive oil in a large skillet or wok on medium high heat and add onions and garlic until soft and slightly brown. Add carrots and Cajun seasoning and cook 15 minutes. Add peppers and continue cooking over medium heat while chicken is cooking.
• In a separate heated skillet, cook chicken and marinade and cook until chicken is cooked all the way through.
• Add cooked chicken and marinade to skillet with vegetables and cook another 3 minutes.
• Serve over ½ cup cooked brown rice or alone.
• Cook broccoli until tender in chicken broth.
• Add beans, broccoli and broth to food processor and blend until smooth.
• Pour into pan and heat.
• Top with cheese.
• In a food processor, pure the cilantro stems, garlic, oyster sauce, half of the lime juice and ½ teaspoon each salt and pepper. Transfer to a bowl, add the chicken and toss to coat. Cover and refrigerate for 3 hours or overnight.
• Position a rack in the upper third of the oven and preheat to 400 F. Place the chicken on a parchment-lined baking sheet and bake, turning once, until cooked through, 35-45 minutes.
• Meanwhile, in a medium saucepan, combine the rice, 2 ¾ cups water and ½ teaspoon salt over medium-low heat. Cover and cook until the rice is tender, about 20 minutes. Let sit, covered, for 10 minutes; fluff with fork.
• In a large bowl, combine the cucumbers, cilantro leaves and remaining lime juice; season with salt and pepper. Serve with the chicken and rice.
• Heat a large skillet on medium high heat and add butter. Add onion and cook to soften.
• Add peppers and zucchini and cook, stirring often, until vegetables are cooked as desired. Less than 10 minutes.
• In a small skillet heated over medium heat, add scrambled eggs and cook through, about 2 minutes.
• Mix veggies and eggs together on a plate. Enjoy!
• Butter an 11 x 17 baking dish. Place fish fillets in dish.
• Drizzle with melted butter or ghee.
• Sprinkle with seasoned salt, pepper and paprika.
• Cover and bake at 400 degrees for 15-20 minutes or until fish flakes easily.