• Melissa Genee, RD

Crispy Kale Chips


Photo by Melissa Genee - FLIP team

One of my favourite things about summer is watching my garden come to life. And right now, the kale is bursting with life! Kale is incredibly easy to grow, sprouts early and continues to thrive throughout the summer and fall. For tips on starting a garden with your little ones, check out our previous blog post: Gardening with your Child. If you don’t grow kale, it can be readily found at local farmer’s markets and grocery stores. Kale is high in vitamin A (important for eye health), vitamin K (important for blood clotting and healthy bones), vitamin C (important for your immune system and wound healing) and is also a good source of calcium and fibre! What more could you ask out of a leafy green?

Admittedly, children and kale don’t always go together like peas in a pod. Thankfully, one of my favourite ways to use kale is also kid friendly. Kale chips are crispy, crunchy and an easy snack on a summer day. Keep them plain by adding minimal seasoning or spice it up with paprika, garlic or even a touch parmesan. And even better, your kids will love helping you in the kitchen.

After many unsuccessful attempts to make kale chips (it IS possible to have a simultaneously burnt and soggy chip), I believe I have mastered the kale chip. For the perfect kale chips, follow the tips below:

DRY KALE - after washing the kale, it is very important that the kale is free from any moisture. Any remaining water left on the kale will result in the kale steaming, which means soggy chips.

MASSAGE WITH OIL - massaging the kale with oil is a very important step for the perfect chips. The oil should form a light coating but not drench the kale.

DON’T OVERCROWD - place the kale chips in a single layer on your baking sheet. If kale is placed too closely together, it will steam and go soggy.

COOK LOW AND SLOW - for the perfectly crisped kale chips, bake at a lower temperature. Using my oven, 275 °F for 20-22 minutes makes evenly crisped and perfectly crunchy kale chips.

Click here for other easy kale recipes your kids will love!

Crispy Kale Chips

A crunchy, tasty and nutritious snack for children and parents alike!

Prep Time: 10 minutes

Bake Time: 25 minutes

Total Time: 35 minutes

Serves: 4

Ingredients:

  • 1 bunch of kale

  • 1 tbsp oil (ex: olive, canola, coconut, sunflower, avocado)

  • ½ tbsp lemon juice

  • Salt and pepper to taste

  • Optional seasonings such as paprika, chili powder, cayenne powder, garlic powder, onion powder, curry powder, italian seasoning, parmesan or sesame seeds.

Tools Required:

  • Big mixing bowl

  • Baking sheets

  • Parchment paper

Directions:

  1. Preheat your oven to 275 °F.

  2. Have your child wash and dry the kale. Tear the kale into large pieces while removing the main stalk. Watch this tutorial on how to remove the kale stalk quickly and easily.

  3. Add the dry kale pieces to a large mixing bowl. Add the oil and massage thoroughly.

  4. Mix in the remaining lemon juice, salt and pepper (along with any other seasonings you’d like).

  5. Line two baking sheets with parchment paper and spread the kale in a single layer.

  6. Bake for 10 minutes, rotate the trays and continue cooking for another 10-12 minutes, until the chips are evenly crispy.

  7. Remove from the oven and allow to cool for a couple minutes.

  8. Serve and enjoy!

This recipe was adapted from Super Healthy Kids: Kale Chips.

Show us your kale chips by tagging us on Instagram (@FLIPProgram) using the hashtag #FLIPrecipes

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