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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

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Make your own Kale Chips

Updated: Oct 28, 2023

Serves (makes a batch) V, VG, DF, GF


Make your own Kale chips
Kale Chips

Kale is the suddenly popular new cruciferous vegetable on the block. It's related to some of the healthiest foods on the planet: broccoli, cabbage, brussels sprouts and cauliflower.


Collectively, these vegetables are known as 'the cruciferous family' and they have a range of well researched and pretty specific health benefits (more on that below).


Despite their abundant health benefits, if you have a sluggish thyroid (or hashimoto’s) be mindful with cruciferous vegetables. You should always cook them first, and not have too much too often. But continue to enjoy them, as they're too healthy to miss out on.

Kale and its cruciferous family are some of the healthiest veggies out there.

Like other dark leafy green vegetables, kale is rich in fibre, minerals and antioxidants.

It’s an extremely cleansing food and fantastic for supporting a healthy liver and detoxification processes in both the liver and the bowel.


Kale is a wonderful source of B vitamins which we all need for healthy energy production, nervous system activity and cell division.

This super ingredient is also rich in Vitamins A, C & K which together build healthy skin, support immune function, eye health and healthy blood clotting.

And here’s an eye opener: per 100gm, kale has two times more calcium than milk! You probably won’t eat 100gm of kale at a time, although made into kale chips, you just might!

Well-made kale chips are just as easy to munch on as their much unhealthier counterparts - store bought potato chips.

And they are SO easy to make!

Here are the basics for making a good bunch of kale chips, along with a few nice flavour options too…


Fresh Kale
Fresh Kale

WHAT YOU NEED:

  • 1 bunch of kale

  • 1-2 TBS Olive oil

  • 1 TSP seasalt

  • (plus optional seasonings if you like. See ideas below)

WHAT TO DO:

  1. Pre-heat your fan forced oven to 170°C.

  2. Line 2 large baking trays with baking paper.

  3. Soak the kale in some salted water. Use about 1 tsp salt. You’ll rinse most of this off, but it helps draw out any bugs that might be in the leaves and will also start to soften the kale.

  4. Pull the leaves off the stems. Start at the base of the stem and ‘strip the leaf’ by running your enclosed palm up the stem, taking the leaf with you.

  5. Give each leaf a rinse and a really good squeeze to get all the extra moisture out. The squeezing massages the leaves and also helps softening.

  6. Tear the leaves into small bite size pieces.

  7. Add these to a bowl with the oil and the salt. Mix well, using your hands, so you get to all the leaves.

  8. Now add any additional flavourings you might like. Here are some ideas. Be creative and make up your own. 2 TSP cumin + 2 TSP cinnamon 1 TBS smoky paprika 1 TBS cumin + a sprinkle of chilli flakes 1 TBS lime juice + a sprinkle of chilli flakes 1 TBS nutritional yeast

  9. Spread the leaves over your two baking trays. It’s important to leave space between the leaves as they need hot air circulating between them while cooking to make them crisp (see pic).

  10. Bake for about 15 mins. Set your alarm. Check on them. They should be lightly browning at edges. If not, cook another few minutes. Watch them like a hawk! They can go from crisp to burned in a flash!

  11. When done, remove from oven. Leave to cool completely then munch away!

You can store your kale chips in an airtight container for 3 or 4 days. Ours tend to disappear pretty soon after we make them, so you might not need to store them at all!

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