We had never eaten kale as a family before our dietary rehabilitation started in June. When I was a kid, I remember a limp leaf of it underneath my steak and baked potato at Ponderosa. It might have showed up in a fancy restaurant salad I ate in Charleston (Chah-ul-stun), South Carolina. But I can’t remember ever buying it.
When I cut out dairy, I worried a bit about calcium intake for the family. Naturally, I steered toward kale, as it’s high in bioavailable calcium. I made it a lot in roasted mixed vegetables before I started roasting it on its own. The kids denied the poor green at first, but after seeing it so often on my plate, they started picking out the crispy leaves. Now, all five in our family enjoy roasted kale. Some of us also like it raw in a salad. However, nobody likes it soggy. For kale, repitition was the key to success.
Here’s a kid one liner: “Eat these toasted leaves! They’re full of calcium and vitamin K which really work together to make your bones strong…better even than milk because milk doesn’t have vitamin K!” Not to mention they’re rich in vitamin C, which you also need for great bones.
This is a vegetable I would try making as many times and in as many ways as it takes to get the family to eat it. It’s that nutrient dense.
Roasted Kale (Kale Chips)
1 bunch of kale
Garlic Powder, if desired
Onion Powder, if desired
1. Preheat oven to 375 degrees.
2. Line a large jelly roll baking sheet with parchment paper. Oil parchment paper with a light bit of olive oil. The parchment paper helps the kale to brown more evenly and makes clean-up a cinch.
3. Wash and dry kale as best you can.
4. Using scissors or a knife, cut the thick stem out of the middle of the leaves. Into a large bowl, cut the leaves into smaller pieces.
5. Add 1-2 tablespoonsful of oil, just enough to lightly coat the leaves. Not quite glistening. Sprinkle with salt, pepper, onion powder, and/or garlic powder. Don’t add too much. You can always add more when they are cooked. Toss to coat with oil and seasonings.
6. Spread out well on baking sheet.
7. Bake until lightly browned and crispy. Don’t overbrown. Depending on your oven, it may be 10 minutes or more or less.
Please enjoy!! Please eat more vegetables. They are so good for you. Have a super day (or night)!