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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Kale Chips

Eat Your Greens!

Can you remember the last time you had collard greens, turnip greens, mustard greens or kale? Have you ever had collard greens, turnip greens, mustard greens or kale? Toddlers, teenagers and maybe even you, may turn up their nose in disgust! Yet many have never even given them a chance, not to mention a second chance. Greens are naturally a good source of iron, calcium, potassium, magnesium, vitamins K, C, and E and other B vitamins. They also provide a variety of phytonutrients, which protect our cells from damage and our eyes from age-related problems. The nutritional benefits of eating greens far outweigh the risk of getting a few nasty looks.

"But I don't know how to fix them" you say. Don't worry. They are a cinch. Just wash the greens (about a pound and a half) and dry the leaves. Break off the stems and tear the leaves into pieces. Then sauté some chopped onions and garlic in a Tablespoon of olive or canola oil. Add a cup of water or chicken broth to the onion/garlic mixture and then add the greens. Cover and simmer for about 5 minutes. They'll shrink down a lot! Add salt and pepper if desired, and I like to add just a sprinkle of lemon juice. Simple and quick!!

But my best kept secret for getting kids (and adults) to eat greens is turning them into chips! Trust me; they'll love them! Follow this easy recipe and let me know if you love them as much as I do!

Kale Chips (Printable PDF)

1 large bunch fresh kale

¼ cup olive oil

Optional seasonings: Salt and pepper, garlic powder, red pepper flakes


Preheat oven to 350°F. Rinse kale and pat dry with a paper towel. Remove the stalks from the kale and discard. Tear the leaves into slightly larger than chip-size pieces (they will shrink).

Place the kale into a bowl and drizzle with olive oil. Add the seasonings and toss to coat evenly. Arrange the leaves on an aluminum foil lined baking sheet and place in oven for 10 to 15 minutes or until crisp. Remove immediately from baking sheet and place on paper towels to absorb excess oil. Let them cool slightly and serve.

Yield: 3-4 cups of chips

(May also use Swiss Chard instead of kale)

Nutritional analysis per ½ cup serving: 70 Calories, 7 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 120 milligrams sodium, 2 grams carbohydrate, 1 gram dietary fiber, 1 gram protein

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