A Note on Iron and Perfectly Baked Kale Chips

All the hype around kale is pretty much warranted. Kale is one of the healthiest vegetables you could possibly eat – it has more than double the antioxidants than other greens and the health benefits of kale are endless: high in iron, calcium, fibre, vitamin K (shown to be protective against cancer), vitamin A, vitamin C, anti-inflammatory, etc…

I’ve recently discovered that I have low ferritin levels (a measure of your body’s iron stores). Iron deficiency is common among women and especially among those who don’t consume a lot of meat. While eating more meat will help boost iron levels in the body, since your body absorbs more iron from heme (meat) than non-heme (vegetarian) sources, leafy greens like spinach and kale are also great sources of iron. But note, your body absorbs about 2-20% of iron from vegetables and 15-35% from meat, so vegetarians/vegans need to eat twice the amount of ironEating iron-rich foods with vitamin C helps your body absorb more iron – so drink a glass of orange juice or take a vitamin C tablet with your meal.

Kale is one of my favourite vegetables – it ends up in my morning shakes (with the amazing Vitamix), scrambled eggs, side dishes at dinner and even in chip form as a snack! For those of you who have attempted to make kale chips only to end up with either a soggy mess on one end of the spectrum, or something horribly burnt and unrecognizable on the other, here is a recipe for making perfectly light and crispy kale chips, every time.

Happy Friday!

perfect kale chips recipe baked

Perfectly Baked Kale Chips

Preheat oven to 300C.
1. Wash kale leaves and dry them (this is key!).
2. Remove the hard stems from the centre of the leaves (tip: use scissors) and tear into large bite-sized pieces.
3. Lightly coat them in some extra-virgin olive oil and some sea salt.
4. Lay them onto a baking sheet in one layer and bake for 10 mins.
5. Toss and flip them around and bake for another 5 mins.
6. Remove from oven and let them cool for a few minutes on the pan. They should be perfectly crispy, light and delicious.

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