Kale Chips

Canada’s Food Guide recommends eating at least one dark green vegetable per day.  This is because it is bursting with the important vitamin folate.  Spinach, romaine lettuce, broccoli, brussel sprouts, and kale all fit the bill here.

Kale is one of those funny vegetables that no one knows what to do with!  The leaves sort of look like lettuce but don’t taste or act like it.  My favorite way of preparing it is kale chips.  If you haven’t tried them you really must!  They dissolve in your mouth and have a wonderful roasted flavour.  The little dash of salt makes them a savory and healthy alternative to chips which also counts as a serving of vegetables.

As a diabetes dietitian I am always trying to find snacks choices and alternatives that are lower in carbohydrates and calories to recommend to my clients.  These kale chips are carbohydrate-free for those who needs to count carbs!  I should note here that both Amy and I do not endorse the “low carbohydrate” fad craze. Carbohydrates provide energy, fuel the brain, and provide a variety of importance vitamins and minerals.  Without carbohydrates in our food our bodies would have to work overtime to compensate.  Those with diabetes have to monitor carbohydrate intake and keep their intake within a certain range – this is why carbohydrate snacks can be useful in helping people stick to their meal plan!

Kale Chips


1. 1 bunch kale

2. Drizzle of oil

3. Sprinkle of seasoning salt


1. Preheat oven to 350 degrees F.

2. Wash kale well and dry well in salad spinner or with a towel.

3. With a sharp knife cut out hard middle stem of the kale and rip the green leaves into bit sized pieces.

4. In a large mixing bowl drizzle kale with oil and a sprinkle of seasoned salt.  Mix well.

5. Place onto baking sheets (making sure the kale is not crowded).

6. Bake for 10-15minutes or until crispy.

7. Once cool keep in airtight container for 1-2 days.

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