Kale has an exceptional nutrient profile. It’s loaded with lutein, zeaxanthin (an antioxidant found in the macula of your eye), and vitamin K, which helps promote bone health and assists the liver in generating blood-clotting proteins, according to ADMF.
Note: If you’re taking anticoagulant medication check with your doctor about intake of green leafy vegetables, and eat them in small to moderate amounts at regular intervals rather than irregularly in large amounts, the ADMF says.
Nutrition (per serving)
Calories: 100; protein: 2g; fiber: 5g; fat: 8g
Recipe from Eat Right For Your Sight, by Jennifer Trainer Thompson and Johanna M. Seddon.
Makes 4 servings
- 8 cups loosely packed kale, stems removed
- 2 Tbsp olive oil
- 1/2 tsp sea salt
- 1/4 tsp smoked paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp freshly ground black pepper
How to make it
Preheat the oven to 325°. Wash and dry the kale, and tear it into large pieces.
Place the dried kale in a bowl, and toss to coat with oil. Spread it out on a baking sheet lined with parchment. Bake until crispy but not burnt, 20 to 25 minutes.
To make the seasoning, combine the remaining ingredients in a small bowl. Sprinkle the seasoning over the kale chips, and serve.