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Recipe for Kale Chips

My daughter is allergic to gluten, soy, eggs, milk and navy beans. My Son is vegetarian. This makes it really hard to find tasty food they can both eat. Below is a recipe my daughter came up with for Kale Chips.

I don’t usually follow a recipe on this, but this is how I do it: Wash kale and dry well, tear into pieces and put in large bowl with a very small amount of olive oil and sea salt to your tasting, make sure all leaves are covered but not soggy, it does not take much. Then sprinkle vinegar on top and mix. Place parchment paper on non-insulated cookie sheet and place kale on top spread it out. Oven temp 350 and cook for about 9-10 min. it should be crispy and yummy. If you don’t have a milk allergy you might sprinkle lightly with shredded or grated parmesan cheese while it’s still hot.

Kale is the vegetable with the most vitamin A, K and beta carotene. A cup of fresh boiled kale has over 1,000 percent of the percent daily value of vitamin K, and over 150 percent of the percent daily value of vitamin A and beta carotene. Kale is also unusually high in vitamin C, manganese and dietary fiber.  Also one cup of cooked Kale=179 mg calcium.

Please comment on some of your own allergy conscious recipes below.

4 Responses

  1. I just made the Kale Chips last night for my family. Wow, we gobbled them up like junk food. Next time I will use the parchment paper like you suggested, I had some sticking. The Parmesan cheese really did make them even better. Thanks for a tasty treat!


  2. Just tried your Kale chips. Love them, they taste like the fried spinach that is served at a local upscale Italian restaurant. I’m sure they are a lot healthier.


  3. These Kale chips are great! Thanks for the recipe. I don’t have allergies, but love to eat healthy foods.


  4. Hey this recipe just sounded crazy enough to try. It is wonderful! Thank you. I too am allergic to gluten, soy and eggs, the allergies do cut out a lot of fun eats.


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