More Sides Please!

I had a request this week from a client for some more ideas for side dishes.  This request really got me thinking and wanting to do my own side dishes with a little more flare this week.  Today I decided to make my kale into something different and it ended up being truly amazing!  There are a couple of tricks to this.  1.  Make sure you bake them at a high temperature.  2.  The amount of time you bake them for is very important as you don’t want to end up with mushy kale, or conversely, you don’t want to end up with burned kale.  And 3.  You can play with spices to make them your own.  When cooked right, these chips are super light, crunchy, and a perfectly satisfying side dish or snack!

What I love about kale

It is one of the most nutrient dense foods on the planet!  It has over 100% of the Daily Value for vitamin A, K, and C.  It is also a good source of B6, Manganese, Calcium, Copper, Magnesium, and Potassium.  It is also a great source of fiber and antioxidants.  Kale is truly a powerhouse of nutrients for our bodies!

Do you remember what an antioxidant is?  If not, here is a brief summary:

The cells in your body are exposed to oxygen every day. Oxygen is important for your body’s health, but exposure to oxygen also causes oxidation. In oxidation, body chemicals are altered and become what are known as free radicals. Exposure to environmental factors, such as being in the sun for extended periods of time, cigarette smoke, alcohol, pollution, and even exercise will create these free radicals.

Over time, free radicals can damage important body chemicals, DNA, and other parts of your cells.  Some cells can heal, but others are permanently damaged. Scientists believe free radicals may contribute to the aging process as well as diseases like cancer, diabetes and heart disease.

Antioxidants are natural substances that may stop or limit the damage caused by free radicals. Your body uses antioxidants to stabilize the free radicals so that they are no longer harmful.   Antioxidants can protect and may reverse the damage caused by oxidation.

Chili Kale Chips

Serves: 4

Prep Time: 5 minutes

Cook Time: 7 minutes


1 large bunch of kale (about 4 cups chopped)

2 Tbsp olive oil

1/4 tsp salt

1/2 tsp chili powder


  1. Chop kale into bite sized pieces (about 1″-2″ squares)
  2. Place on a large cookie sheet and spread out.
  3. Drizzle with olive oil.
  4. Sprinkle with salt and chili powder.
  5. Bake at 475 F for 7-8 minutes.

Tips: you can try to sprinkle other spices for different flavors.  Try adding basil, garlic, or oregano for an Italian flare.  Try cumin, chili powder, or garlic for a Mexican flare, or try turmeric and ginger for an Indian flare.

Nutrition Information per serving:

93 Calories, 7.5 g Total Fat, 7 g Total Carb, 1.4 g Dietary Fiber, 2 g Protein

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