On a Mission for Kale!

I love kale chips, my kids love kale chips and my husband loves kale chips too.  Being a nutritionist, it doesn’t get any better than that.   So with springtime upon us and fresh organic kale growing at Tangerini’s Farm in Millis, Massachusetts just a few minutes drive from my home, today, I was on a mission to get some kale.

Honestly, I don’t think I ever tasted kale before last year when my sister mentioned her daughter had made kale chips.  Kale chips sounded interesting; so I made some, they tasted fantastic, and well,  since then, I have been hooked.

Kale is loaded with calcium, iron, vitamins A, C and K.  It’s also rich in lutein and zeaxanthin, two great eye protecting nutrients.  The sulforaphane in kale protects our body from cancer.   You really can’t get much better than kale when it comes down to great nutrition, it’s so loaded with all the good stuff,  it almost always makes it onto the top lists of “superfoods.”

SO on a mission to make Kale Chips, I hit the road.  I love going to Tangerini’s Farm because is so beautiful and peaceful despite all the happenings on the farm.  In years past, we would visit the farm for strawberry pickin’ and end up with strawberries and a baby kitten (but that’s a story for another day….)

Today, the farm was a flutter with chickens and roosters, which of course made me think, perhaps I should pick up some fresh eggs.  So…I did.

And chopped some kale.

I brought my eggs and kale home and quickly got to work.

I washed the kale, broke off bite size pieces around the stem, placed them on the cookie sheet,  sprayed the kale with my Misto bottle filled with olive oil, seasoned with a bit of sea salt and popped the pan in the oven.

The Misto sprayer can be bought at most kitchen stores.  I like this spray bottle that allows me just to add enough oil to recipes without over doing it.  Unlike the store brands which contain other ingredients, this allows me to simply add oil, that’s it.These tasty kale chips didn’t last too long…yum!

Give kale a chance!

Update: November 2012–>And yes, FODMAP followers Kale has recently been tested by the Monash research team and gets the thumbs up!

Kale Chips

Category: Low FODMAP Recipes, Low FODMAP Sides, Sides, Traditional Recipes

Kale Chips


  • 1 bunch of kale, washed and dried, torn into bite size pieces-do not include the thick stem
  • 1-2 TB olive oil or use the misto and spray to provide a thin coating of olive oil
  • sea salt, to taste


  1. Preheat oven to 325 degrees
  2. Toss kale onto lightly oiled cookie sheet. Make sure kale leaves are dry--use paper towel to dry if necessary.
  3. Spray kale with oil from misto bottle or drizzle with olive oil and use hands to be sure kale is evenly covered.
  4. Season with sea salt and place pan in oven.
  5. Cook for 10 minutes and using spatula move kale around to ensure even cooking.
  6. Cook for another 5-10 minutes until lightly browned on edges and almost tissue paper consistency.

Another quick kale recipe to try…

Simple Kale Salad
Mix 2 cups chopped kale, juice of one lime, 1 TB. olive oil, 1/4 cup chopped dried cranberries , 2 TB. toasted walnuts or pine nuts.  FODMAPers limit to 1 tablespoon dried cranberries.

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