Kim Seiden - Roasted Kale Chips Healthy Recipe - Sky Fitness Chicago

Healthy Recipe of the Month: Roasted Kale Chips

Kim Seiden - Healthy Recipe - Sky Fitness Chicago

The color green symbolizes rebirth, freshness and vitality – The perfect combination for those of us working on our New Year’s health resolutions or anyone participating in Sky’s Transformation Fitness Challenge! To help support you in reaching your wellness goals, this month we will discuss adding GREENS to your life in the form of Roasted Kale Chips!

What do I mean by greens?  I certainly don’t mean green M&M’s or green gummy bears!  I’m talking about real greens like kale, spinach, chard, collard greens, dandelion greens, bok choy, romaine, arugula, parsley, cilantro and beet greens (The tops of the beets are nutrient-packed edible greens! Don’t throw them out!).

Why should I eat greens? Because they are incredibly healthy!  They contain many vitamins and minerals such as Vitamin C and Vitamin K, they are packed with disease-fighting phytochemicals, kale and collard greens are high in calcium, and they contain fiber which cleans out your gut, improves your cholesterol and contributes to weight loss.

10 simple ways you can add more greens to your life:

  1. Shopping List: Always buy a variety of them at the grocery store. If you don’t have them in the house, you can’t eat them!! Buy a bunch of greens each week and try different ones every time to benefit from the variety of nutrients found in each different green.
  2. Try Something New: Instead of just putting lettuce in your salad, add other greens as well! Enjoy how the crispness of kale, the peppery flavor of arugula or the unique taste of dandelion greens can elevate your salad to the next level.  
  3. Add-Ons: Stack some romaine or arugula on your sandwich.
  4. Mix It Up: Mix chopped Swiss chard into scrambled eggs.
  5. Soup Surprise: Stir parsley and kale into a pot of soup during the last 10 minutes of cooking. It doesn’t matter if the recipe calls for greens or not – just add them anyway!
  6. Add Flavor: Add spinach to your homemade tomato sauce.  
  7. Blend it Up: Throw beet greens or dandelion greens in your morning smoothie. You won’t taste them but your body will thank you!
  8. Spice It Up: Spice up your stir fry with bok choy and cilantro.  
  9. Meal Makeover: Sauté a bunch of greens in a pan with extra virgin olive oil, garlic, salt and pepper for a great side dish to complement fish or chicken.
  10. Snack Time: Make Roasted Kale Chips! They are addicting and won’t last long in the house. Even kids love them!
Kim Seiden - Roasted Kale Chips Healthy Recipe - Sky Fitness Chicago

Roasted Kale Chips

1 bunch of green kale

1½  T. extra virgin olive oil

salt and pepper

Directions: Preheat oven to 250 degrees.  Rinse kale and remove leaves from thick spine.  Discard spines.  Dry kale leaves with a paper towel and tear kale into large pieces.  Toss in a large bowl with olive oil, salt and pepper.  Arrange kale leaves in single layers on 2 baking sheets.  Bake in oven until moisture is evaporated from the kale and it is crispy like a potato chip, about 30-40 minutes.  

For private nutritional and weight loss consulting, contact me at [email protected].


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