1 Large Bunch of Kale
1 to 2 TBS Olive Oil
Preheat oven to 275 degrees. Wash kale and throughly dry (very important). Tear into large bite sized pieces and discard the tough stem part. Place on a large sheet pan and drizzle with olive oil then very lightly sprinkle on sea salt. Toss to coat. Place in oven for 10 minutes. Remove from oven and toss around so all kale will get crispy. Return to oven and bake additional 10 minutes. Watch closely or it may get overcooked.
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.