Air-Frying Kale: A Healthy, Crispy Treat?

Yes, you can put kale in an air fryer! In fact, air-fried kale is a popular snack, often made into crispy chips. It's a quick, easy, and healthy way to prepare kale, and a fun way to add some extra veg to your meals.

How to make kale chips in an air fryer

Ingredients:

• Kale
• Oil (olive or avocado)
• Salt
• Optional seasonings: garlic powder, onion powder, paprika, cumin, chili powder, pepper, cayenne, nutritional yeast, ranch, Dorito, etc.

Method:

Step 1: Prep the kale

Remove the kale leaves from their stems and tear them into bite-sized pieces. Wash and dry the kale thoroughly, then add to a bowl with oil. Massage the oil into the leaves, ensuring each piece is coated. Sprinkle with salt and any desired seasonings, then toss to coat.

Step 2: Transfer the kale to the air fryer

Spread the kale in a single layer in the air fryer basket, uncurling the leaves as much as possible while avoiding overlap. You may need to cook in batches. If the kale chips are flying around in the air fryer, cover them with an air fryer rack to keep them in place.

Step 3: Cook the kale chips

Air fry at around 350-375°F for 4-6 minutes, shaking the basket halfway through. Keep a close eye on the chips after 3 minutes, and remove them when they are crispy and lightly browned.

Step 4: Serve and store

Enjoy the kale chips as they are or with a dip. They can be stored in a paper or plastic bag at room temperature for up to a week. If they lose their crispness, put them back in the air fryer for a minute or two.

How to store air-fried kale

Air-fried kale chips are best stored at room temperature and can last for up to a week. To store your air-fried kale chips, let them cool down completely, then place them in an airtight container, such as a paper bag or a loosely sealed plastic bag lined with a paper towel. If you find that your kale chips have lost their crunch, you can simply place them back in the air fryer for a minute or two to restore their crispiness.

It is important to note that the recommended storage time for air-fried kale chips is 4-5 days at room temperature. However, some sources suggest that they can last for up to a week without losing their crunch.

Air-fried kale as a salad topping

Air-fried kale is a versatile topping that can add a fun, crunchy texture to your salad. Here's a step-by-step guide to making air-fried kale as a salad topping:

Ingredients:

• Kale: You can use any variety of kale, such as curly kale or lacinato kale (dinosaur kale).
• Oil: Olive oil, avocado oil, or coconut oil are good choices. You can also use cooking spray or tahini for an earthy flavour.
• Salt: Use kosher salt, sea salt, or garlic salt to taste.
• Optional seasonings: You can experiment with various seasonings like nutritional yeast, parmesan cheese, garlic powder, cayenne pepper, paprika, cumin, or ranch seasoning.

Instructions:

• Preheat your air fryer: Set your air fryer to 350°F to 375°F (175°C to 190°C). Preheat for at least 5 minutes to ensure the air fryer is warmed up.
• Prepare the kale: While the air fryer is preheating, wash and thoroughly dry the kale leaves. Remove the stems if desired, as they have a more fibrous texture and won't get as crispy. Chop the kale into small, bite-sized pieces or thin strips.
• Season the kale: In a large bowl, drizzle oil over the kale. Use your hands to ensure all the kale is coated with a thin layer of oil. Add salt and any desired seasonings, tossing to disperse evenly.
• Air-fry the kale: Place the seasoned kale in the air fryer basket, spreading it in a single layer to ensure even cooking. You may need to work in batches to avoid overcrowding. Air fry for 3 to 6 minutes, depending on your desired crispness. Keep a close eye on the kale to prevent burning, and shake the basket halfway through cooking to ensure even cooking.
• Top your salad: Once the kale is crispy, remove it from the air fryer and let it cool slightly. Top your favourite salad with the air-fried kale, adding a crunchy and nutritious element to your dish.

Air-fried kale is a creative way to incorporate more vegetables into your meal. Enjoy experimenting with different seasonings and textures to elevate your salad experience!

Air-fried kale as a sandwich filling

Air-fried kale is a tasty, nutritious, and versatile dish that can be used in a variety of ways, including as a sandwich filling. Here's a step-by-step guide to making air-fried kale for sandwiches:

Ingredients:

• Kale: You can use any type of kale, such as curly kale or lacinato kale (dinosaur kale).
• Oil: Olive oil, avocado oil, or coconut oil are good choices. You can also use cooking spray or tahini for an earthy flavour.
• Salt: Use kosher salt, sea salt, or garlic salt to taste.
• Optional seasonings: You can experiment with different seasonings like garlic powder, onion powder, paprika, cayenne pepper, nutritional yeast, parmesan cheese, or ranch seasoning.

Step 1: Prepare the Kale

Start by preheating your air fryer to 350-375°F (175-190°C). While the air fryer is heating up, wash and thoroughly dry the kale leaves. Remove the tough stems and tear the leaves into small, bite-sized pieces.

Step 2: Season the Kale

Place the kale in a large bowl and drizzle with oil. Use your hands to massage the oil into the leaves, ensuring each piece is coated. Add salt and any desired seasonings, tossing to coat the kale evenly.

Step 3: Air-Fry the Kale

Spread the kale in a single layer in the air fryer basket, being careful not to overcrowd the basket. You may need to work in batches. Air fry the kale at the preheated temperature for 3-6 minutes, shaking the basket halfway through. Keep a close eye on the kale to avoid overcooking.

Step 4: Assemble Your Sandwich

Once your kale is crispy and cooked to your liking, it's time to assemble your sandwich. You can use any type of bread or roll that suits your taste. Spread your favourite condiment on the bread, such as mayonnaise, mustard, or hummus. Then, add your air-fried kale as a filling. You can also add other ingredients like sliced tomatoes, avocados, or cheese to enhance the flavour and texture of your sandwich.

Tips and Variations:

• For a more crispy texture, remove the stems from the kale leaves before air frying. The stems have a more fibrous texture and won't become as crispy as the leaves.
• Play around with different seasonings to find your favourite flavour combinations. You can try everything from spicy to cheesy to herby seasonings.
• If you have any leftover air-fried kale, you can store it in an airtight container at room temperature for a few days. However, it's best enjoyed fresh as the texture may change over time.

The health benefits of air-fried kale

Air-fried kale is a healthy, low-calorie snack that can be made in under 20 minutes. It is a great substitute for potato chips, with fewer calories, carbs, and fat.

Kale is a leafy green cruciferous vegetable that is rich in nutrients. It is a member of the mustard family, which includes cabbage and Brussels sprouts. Kale is a good source of vitamins A, C, and K, calcium, iron, and fiber.

Heart Health

The American Heart Association (AHA) recommends increasing potassium intake while reducing salt consumption to lower the risk of high blood pressure and cardiovascular disease. Kale is an excellent source of potassium, with 485 mg in one cup of cooked kale.

Blood Sugar Control

A 2018 study found that consuming more fiber was associated with a lower risk of developing type 2 diabetes and lower blood glucose levels. Kale is high in fiber, with 5.72 g in one cup, and can help manage blood sugar levels.

Antioxidant Properties

Kale contains antioxidants that help remove toxins, known as free radicals, from the body. These free radicals can cause cell damage and lead to health issues such as inflammation and cancer.

Bone Health

A 2017 study suggested that a high intake of vitamin K may reduce the risk of bone fractures. Kale is an excellent source of vitamin K, with 544 mcg in one cup of cooked kale.

Digestive Health

Kale is high in fiber and water, which can help relieve mild constipation and promote a healthy digestive tract.

Skin and Hair Health

Kale is a good source of beta carotene, vitamin C, and vitamin A, which are necessary for the growth and maintenance of body tissues, including the skin and hair.

Air-fried kale is a delicious and nutritious snack that can be seasoned in a variety of ways. It is a great way to add more greens to your diet and enjoy the health benefits of kale.

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