This recipe is particularly delicious but also very interesting from a nutritional standpoint: one serving covers the entire average daily requirement of vitamin C and about two-thirds of calcium, as well as providing a good amount of other minerals, vitamins, and fiber.
Additionally, kale, like all cruciferous vegetables (Brassicaceae family), contains glucosinolates that are converted into isothiocyanates, compounds known for their anticancer, anti-inflammatory, and antioxidant properties. Baking partially reduces the content of these compounds but doesn’t eliminate them completely, maintaining part of the nutritional benefits of raw kale.
Ingredients for 1 serving
- Kale, 1 medium-large bunch (about 200 g)
- Maple syrup, 2 tablespoons
- Extra virgin olive oil, 1 tablespoon
- Soy sauce, 1 teaspoon
- Sesame seeds, 2 tablespoons
Instructions
- Remove the main stem, wash and dry the kale leaves well. From each leaf, detach the tip and then the side sections in fairly large pieces, removing the central rib which is too tough for this preparation.
- In a small bowl, mix the maple syrup, soy sauce, and extra virgin olive oil. Transfer the kale leaves to a large bowl, pour the marinade over them and mix thoroughly so that each leaf is well coated. Add the sesame seeds and mix again.
- Line a large baking sheet with parchment paper and arrange the leaves in a single layer, without overlapping. If necessary, use multiple baking sheets or cook in batches.
- Bake in a preheated oven at 150°C (300°F) for 12 minutes. Gently turn the leaves and continue cooking for another 12 minutes, until they become crispy.
- Serve hot or cold, alone or accompanied by hummus or other dips.
Enjoy your meal!