appetizer · easy · kid friendly · side dishes

Green Snacking – Sesame Kale Chips

Green Snacking…….

sesame-kale-chips6For the last five years, since I’ve been on my nutrition, and fitness, quest, I have become the queen of research. (I have one friend that calls me her nutrional Google.) I think there are times when I actually learn to much, and it almost drives me crazy. Any time I find a new study, or ongoing studies, I always “test” them on myself before I give out any conclusive information, or recommendations, to the girls that I coach. As more studies are done, more information is coming to the surface to point out that a good majority of the people in our country are on the fast track to physical, and mental, short comings due to the neglect of their nutrition. Some is from not caring, but a lot of it comes from people just not knowing.

sesame-kale-chips3Without boring you with all the details of my current self-experiment I will let you know that you will be seeing more of a variety of plant based foods from now, and into the future. During this personal experiment I have given up dairy, meat, and all animal products, except for honey. I can tell you know that I will definitely be keeping dairy out of my diet due to the overwhelming evidence that it just “doesn’t do a body good”. All the hype over dairy products was, and still is, merely propaganda to fund certain organizations. In all reality, it isn’t calcium that makes for strong bones, it is magnesium. And studies have shown that there are more bone fractures, and osteoporosis among people who consume dairy compared to those who don’t.Not to mention allergies, and stomach issues.

My plan to continue without meat, or other animal products, will run a course of 4 weeks. I am at the beginning of my third week now. If I do introduce meat back into my diet I think it will be more as a supplement, than a main dish. I’ve never been a huge meat eater, but it is the only way you can obtain B12 without supplements. (The B12 supplements that are on the market are more dangerous than not taking them at all.) There is a chance that you can get B12 through kelp, chlorella, and spirulina, but it isn’t definitive yet.

sesame-kale-chips5Now that I just took the long road to get to where I was going I can get to today’s recipe. 😉 I thought I ate a lot of veggies before, but now my consumption is probably about 3-4 times MORE than what I had been eating. In saying that, you have to get creative. I saw a post by a fellow blogger, Welcome to My Kitchen, a few weeks ago that reminded me of how much I had missed one of my favorite snacks. I LOVE kale chips, and a few years ago I ate a ton of kale, but then there was some research that caused concern, but as of late new research has brought new light to the fact that kale is indeed safe, as long as it is cooked. (If it isn’t cooked it can cause damage to the esophagus, and the functioning of the thyroid.)

So, I was ready to jump back on the kale bandwagon, and bought a gorgeous bundle when I was out grocery shopping last week. I brought it home, and decided instead of making my favorite standby which is just olive oil and sea salt, I would go in a little bit different direction. I decided to opt for sesame oil, sea salt, and sesame seeds. I can tell you that I was not disappointed, and you won’t be either! (They absolutely take the place of potato chips in my opinion.) Just a side note, if you have a gas oven, like I do, be careful when using parchment paper to line your cookie sheet. If there is the slightest bit hanging over the edge, it will burn. Oh, yes, it will…..

sesame-kale-chips2With this recipe you will get a huge nutritional bang for your buck! Just 94 calories for half of the batch, but 318 mg of potassium, and way over your daily percentage for vitamin A and C, plus 3 grams of protein. For the nutritional information I broke the recipe down into two servings, but I’m not going to lie, that was my lunch. Every last amazing bite was all mine. This recipe is super simple, and super yummy.  I like mine to have a few leaves that aren’t as crispy as the rest, but if you plan on not eating them right away make sure every last leaf is dry. I don’t particularly care for them as much the second day. Whether you eat them alone, share them, eat them all at once, or the next day, sit back, relax, and enjoy!

How often do you eat greens?

Do you like kale?

Sesame Kale Chips

By Angie Gouchenour

sesame-kale-chips42 servings


8 cups loosely packed kale washed and dried

1 Tablespoon sesame oil

1/8 – ¼ teaspoon sea salt

½ teaspoon sesame seeds


Preheat the oven to 350’f

Wash and dry 8 cups (About ½ a bundle) of loosely packed kale removed from the big stems

In a large bowl combine the kale and the sesame oil and massage gently into the leaves

Dump the kale onto a parchment lined cookie sheet

Sprinkle with sea salt

Cook in the preheated oven for 10 minutes

Gently stir the kale and then sprinkle with the sesame seeds

Cook for another 5 minutes, or until crispy

Remove from the oven and allow to slightly cool before eating

½ tray 94 calories

8 thoughts on “Green Snacking – Sesame Kale Chips

      1. I found a smashing recipie last week until then had only ate them steamed with a roast dinner. Wash and cut them in half (i steam for ten minutes it takes any bitter away) fry in olive oil two rashers of bacon (more if you wish or cooked ham if you prefer) length ways cut shallotts, mushrooms, a desert spoon of light soy mixed with light Agave nectar (or honey) and a teaspoon of mustard. Drop the sprouts in for the last 4 mins pour on the sauce mix and move around the pan until everything is coated and piping hot. Serve immidiately and yum! Less than four hundred calories filling and tasty. You can add sweet corn, asparagrass or chicken as altenatives. It is a great dish and an aid to weight loss. Go on try it. 😇

        Liked by 1 person

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