AIR FRYER KALE: quick and easy, diabetes/weight friendly

A great way to get greenery into kids...or adults.

Crispy Kale: A terrific way to add to your 5-a-day
'Crispy, more-ish and delicious!' Taster

Kale has never been very high on the list of favoured 67 veg after an experience washing vats of it three times to remove dirt, and then ripping the leaves from countless stalks.  

To eat, the taste and texture was fine but the prep was completely off-putting. 

Kale now comes in nicely cleaned and only needs rinsing.  It was time to have another go, despite its not extravagant but definitely not frugal price.

Kale is like a heartier spinach, with a stronger, earthier taste.  It's considered a, nutritional superstar, containing Vitamins, A, K B6 & C, calcium, potassium,copper and maganese. 

A cup has just 33 calories and only 7 grams of carb, so its diabetes/weight friendly.  

67 has used it to replace spinach in soups and stir-fries, where it works quite well.

But the most appealling way of cooking kale has got to be air frying.  The leaves go all crispy and crunchy, reminding one of the fried 'seaweed' in Chinese restaurants of old.  

If you've never tried kale, maybe it's time to give it a go. 

Cost: £1'ish (6/23)

Feeds: 2-3; recipe multiplies easily 

Ingredients:

1/2 bunch kale - about 3 cups or 8-10 oz

1/2 tbsp oil oil 7.5 ml

1/8 tsp salt 

 

Method:

1. Wash kale thoroughly; drain.  Pull leaves away from spine; roughly tear into bite-sized pieces. 
2. Pour oil over leaves, tossing to ensure each piece is thinly coated.  Salt & toss again.
3. Set air fryer to 190°C/375°F; when it's ready, arrange kale in a single layer (you'll may have to cook in two batches) uncurling leaves as much as possible (not an easy task!!)  
4. Air fry 4-5 mins, shaking pan once to help even cooking.  Check at 3 minutes; the kale is done when crispy.  Remove leaves once they have crisped up; leave green ones a little longer 
5. Cook remaining leaves as above.   

Comment:

'A bit like a popcorn snack but green, leafy, healthy, crispy and more-ish.  A really great way to add to your 5-a-day but go easy on the oil!' Retired writer.

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These recipe, except where stated, have been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.