hey guys it's Victor Kosta how you doing I've got a riddle for you what has more calcium for calorie than milk and more iron per calorie than beef has vitamin A vitamin C vitamin K has tons of fiber and is a powerful antioxidant and has 2 grams of protein per serving and zero fat it's kale now kales a green leafy vegetable and a lot of us don't eat enough green leafy vegetables we also don't eat enough fiber and we find it kind of challenging to always make a soup or saute a green leafy vegetable so I'm going to show you today how to make something really simple it's kale chips and it's something that will keep it something that you could take to school or work with you it's something that you can have laying around all the time it's really simple and it's really cheap in fact kale chips if you see them in the store they're relatively expensive in fact you could pay a guy $9 for a little container or you can buy kale for about $2 a bunch and make these yourself so what we're going to need is kale I have two varieties here I have green bork kale which is curly kale and they also have less annatto kale which is also referred to as dino kale now some people think that maybe be curly kale is a little bit sweeter but there's two different textures here in two different tastes but both are essentially the same nutritional value both are kale and it might just be a matter of preference and how you like to visually display your food as well but the first thing that we have to do is we have to wash the kale now by the way these are both organic but you do have to wash the count and then you have to Pat it dry because we are going to have some olive oil in this recipe and we want to make sure that the olive oil takes to the kale really nicely so after you rinse off your kale you have to dry it Pat it dry or put it in a strainer and leave it there for a bit but make sure it's dry before you begin then take a scissor or a knife I prefer a scissor in fact you should have a kitchen scissor you can have a fine one like this for veggies but you might also want to have a stronger one when you want to cut chicken as you probably know when you cutting chicken sometimes it's very slippery right this is also a safer way to approach cutting up your veggies so we're going to cut the kale off of the vein there's a big vein that's running through here right and we're going to simply cut the kale away from the vein and it's real simple like this and once we do that then we're going to break the kale into what we would consider to be bite-sized pieces that's it just like that and then after we do that we're going to get a little olive oil now this is what I like to do I'm going to put a little bit of olive oil in here some recipes call for a tablespoon I was able to get away with a teaspoon because I don't like that much oil right on my food so I'm going to pour the olive oil here's a teaspoon a little bit more than that now that we have our pieces of kale we're going to need parchment paper now this parchment paper comes from a forest that was responsibly managed it's FSC certified it's chlorine free and it's unbleached and this is the kind of product that you want so we're going to take a piece of parchment paper and we're going to lay it down and then we're going to start putting some olive oil on our kale now some of the recipes suggest that you should actually drizzle the olive oil over the kale but I find that that makes kind of a big mess it gets your parchment paper really wet and instead we're going to take one piece of kale and we're going to dip it into the olive oil and that is going to be essentially our paintbrush for the other kale and we're just going to place it on the parchment paper like this so we're going to do that we're gonna lay them out put a little bit of space between them and then we're going to lay our parchment paper on a cookie sheet just like this and now after this we're going to heat the oven we're going to put the oven on 350 we're going to preheat the oven we're going to sprinkle a little sea salt over our kale now we're gonna put this in the oven for about 10 to 15 minutes depending now you want to make sure that the Cal gets a little crispy and should be brown on the outside but not burned so it should take about 10 to 15 minutes let's put this in the oven and we'll come back and we'll see what it looks like and tastes like so it's been about 15 minutes and my kale chips are done I've been checking on them and I wanted to make sure that they were nice and crispy on the outside a little bit brown on the outside and also that the olive oil has actually dried up they were still a little moist after about 12 minutes and I kept them in for about 15 so depending upon your oven I have my oven set at 350 degrees you want to do this for about 10 to 15 minutes I'm ready to pull mine out now so this is obviously hot I'm going to take some of my kale chips I'm going to put them on a serving plate they come off really easy because they're dried let me show you my creation so here we are let's give them a try that's kale all right very earthy delicious vitamin A vitamin C vitamin K fiber calcium iron give them a try it's a real easy recipe so wish you guys all the best thanks for watching peace love and mussels visit me at Vic's natural say hello on Facebook and please take care in good health bye you