Method

Preheat the air fryer to 160°C (320°F).
Remove any thick or fibrous stems from the kale and gently pat the leaves dry with a clean cloth or kitchen paper to help them crisp up evenly.

Place the kale leaves in a bowl and drizzle with olive oil, then sprinkle over the sea salt/garlic salt to taste. Use your hands to massage the oil and salt into the leaves, ensuring they’re evenly coated but not oversaturated.

Spread the kale in a single layer in the air fryer basket (you may need to work in batches).

Cook for 5–7 minutes, shaking the basket halfway through. The kale should be dry, crispy, and just beginning to turn golden at the edges. Keep an eye on them in the final minute to avoid burning.

Transfer to a wire rack or plate and allow to cool slightly – they’ll crisp further as they cool.

Gut Health Benefits

Kale: A standout source of prebiotic fibre, vitamin K, and polyphenols, kale helps nourish your gut microbiome, reduce inflammation, and support regular digestion. It’s also rich in sulphur-containing compounds, which contribute to detoxification and the production of protective short-chain fatty acids in the gut.

Olive Oil: Cold-pressed extra virgin olive oil contains monounsaturated fats and antioxidants that help reduce inflammation and protect the gut lining. Its polyphenol content supports microbial diversity and promotes a healthy balance of bacteria.

Nutritional Breakdown

(approx per serving)

Calories: 60 kcal
Protein: 2g
Carbohydrates: 4g
Fibre: 2g
Fats: 4g
Sugar: 0g
Sodium: 125mg

Gut-Health Bacteria Supported

Bifidobacterium: Supported by the fibre in kale, which helps feed this beneficial bacteria, improving digestion, enhancing nutrient absorption, and supporting immune health.
Akkermansia muciniphila: Stimulated by the polyphenols in kale and olive oil, this key bacterium plays a role in strengthening the gut barrier and regulating metabolic function.