Foodie Friday — Kale Chips

So you have probably heard at least a dozen times that kale has a lot of health benefits.  It is a nutrient-dense leafy green that is packed full of vitamins A, C, K and other cancer-fighting antioxidants.  It is also high in fiber and low in calories.  The first time I tried a green smoothie full of kale and no fruit I couldn’t choke it down.  I thought I would never touch kale again.  But then I discovered how to add it with spinach and apple and other fruits to make an amazing smoothie.  I add it to salads and soups and the taste is great.  I’m no longer afraid of kale.  Then I discovered kale chips.  They are addicting!  Plus, they are such a better alternative than greasy, high sodium potato chips and nutrient-poor crackers.  You can make them in the oven or a dehydrator.

Here is a great recipe for sour cream and onion kale chips.

 

Ingredients:

  • 1⁄2 cup cashews, presoaked 35 minutes
  • 1⁄3 cup water
  • 1 tbsp onion powder
  • 1⁄4 tsp garlic powder
  • 1 1⁄2 tbsp apple cider vinegar
  • 1⁄4 tsp sea salt
  • 2 tbsp minced fresh parsley
  • 1 bunch kale

Preparation:

  1. Combine the soaked cashews, water, onion powder, garlic powder, vinegar, salt, and parsley in a blender and process until smooth, stopping the machine and scraping down the sides if needed (this may take several minutes). Set aside.
  2. Wash the kale to remove any grit, then carefully dry the leaves. Strip the leaves into a bowl, roughly tearing any large pieces. Discard the stems. Pour the creamed mixture on top of the kale, using a small spatula or spoon to remove the mixture from the blender. Using clean hands, massage the mixture into the kale for 1 minute to evenly coat the leaves.

Oven method:

  1. Heat the oven to 250°F. Line two baking sheets with parchment paper, then
  2. spread the kale chips over the sheets, as evenly and flatly as possible, to ensure even cooking time. Bake between 1 1⁄2 and 2 hours (time varies according to the dryness of the kale), tossing halfway through the baking, until the kale has dried out and is crispy but not burnt. Keep a close eye on the kale at the end of its cooking process, and remove any premature crispy chips from the batch if needed. Enjoy immediately or keep in an airtight container for up to 2 weeks.

Dehydrator method:

  1. Warm the dehydrator to 115°F. Spread the kale onto 4 mesh dehydrator sheets,
  2. and dehydrate for 10–12 hours, or until crispy (time will vary depending on relative humidity).

Here is another way that I have made them in less time.  It may cook out some of the nutrients but hey…they are still better than potato chips.

Wash a bunch on kale and dry.  Tear into pieces and put in large bowl with onion powder, garlic powder, nutritional yeast and a little olive oil.  Toss to coat.  Bake in oven set at 350 degrees for about 20 minutes.  Keep an eye on them so they get crispy but don’t burn.

 

Happy Munching!

-Kristen

Choosing healthy living over dying 🙂

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