Kale Chips 2 ways, a golden oldie and I guess one of the most popular healthy savory raw snacks. Once you have tasted it….it is very addictive! And you can enjoy it, guilt free. Kale chips are loaded with nutrients, are low in fat and the first recipe is also a good source of protein. Kids also love these. Without any problem they finish off a big bowl of these guys! Happy mom 😀
Kale is a great source of vitamin C, beta-carotene, calcium and vitamin K. Rich in iron, thiamine, copper, phosphorus, magnesium, folic acid and potassium. Rich in chlorophyll and super alkalizing. A natural multi-vitamin!
Kale is also great in a smoothie or soup. First, blend the greens with the liquid you are using and then add the other ingredients. Makes the smoothie smoother. This step is not necessary if you are using a high speed blender.
Kale salad ….don’t forget to massage the kale with the dressing to make it softer. Easier to munch on.
Sweet potato mash with kale, yum!
Back to the chips,
Yesterday, I made 2 batches of kale chips, one with a thicker, richer coating and one lighter version. My kids prefer number two, me, love both.
Kale Chips with a crunchy crust,
- about a pound of kale, washed, stems removed, dried and torn in pieces, not too small, about 8 cups
- 1/4 cup tahini
- 1/2 cup cashews, soaked for 2 hours
- a few Tbsp. of water
- 3 Tbsp. lemon juice
- 1 to 1/2 Tbsp. nutritional yeast, adds lots of vitamin B and a cheesy flavor, not raw
- 1/2 to 1 tsp. Himalayan sea salt, to taste
- 1 tsp. garlic powder, optional
Tip, always dry the leaves thoroughly before adding the dressing. Salad spinners work great for this.
Blend the ingredients of the dressing creamy and add it to the kale leaves. Spread the coated leaves on a drying sheet or with a parchment paper lined cookie sheet when using a regular oven. Chips should lay side by side. They will shrink during drying. Dry in a dehydrator on 110F for about 4 hours, turn and dehydrate for 6 hours more until dry and crunchy.
When using a regular oven, 300F seems the best option. Bake for about 25 minutes until crunchy and dry. You can also set it on the lowest setting and dry it with the door ajar. This will take longer but will keep your chips raw. I would not advise this for everyday use because of the huge amount of energy your oven will require. A dehydrator is quite an investment but a great addition to any diet. Round shaped dehydrators are much more affordable, square ones have a larger content and are therefore are more expensive but there are many affordable options on the market if you are looking to purchase one. I have been using my Sedona for 8 years now and am still very happy with it.
Kale Chips, nr. 2
This version has a lower fat and protein content because I did not use any nuts for the dressing.
- a pound of kale, washed, stems removed, dried and torn in pieces, not too small, about 6 to 8 cups
- 2 to 3 Tbsp. tamari or Braggs liquid aminos
- 2 Tbsp. sesame seeds
- 2 Tbsp. brown rice- or maple- or yacon syrup, a liquid sweetener of your choice
- 2 Tbsp. lemon juice
Make a dressing of the ingredients and pour on the dry leaves. Just like with version number one, dehydrate or bake until crunchy. This version is lighter, version number one with the crunchy crust is also a great source of protein, vitamin E, calcium and vitamin B because of the added nuts, seeds and nutritional yeast. Love them both! I am curious, which is your favorite?!