So many people have asked us how to make Kale Chips, so we thought we better put it into the blog so that we can refer to it down the road. In fact, I was out for a walk with a friend of mine earlier today, who visited her dad last week in the Mid-West (where fast food is a way of life). She brought along some kale chips, and after some tip-toeing, her dad tried them… He loved them!
First, lets take another quick look at just some of the benefits of kale:
- Very low in calorie and very high in fiber with zero fat! Kale has only 36 calories per cup!
- Kale has more iron per calorie than beef! Iron is important for maintaining healthy hemoglobin (blood) and cellular growth, as well as healthy liver function.
- Kale provides a whopping boost of Vitamin K, which is important for strengthening bones, the nervous system, blood clotting, and prevention of many different types of cancer.
- Kale is high in antioxidants (carotenoids and flavnoids). These play a significant role in anti-aging and cancer prevention.
- Kale is an anti-inflammatory food, high in Omega-3 fatty acids that help with symptoms of arthritis, athsma and autoimmune disorders.
- Kale is very high in Vitamin A, that helps with vision, skin, and some forms of cancer. It is also helpful for those who suffer from kidney or gall stones.
- Kale is high in Vitamin C, which is important for maintaining a healthy immune system, metabolism, hydration, and is also important for lowering blood pressure.
- Kale is also very high in calcium – and in fact, has more calcium per calorie than milk! Calcium is important for bone health and prevention of osteoporosis.
- Cardiovascular support – they actually help to lower cholesterol
Okay, so how can you make kale chips at home? Well, some people use a dehydrator, but here’s an easy way you can make them if you just don’t have a dehydrator on hand:
First, go to the store or Farmer’s Market and get a big bunch of organic kale. I like Dinosaur Kale – but it’s great to mix it up with different types of kale.
Okay, rip up the kale into pieces – not too small – and put them into a big bowl.
Mix in a couple tablespoons (just enough to coat) of cold-pressed olive oil.
Add in some sea salt. I like pepper – but it’s up to you depending on taste.
Again, this is up to you, but sometimes I like to add in Nutritional Yeast, which is high in amino acids and B12. For those who are new to it, it may be a bit of an acquired taste, but it has a cheesy flavor and it often used in Vegetarian or Vegan diets when B12 is hard to find through typical foods.
If you add Nutritional Yeast, mix it in with everything else – be liberal – in the bowl, and than you might also add some on top before it goes into the oven.
Preheat the oven to 200 degrees.
Spread the kale out onto a baking sheet.
Bake for 1-2 hours. This is going to really depend on your oven and the amount of kale you are using – so check back once in a while to make sure it’s getting crispy! Sometimes it takes a bit longer than others!
That’s it! Easy-peesy! Enjoy!
Here’s a picture of Marni’s 3 1/2 (when this picture was taken) year-old son and my little cousin Ari, enjoying his yummy kale chips!
Note: This post was originally written for Ali n Marn Living 30-Day Clean Eating Challenge, August, 2012