Kale Chips

Kale Chips are my absolute favourite way to eat kale, I could easily eat a whole bunch in one sitting when I eat it like this! So if you have a friend or child who is anti-green things I highly recommend you give this recipe a try because even people who are not veggie lovers will not be able to resist these kale chips.

I think most people are aware of kale’s super food status but here are a few reminders of why you should include kale in your diet:

 

 

  • Kale is high in sulfur. Kale is a member of the Brassica oleracea family of vegetables-aka the cabbage family. This family of vegetables contain a compound called sulforaphane which helps to detox the body. Sulforaphane has even been shown to help fight the formation of cancer. (1) I recommend my clients aim to eat 2-3 cups of sulfur rich veggies per day which I know sounds like a lot but this recipe can easily get you there.
  • Kale is very high in beta-carotene. Don’t be fooled by the colour, we normally think of the orange coloured fruits and veggies when we think of beta-carotene but kale is also a great source. Beta-carotene is an antioxidant that your body can turn into vitamin A.
  • Kale is really high in Vitamin C. Most of us are familiar with the benefits that vitamin C has for our immune system and collagen production but did you know that 1 cup of kale contains more vitamin C than a whole orange?
  • Kale is high in iron. Per calorie, kale contains more iron than beef! We need iron for many important functions in our body including the formation of hemoglobin and enzymes and maintaining proper liver function.

I use my dehydrator for this recipe and I really like the texture you get with a dehydrator but if you don’t have one you can also use your oven. Just set your oven to the lowest setting it will go and bake the kale chips on a baking sheet for 20 minutes turning once and keep a close eye on them! I find they can go from soggy to burnt very quickly so depending on your oven you may need to bake them for less or more time.

 

 

There are endless variations of seasonings you can use to make kale chips but this recipe is my go to. I just love the combo of the herbs and the nutritional yeast which to me gives it a bit of a sour cream and onion kind of vibe.

Recipe

  • 1 large bunch of curly kale-this is the most common  type of kale you see at your grocery store and I love to use it because it soaks up all the seasonings really well.
  • 1 tbsp apple cider vinegar
  • 1 bunch of dill, finely chopped
  • 1 bunch of chives, finely chopped
  • 2 tbsp olive oil
  • 4 tbsp nutritional yeast
  • Sea salt and black pepper to taste (1/2 tsp each)

Wash and dry the kale and then remove it from the stems. You can do this by firmly squeezing the stem at the base and then running your fingers down the length of the stem to remove the leaves. Keep your stems to add to smoothies or your broths. Add all

 

of the ingredients including the kale leaves to a large bowl and massage the kale until all of the leaves are coated with the dressing. Lay the kale out evenly in a thin layer on a dehydrator try or baking sheet. If you’re dehydrating the kale chips I usually do it on low-medium heat for about 3 hours but you can definitely do it quicker on a higher heat. I suggest just checking it every now and then until it reaches a texture you like. If you’re using an oven set it to the lowest heat your oven will go to and bake for approximately 20 minutes flipping once but check them frequently to make sure they don’t burn.

I hope your family loves these kale chips as much as mine does!

-Lindsey Luckey, RHN

Local Health’s Holistic Nutritionist