How to Make Quick and Easy Kale Chips

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If you know me well, you would know pre-packaged snacks (or any food for that matter) are my least favourite things in the world, except for the odd occasion when I really need something. Instead, I like to make my own….. for these reasons:

  1. I know ALL the ingredients which have been used
  2. I enjoy baking, especially creating intolerance free recipes
  3. Its healthier and things taste SO much better
  4. To save money (in some cases)
  5. For a little more education- I find it interesting researching what foods work best in combination with others and which ones don’t. I also like to do some research on the ingredients I’m using so I can create something with maximal health benefits.

Most of us know anything green that is a vegetable or fruit is good for us and we should be aiming to eat 3-4 servings a day. Currently, this is easier said than consumed!

As much as I LOVE my greens, somedays I struggle to find ways to eat them other than in salads, especially when I need to hurry out the door to uni or work or when my days get extremely busy. This was until I brought a dehydrator, grew a bunch of kale and discovered Kale Chips!

KALE HEALTH BENEFITS

  • One cup of chopped kale contains just 34 calories + 3g protein
  • Per calorie: has more iron than beef, more calcium than milk, 10% more vitamin C than spinach
  • Contains no cholesterol and no unhealthy saturated or trans fats, making Kale chips a great option for cardiovascular health
  • Rich with powerful antioxidants & vitamins and minerals – Vitamin A, C, K, E, potassium, calcium, iron
  • Gluten Free + High Fibre (which stabilises blood sugar levels, helps keep you full)
  • Anti-inflammatory
  • Natural detoxification food + when juiced, a natural hangover cure

Kale chips make a great  low-calorie, nutrient-dense, quick, easy snack and as I found out, is a really clever and incredibly delicious way to get those leafy greens into my belly! YUM!

Important: Kale is quite strong in flavour so I recommended you add some spices (as mentioned in the recipe) or see below in EXTRAS for a Salt + Vinegar recipe.

KALE CHIPS

gluten-free | grain-free | nut-free | refined- sugar free

1- 2 servings | 15 minutes

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Image source: Honest Fare

What you need:

  • 1 bunch kale leafs (pull off the stem)
  • ½ tablespoon olive or coconut oil
  • ½ teaspoon of 2-3 seasonings of your choice (garlic powder, paprika, cinnamon are my favourite)
  • ¼ teaspoon Himalayan salt

How to make:

  1. Pre-heat oven to 120 degrees. Line baking tray with baking (parchment) paper.
  2. Remove leafs from the Kale stem (stems are great for smoothies) and gently wash under cold water and pat dry with paper towel.
  3. ‘Massage’ the oil into the Kale until all leaves a covered and coat with your chosen seasonings/spices.
  4. Spread out Kale leafs onto baking paper, but make sure the layer is thin, even and you leave at least a 1cm gap between each leaf. Otherwise your kale will be soggy and cook unevenly.
  5. Bake for 10 minutes then rotate the tray and bake for a further 10 minutes. You want the chips to be brown, but not burnt.
  6. Let cool for 5 minutes to crisp up.

EXTRA:  Kale does have a strong flavour. Thus, if you want to create something with flavour and similar tasting to packaged chips – add some salt and vinegar! Mix ¼ tablespoon of Apple Cider Vinegar or white vinegar with ¼ teaspoon Himalyan salt, whisk until combined, then sprinkle over chips after they have been baked. Simple and Tasty!

NOTE:  You may also try these in a dehydrator.

Enjoy!

Want more healthy ideas and recipes? JOIN THE B.O.N.N FAMILY ON: Instagram:@bodyofnature | Facebook: BodyOfNatureNutrition 

KAYLEIGH, X

 

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