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:
- I know ALL the ingredients which have been used
- I enjoy baking, especially creating intolerance free recipes
- Its healthier and things taste SO much better
- To save money (in some cases)
- 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)
- 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.
gluten-free | grain-free | nut-free | refined- sugar free
1- 2 servings | 15 minutes
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:
- Pre-heat oven to 120 degrees. Line baking tray with baking (parchment) paper.
- Remove leafs from the Kale stem (stems are great for smoothies) and gently wash under cold water and pat dry with paper towel.
- ‘Massage’ the oil into the Kale until all leaves a covered and coat with your chosen seasonings/spices.
- 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.
- 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.
- 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.