I absolutely love kale and consume this amazing green leafy vegetable in many forms, from green drinks and salads to side dishes and even dehydrated in the form of chips!! If you’ve never had the opportunity to try Kale Chips, then this is the perfect time! It’s June, farm stands are open and organic kale is in abundance.
Kale is a member of the cabbage family. It’s high in phytonutrients, fiber, vitamins A , C & K and provides many healing benefits. Including anti-inflammatory & cancer fighting properties. Kale comes in many varieties including: Cavolo Nero which is also known as black kale, dinosaur kale, dragon tongue, lacinato & tuscan kale. Scotch Kale which has gray-green leaves that are crumpled and curled on the edges. Plain Leaved Kale, which is blue-green in color with long thin leaves. Leaf and Spear Kale which is a hybrid of curly leaved and plain leaved kale. Rape Kale also known as hungry gap kale, because kale is plentiful during the winter season. Another of the curly leaved variety is Red Russian Kale, also known as Ragged Jack Kale, Buda Kale and Fearing Kale, it’s purplish in color with red veins and has more of a jagged edge to its leaves.
When selecting kale look for moist leaves that look fresh, crisp, bright in color and tender. Avoid wilted leaves that appear dry or yellow because they lack nutritional value. Dehydrating Kale is a great nutritional replacement for high calorie, high sodium potato chips and other unhealthy snacks. Dehydrating ~vs~ baking is a great way to preserve ever important nutrients and enzymes, while creatively increasing your intake of whole foods. Having plenty of Kale Chips on hand is a great way of eating fresh kale on the go, at any time.
There are many ways to prepare Kale Chips using various spices and ingredients such as; cashews, paprika, thyme, garlic, nutritional yeast (for a cheezy flavor) cayenne pepper and even chili pepper. I enjoy experimenting with many of these variations, but my favorite is the very simple recipe below:
Ingredients: (2-4) bunches of Scotch Kale , (2) Tbls Olive Oil & (1) Tbls of Bragg Liquid Aminos (2) Tbls Lemon Juice (1) Tsp of Sesame Seeds (or) Flax Seeds
Step 1) Remove Stems & Any Thick Veins.
Step 2) Rinse & spin dry or gently pat dry kale leaves.
Step 3) Rip into nice bite size pieces and not to small, because kale will shrink during dehydration.
Step 4) Place in bowel and……
Step 4) Toss with olive oil, Bragg Liquid Aminos, seeds & lemon juice.
Step 5) Place coated kale on dehydrator sheets or lined cookie sheets & dehydrate for 6-8 hours or bake on 100°F-115°F for approximately 2-hours. After 1-hour in the oven be sure to rotate the Kale Chips so they’ll dehydrate evenly.
NOTE: Low & warm settings vary from oven to oven. Some ovens temps settings will not go below 130°F-140°F at which point you’re simply baking your Kale Chips and not dehydrating them. Though still a very healthy snack, some vital nutrients are lost when green leafy vegetables are cooked. If you can not set your oven temp low enough for dehydration and you are “eating for healing” then you might consider investing in a food dehydrator with a temperature setting. If you still prefer to bake your Kale Chips, set your oven at 350°F and bake for 10-15 min.
Voilà! Kale Chips….Enjoy!
This recipe is also vegan & raw vegan friendly. Still have lots of kale left over? Check out The Positive Pear’s other recipes using kale: Nutritional, Gluten-Free, Diary-Free, Low-Starch & Inflammation Friendly Recipes
1/2 Cup of Frozen Blueberries
1/2 Cup of Fresh Blueberries
1/2 Cup of Frozen or Fresh Strawberries
1/4 Cup of Fresh or Frozen Raspberries
1 1/2 Cup of Zico Coconut Water
1/2 cup of crushed ice for a thicker smoothie
3 Tbsp of Nutiva Organic Shelled Hemp Seed
This recipe might vary slight depending on your blender. If you have a high-powered blender proceed by tossing in all ingredients, if not you might need to premix ingredients or add additional liquid. High powered blenders can easily crush ice while blending whole foods, whereas other blenders might require you to pre-crush ice prior to adding.
Completely optional: Nutiva Organic Shelled Hemp Seed is a great way to add protein to your smoothie, with only 2g of carbs it is very low-carb & low-starch diet friendly.
- 5-6 Organic Hass Avocados
- 1/4 cup of fresh Cilantro
- 3 tablespoons minced Shallots (substitution: onion or green onion)
- 2 cloves Garlic, minced
- 2 tablespoons freshly squeezed Lime juice (substitution: lemon juice)
Steak Strips With Bok Choy & Ginger, Lime, Garlic Raw Sauce Recipe:
In my ongoing battle my with chronic invisible illnesses & auto-immune disease, I’ve tried a number of different eating regimens, to help with managing the multitude of symptoms and the associated digestive issues. I alternate between vegetarian, raw vegan, to low-carb & low-starch with balanced protein. After my 8 years of straight raw vegan cuisine, I’m currently alternating between low-carb/low-starch & balanced protein in the winter, to more of a raw vegan with lots of fresh juices in the summer. This rotation stems out of pure necessity, as there is no cure for the auto-immune disease that I have and I prefer to manage my symptoms with a more natural approach. This means I must pay close attention to my diet. My husband who really enjoys cooking for me, has had his work cut for him, but he’s always up for the challenge. What’s even sweeter is that he adapts to eating whatever eating regimen that I’m eating at the time. Yes, those are interesting stories all their own. Especially our first time at a Raw Food Restaurant…pretty funny. It’s a quite balancing act when living with chronic invisible illness and multiple symptoms. I personally purchase foods free of hormones & harsh chemicals by gravitating toward organic & farm raised and I highly recommend the same for everyone healthy or sick. **(poblano chiles can contribute to inflammation, so it might be a best to avoid on a bad flare days. (The addition of them is completely optional)
This is Scott’s low-fat, low-carb & low-starch with balanced protein creation for me…Enjoy!
1lb Organic Beef Chuck Boneless Steak (or any thin cut beef steak)
3-4 Stalks Organic Baby Bok Choy
1 dash of Tamari (wheat free soy sauce optional)
2 inch slice of Ginger Root
1 Lime (juiced)
3 Garlic Gloves (minced)
**Poblano Chile Pepper
1/4 cup Olive Oil
To prepare raw sauce: Chop each ingredient separately or place in a food processor, using pulse/chopping mode; then pour in olive oil. Let sit for approximately 30 minutes. Raw sauce can also be prepared 24 hours in advance and refrigerated.
Rinse & separate each Baby Bok Choy leaf. Place in steamer and steam for approximately 15 to 20 minutes.
Pan sear steaks 2 to 4 minutes on each side, depending on the thickness. Rest cooked steaks for approximately 5 minutes. Cut into thin strips and set aside.
Plating your food: Lay steamed Bok Choy flat on the plate with stalk side up, using a total of 6-8 Bok Choy leaves, make a circle with green ends meeting in the center of plate. Lay steak strips on top of the Bok Choy greens, using approximately 1/2 cup to 1 cup of steak, or your desired amount. Drizzle with Tamari & approximately 1-tbls of fresh raw sauce and enjoy.
Note: carb/starch option for family members, or for those not on a low-starch diet: add couscous.
I absolutely love Kale in all of its glorious varieties and prepared in many different ways. I often eat kale as a side or an as entire meal, because of its antioxidant, anti-inflammatory, cholesterol-lowering and cancer fighting benefits. This is a fun, tasty recipe for anyone looking to add more vitamin K to their diets. This dish is perfect for a low-starch/balanced protein diet, and to make more vegan friendly simply omit the anchovies & eggs. If your not growing your own Dinosaur Kale, be sure to pick up a few bunches from your local Farmer’s Market, Whole Foods or the Organic Produce section of your local grocery store.
Beautiful Kale of Many Names: Dinosaur, Tuscan & Lacinato:
- 14 ounces organic Dinosaur Kale, devein & remove large stem, thinly slice crosswise (makes approx 8 cups)
- 6 Anchovy fillets packed in olive oil, drained (Trader Joe’s/approx 174 mg of sodium)
- 1/4 cup freshly squeezed organic Lemon Juice
- 1 garlic clove
- 1 teaspoon 365 Organic Dijon Mustard (Whole Foods) or Spicy Brown Mustard (Trader Joe’s)
- 3/4 cup Extra-Virgin Cold Pressed Olive Oil
- Freshly ground Black Pepper
- 1 hard-boiled Egg, peeled
Vinaigrette: Combine the organic lemon juice, anchovies, garlic & mustard in a blender; purée until smooth. Keep the blender running while you very slowly pour in the oil. Season with freshly cracked pepper to taste. Cover and chill. Can be made 2 days ahead & kept refrigerated.
Using a microplane zester/grater and a small bowl, grate your hard-boiled egg. I personally choose to use only the egg white, but if you prefer not to waste your egg, continue to grate the yolk as well. Grating can be done up to 6 hours ahead, simply cover, chill & store separately from other ingredients.
Toss kale and creamy dressing in a large bowl to coat. Add additional freshly cracked pepper if needed. Top with grated eggs and voilà! Enjoy as a meal or serve as a side dish, compliments of “The Positive Pear” (to modify for vegan friendly avoid the egg & anchovy)
Other Positive Pear Kale Recipes: “Kale”