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