Saturday, May 2, 2009

Kale Chips

I don't ever remember eating Kale as a child. I personally don't like the taste of Kale, but have been putting it my green smoothies for awhile now because of its nutritional content.

Diana Dyer, a dietitian and author on the subject of cancer survival, has this to say about kale on her blog "The standouts are the high content of calcium, vitamin C, vitamin B6, folic acid, vitamin A (in the form of beta-carotene), vitamin K, potassium, manganese, copper, and even the plant form of omega-3 fatty acids (alpha-linolenic acid). In addition to the carotenoid beta-carotene, kale contains other very important carotenoid molecules called lutein and zeaxanthin (both necessary for eye health) and numerous others (probably too many to count, and maybe even yet identified)."

In other words, Kale is REALLY good for you. And, I finally found a way to eat kale that I like- Kale chips! My kids also love these Kale chips and best of all, it's another super simple, quick recipe! We make big batches of these every other week.

Kale Chips:

  • 2 bunches of kale (I like the Dino Kale- the Kale with the huge leaves. Savanna likes the curled types of kale- those are the ones you often see as garnish on your plate at restaurants- she says they make crunchier chips)

  • Olive Oil (approx 3 Tb, depending on the amount of Kale used)

  • Sea Salt (approx 2 Tb)

  • Apple Cider Vinegar (optional- a dash or two)
I usually just eyeball this recipe, so you'll have to bear with me. First, cut the leaves off of the stalks. Set the stalks aside (you can save the stalks for soups or smoothies). Cut the leaves into chip-sized pieces. In a large bowl mix the leaf pieces with a fair amount of olive oil and sea salt and just a dash or two of acv. I like to massage the leaves to make sure that each chip is covered in the marinade. They taste better if you allow them to marinate for about 20 minutes. Spread onto a baking sheet in a single layer and bake on the lowest setting of your oven. Check after about 30-40 minutes. They will wilt at first, and then crisp up.

I usually don't bake them in the oven, so they I'm not positive how long that will take- on the lowest setting, it could be a while. I bake my chips in my dehydrator at 105 degrees for several hours until they reach the desired crispiness. They store really well in the gallon-sized Ziploc bags and do not need to be refrigerated. You can play around with the amount of oil and different types of seasonings.


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