I grow kale in my garden every year. It is so easy to grow (although cabbage worms and aphids love it, I use organic methods to combat bugs) and you get a lot of kale from one plant. We love kale sautéed as a side dish, or in soups. However, our favorite way to eat kale is as organic kale chips.
Kale has earned it place in the superfood category. There are many varieties of kale and kale is a super versatile green. I even through handfuls of baby kale in my smoothies on occasion. Kale is a member of the brassica family (broccoli, cabbage, etc.) of plants. Kale has a great macronutrient profile. It is low in calories and contains vitamins A, B6, C and K, folate, fiber, carotenoids and manganese, quercetin, glucosinolates, . The high levels of antioxidants in kale are great for fighting inflammation. Antioxidants scavenge free radicals in your body helping to avoid or lower inflammation. Glucosinolates, of which kale is rich, are compounds that are converted into isothiocyanate in the small intestines. There are numerous studies linking isothiocyanate in fighting cancer. Isothiocyanate eliminates certain carcinogens from the body by conferring protection against DNA damage, and stimulating apoptosis of cancer cells. Organic growing methods are important when choosing vegetables, especially leafy greens, as it reduces the amount of toxic chemicals you ingest.
Kale does (as do other brassica family vegetables/greens) contain oxalates (although is fairly low in oxalates), so those prone to kidney stones or taking blood thinners should consult with their doctor about including kale in their diet.
Making Organic Kale Chips
I make my organic kale chips in a dehydrator, but you can make them in the oven. If using an oven, do so at a very low temperature and watch them carefully. They go from done to burnt in no time. I would say try about 20-25 mintues, but check on them very few minutes after the first 10-15 minutes. You want them crispy but not charred.
They are very versatile. Use your favorite seasonings. I frequently play with the seasonings to do whatever mood I am in for a snack.
Organic Kale ChipsCourse: Snacks, Vegetables
Delicious and healthy dehydrated, seasoned kale chips. Makes a great snack.
1 large bunch organic kale, washed, dried, stemmed and torn into pieces and is
2 Tablespoons organic extra-virgin olive oil (or to taste)
1/2 to 3/4 unrefined sea salt, to taste
2 teaspoons to 2 Tablespoons of seasoning, chili powder or other seasoning, to taste (I like garlic powder and a chili seasoning)
- Make sure kale is washed, stems removed, leaves torn into pieces and placed in a large bowl
- Add olive oil to kale and massage into kale leaves until slightly softened and glossy
- Add salt and your preferred spices and mix them well so all kale leaves are coated
- Lay each piece of kale leaf onto a dehydrator tray so they are not touching or overlapping
- Once all kale is in dehydrator on trays, turn on dehydrator to approximately 105 degrees Fahrenheit. Allow to dehydrate for 4-8 hours, it really depends on how much kale you use, the size of the pieces of kale, and humidity. I start checking around 3 hours and if any are completely dry, I remove them and continue drying the remaining leaves. I frequently just let it go overnight and it is fine.
- Store in an airtight container or vacuum seal if you want longer storage.
- Nutritional Yeast is delicious (kind of a cheesy flavor) on kale chips. I use various varieties of kale, I find Lacinato Kale aka Dinosaur kale takes a little more massaging to break it down to soften and get glossy. Note that the video is more like a double batch.