Easy recipe for homemade kale chips for a healthy, low carb crunchy snack prepared in a manner that enhances digestibility and reduces anti-nutrients.
Kale chips are a satisfying low-carb snack when you are craving a crunch but don’t want to eat starchy chips.
They make a great substitute for croutons on salads too.
Why would you even bother taking the time to make kale chips?
Isn’t kale far better to eat raw in a green smoothie or salad?
Actually, kale is not a good choice at all for eating raw.
Kale is a cruciferous vegetable, and as such, contains goitrogens that actively suppress the thyroid gland.
Contrary to popular belief, however, it is not high in oxalic acid, which can be a risk for the kidneys.
The good news is that cooking kale even at low temperatures will significantly reduce the goitrogens. This allows you to enjoy this crucifer without risk to thyroid health. (1)
If you already suffer from thyroid disorders, you may choose to avoid cruciferous veggies altogether, and that is, of course, your choice based on your personal situation.
However, in the context of a traditional, iodine-rich diet, cooked cruciferous veggies like kale are a healthy choice.
I should mention that I was skeptical of this recipe at first, as I do not care much for the taste of kale.
I must say that after trying it myself, the verdict is that these kale chips are truly delicious! The seasoning and extra virgin olive oil make all the difference!
Homemade Kale Chips Recipe
Easy recipe for homemade kale chips for a healthy, low carb crunchy snack prepared in a manner that enhances digestibility and reduces anti-nutrients.
Ingredients
- 1 bunch kale preferably organic
- 1 Tbsp raw apple cider vinegar
- 2 Tbsp extra virgin olive oil
- 1/4 tsp sea salt
Instructions
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Strip leaves from stems in approximately 2 inch pieces. Rinse and pat dry.
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Place kale pieces in a large ziplock bag and pour dressing over them. Close the bag tightly. Massage dressing into the kale pieces for 1-2 minutes.
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Arrange the seasoned kale pieces on greased cookie sheets. Bake at 300 °F/ 149 °C for 20-30 minutes. Turn the kale pieces for the last 10 minutes to make sure both sides are thoroughly dried and crisped.
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Enjoy the kale chips immediately and keep the unused portion in a cool pantry or refrigerator in a tightly sealed container.
Recipe Notes
I used red kale for this recipe, but any type of kale works great!
(1) Crucifers in the Context of Traditional Diets and Modern Science
More Information
Think All Raw Veggies are Best? Think Again
I just made a video demo on how to make Kale Chips about a week ago! Here is the link to the blog post containing the recipe and a youtube video:
http://wholefoodswholefamily.wordpress.com/2010/10/16/how-to-make-kale-chips-a-foodie-family-friday-production/
Enjoy!
Ok…what green veggies are safe to juice? Celery and cucumbers? (sorry it's off topic!)
Oh yes, they get nice and crisp! But I am going to try to lower temp next time, especially since I use the olive oil. Love your articles, they always get me thinking and give us such great ideas!
They are also very good using lemon juice instead of vinegar. I use a mixture of refined coconut oil and extra virgin olive oil so that the oven temps are fine for the oil too. But that was with a higher temp, so perhaps using your 300 degree temp the olive oil would be fine by itself.
Amy, great tip about just rubbing the dressing in my hand. Will try that next time I make them.
Tina, a lower temp for a little longer would probably preserve the nutrition a little better than a higher temperature for a shorter period of time. Do yours get nice and crisp in only 15 minutes at 375?
Michelle .. I will have to try the cayenne. I wondered if it would be too tangy but will have to try now that you mention it. I love tamari too. Yummy!
I love Kale Chips! I love adding cayenne as well! And tamari is another great option too.
At different times I've also used coconut oil and olive oil which both work really well.
I would love to make some kale chips…its all out of season now which is sad!
Curious… Is olive oil safe when used for this baking of the kale. I read it turns toxic in the case of using it above a saute.
Yum! I generally toss the kale with a little olive oil, sea salt, and some diced onions and cook them at 375 for about 15 minutes, we love them! Would the higher temp affect the nutritional value at all?
i make kale chips alot! and love them:) i massage them by hand – no need to use a plastic bag (and your hands get nice and soft). my favorite toppings is nutritional yeast – such a great umami flavor. a little soy sauce is good too.
I've not used apple cider vinegar…I'll have to try it. I normally do oil and garlic salt.
I really should mention that I bought the organic kale at the store yesterday afternoon and put them in the refrigerator overnight .. this morning I saw they were getting slightly wilted already, so I made the kale chips right away and posted about it shortly thereafter. So, if you buy a bunch of organic kale to make this, be ready to make them right away as the kale gets wilty pretty fast in the fridge. My MIL told me that to keep it fresher longer, stick the stems in a glass half full of filter water and cover them with a plastic bag and then refrigerate.
I’d like to add: I use my “Misto” sprayer for adding the olive oil to the dry kale leaves, which leaves a very light amount on every piece. (I only mist one side.) But, since I’ve never heard of using ACV, I may put both EVOO and ACV into my Misto! Sounds delicious!
One more thing: Trader Joe’s now has “dehydrated” kale chips that have a delicious coating. I saw a similar recipe on The Raw Chef’s website, using cashews, etc. I’m going to try that recipe next!
To keep Veggies longer in fridge ~ shave the cut end, ust to expose fresh end and rinse tips in water, rebag and refrigerate..this works well for celery, red cabbage, lettuce, Kale..