Fitness Health

Kale Chips: Nutrition Facts and Tips on How to Make Kale Chips

Kale Chips: Nutrition Facts and Tips on How to Make Kale Chips

Kale chips are a healthy alternative to potato chips, providing similar flavors and textures with far less calories. They are rich in beta carotene (good for eyesight), vitamin K and antioxidants like vitamins C and E. Last, but not least, they are very easy to make. Have a look at these kale chips recipes and choose whichever tickles your fancy.

Dehydrated Kale Chips

Dehydrating will enhance kale’s natural salty-sweet flavors while preserving its full nutritious content, which makes dehydrated kale chips a very popular raw snack. To make dehydrated kale chips, you will need kale leaves, olive oil, salt and a basic food dehydrator. Here’s a step-to-step guide on how to make dehydrated kale chips:

1. Wash and dry a bunch of kale leaves (leave them to dry onto a clean paper towel or place them in a salad spinner).

2. Transfer leaves into a large bowl.

3. Add 1 to 3 tablespoons of olive oil and ½ a teaspoon of salt. To get a smooth, even coating, gently massage the leaves with clean hands.

Kale Chips: Nutrition Facts and Tips on How to Make Kale Chips

4. Evenly spread the leaves onto dehydrator trays, making sure they do not overlap.

5. Leave them to dry in the dehydrator for 4 to 6 hours at a temperature of 115 degrees F (46 degrees C).

This is the best cooking method if you want your kale chips raw. Before dehydrating, you can add a number of seasonings to the leaves, from sundried tomatoes and basil for a nice Mediterranean tang, to cashews, red pepper and garlic for a richer Oriental flavor.

Baked Kale Chips

This is a very fast and easy recipe. Here’s how to make delicious baked kale chips.

1. Reheat the oven to 350 degrees F (175 degrees C).

2. Remove the inner stalk and thick veins from the kale leaves.

3. Wash the leaves gently and leave them to dry.

4. Place the kale leaves on baking sheets, making sure they do not overlap too much. 

5. Add olive oil, making sure you do not overdo it. Start with a little bit and add more if needed. With clean hands, gently rub the oil onto each leaf. 

6. Add salt and seasonings (try pepper, cumin, chili flakes or smoked paprika). If using wet seasonings, you will need to bake it longer at a lower temperature to get everything nice and crisp without burning.

7. Bake until crisp. This shouldn’t take more than ten minutes. Place the trays in the oven and rotate after five minutes. Check again after three minutes, picking up a chip. The idea is to get the chips crisp, not browned.

See also:Top 10 Green SuperfoodsHealthy Vegetarian Snack Ideas

Photos: Thinkstock

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