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I have talked about my love for kale before, but last time I shared a raw recipe and I know not everyone enjoys (or can enjoy) kale raw. Today we have delicious crunchy and slightly salty kale chips!
One thing I have learned from study holistic nutrition is that no two people can or should follow the same diet. We all have different bodies, complaints, lifestyles and goals, so we need to adjust our diets for those things, and this is exactly what a R.H.N. can help with!
Kale, for example is a goitrogenic vegetable, it contains goitrogenic compounds that can interfere with proper thyroid functioning. Those suffering from a thyroid problem should exercise moderation and caution before consuming goitrogenic vegetables. So although kale has risen to “super-food” status to some for its phytochemical content (aka anti-cancer properties), calcium and vitamin content as well as high fiber, it is not right for everyone to include it in their diets.
Lets talk kale chips. It is important to prepare your kale properly to ensure you get the perfect chip! Here are a few tips.
Remove the tough steam
Remove the tough stem down the back of the kale, it is too difficult to chew and to digest. Save it for a smoothie or for what I am going to share in the next few weeks! Until then put it in the freezer.
Wash your kale well
Wash your kale in cold water to keep it crisp and add vinegar if you bought it from a grocery store or others have handled it to help remove anything that might have been left behind. Make sure you get all the dirt and bugs off the leaves.
Fun story: I pick my kale from my back yard recently, and the last time I did I had three of the biggest slugs I have ever seen. They started crawling up the sink and I was mortified. Anyways, let’s just say lesson learned, shake the kale on your way back to the house and wash it super well to ensure you’re not eating slugs!
This is also a great time to tear up the kale into chip-sized pieces.
Dry the kale well
This step is so important. For some time I was avoiding getting a salad spinner because they are big and bulky, but it is really a must and I use it regularly now in my own kitchen. Removing the water helps to ensure your kale doesn’t steam in the oven and it helps the oil stick to the leaves. If you don’t have a spinner dab with a paper towel or clean dish cloth until dry!
Drying all of your greens keeps them fresher, longer in the refrigerator and will help salad dressings from falling off your leaves producing a soggy salad.
Simple Baked Kale Chips
4 large kale leaves, prepared (see above: wash, tear, dry)
1 tbsp coconut oil, melted
salt, pepper, garlic powder and paprika (to taste)
Preheat oven to 295 F. Evenly coat the kale with the coconut oil, use as little as possible to lightly coat the leaves (too much oil will make your chips oily and difficult to bake properly). Once coated, add seasonings and toss to coat. Spread out kale onto parchment lined pans (I needed two). Make sure not to over crowd the leaves to help with even baking. Baked for 10 minutes, rotate pans and baked for an additional 5-8 minutes, keep a close eye as all ovens are different and kale chips burn very fast! Chips should be lightly browned (very lightly), crispy and crunchy. They should not taste burnt.
Let rest for 5 minutes before digging in, if you can wait that long!
Cooking at a lower temperature helps get a crunchy chip without burning. It takes a little bit longer but it really does produce a top-notch kale chip!
What's your favourite way to get your kale? Are you a fan of kale chips?
Amanda is a Registered Holistic Nutritionist out of Southwest Middlesex, and London ON. She works with clients to help them achieve their health and wellness goals!
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