How to Enjoy More Kale in Your Diet

by Merja Willock on December 30, 2011

in Recipes

Looking for guilt-free alternatives for New Year’s eve party snacks? Ever thought of kale?

When I had my first kale chips this year, it was love at first bite. Kale is packed full of health benefits and nutrients. Among others here are few very good reasons to eat more of it:

  • high levels of antioxidants, thus protecting us from the free radicals
  • anti-inflammatory benefits
  • supports our detoxification system
  • anti-cancer properties

Kale has a varied micronutrient profile and is an excellent source of vitamins A, C,  K  and manganese.

How to Enjoy More Kale in Your Diet

One of the most delicious and enjoyable ways to get more kale into your diet is to eat kale chips. Kale chips have taken the market by storm and can be found in the majority of health food stores. They are a wonderful snack, and I confess that I often have them for breakfast straight from the dehydrator. I was first inspired by Russel James’s Spicy BBQ Kale Chips video.  You can find an endless amount of different recipes online, or experiment with your own favorite flavors. One of my top-picks is a combination of garlic and pine nuts.

You need 300 grams of kale (I usually use curly kale but any variety can be used)
Sauce:
1 1/2 dl pine nuts
juice of half a lemon
a dash of cayenne pepper and sea salt
3 cloves of garlic
2 dl of water

Blend all sauce ingredients, then mix evenly over shredded kale pieces with your hands (you can use the stems later for juicing). Spread over drying racks leaving gaps for air circulation. Dry at 46 degrees Celsius for 4-6 hours in a dehydrator.

If you don’t have a dehydrator, you can dry them in an oven at lowest possible temperature with the door ajar. Leave them in until crisp. Or bake them in 175-200 degrees Celsius about 10-15 minutes. (This last option means they would obviously no longer be raw.)

kale chips

I have used this same recipe (with a bit of added olive oil) as a salad dressing for ripped kale and avocados.

Check out  Amie Sue’s  raw food website Nouweau Raw for more wonderful kale chip recipes (my classmate from IIN). How would, for example, Chocolate Coconut Kale Chips sound like?

Tell me about your favorites!

(Photos by John Willock)



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