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’ve been making these for while and my whole family loves them. I use kale or chard for our chips. I use salted butter though to make mine and have never used vinegar since my husband hates the smell and taste of anything with vinegar in it. The butter gives it a MUCH better flavor than the oil. Sometimes I add a little white pepper and garlic powder.
They are really good with Trader Joe’s everything seasoning too!
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I’ve never seen purple kale.
I’ve been making kale chips for a while, but I’ve had two questions in the back of my mind about them. I thought that to reduce the goitgrogens, the greens needed to be steamed and that the water needed to be discarded. So, even just sauteing the greens was not enough. If that’s correct, how does baking them remove the goitgrogens? Secondly, I’ve wondered if 300 degrees is too high of a temperature for olive oil? Thanks for any insight.
This is awesome! Curious what anyone in this threads opinion is if potassium iodine supplementation. If you reveal to me it’s real bad- then that’s the pits because I’ve already been on it for years! I’ve experienced wonders on it, though! My allergies over 80% better and many other benefits! Any knowledge about this?? Keep in mind that I supplement with POTASSIUM iodine not just pure iodine (I could get the exact blend off the bottle once I’m home) supposedly its just as if you ate tons of leafy greens consistently in your diet? Interested to hear your wisdom from this bunch on this one.
I have never tried it with vinegar before. That’s new!!!