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
Great information. It seems that goitrogens are reduced most by boiling for 30 minutes. Although steaming and other forms of heating do reduce goitrogens. As a guess, if you started baking them rather wet at a higher temperature it might be similar to steaming. It does seem sitting IN the water helps though.
On Temperature: I’ve made yummy kale chips at many temperatures. My favorite is to use the dehydrator and keep the temperature between 100 and 150 ~12 hours. However, this won’t help reduce goitrogens much, based on what we know about boiling. The chips turn out with less of a burnt flavor if you keep temperatures below 250 or what VERY CAREFULLY. Your choice – 2-5 minutes in a HOT 400 degree oven. About 20-30 minutes at 250, or 12 hours at 100.
On Storage: The Kale Chips keep very well if they are thoroughly dried and crispy in the dehydrating process. Once dried/cooked you need to either – EAT THEM ALL RIGHT Away (very easy). OR store in a sealed container. If you live in a climate with any humidity, try keeping them in the fridge to stay dry. I’ve used a paper bag in the fridge. When it’s very dry here in Southern California (15-20%) humidity or less – they keep OK in a sealed container on the counter top. If you have any of the little silicon packets from vitamins that say DO NOT EAT, you can try tossing them in. The Fridge is easier.
FLAVORS: I love them with nutritional yeast. Spice and Oil to taste!
Thanks for the great discussion and website, I too am trying to learn all there is about protecting your thyroid.
How long do they last? Not long if you can not stop eating them, otherwise left in a bowl covered with paper towel or saran wrap, or throw in a plastic bag with end left open. They are so good my problem is I eat them right out of the oven and can not stop. There is usually NONE left. I buy all kinds of kale, my favorite is the Bag of Russian Kale at Trader Joes, sooo good. I take kale off the stems, toss it in a bowl with coconut oil and cracked black or white pepper., sometimes lemon juice, sometimes not. Hot oven for 15 min. Crisp and good. Oh! I should mention I spread them on a large cookie sheet, 1/2 bag fills one cookie sheet, so I do it twice. Although while the second batch bakes I usually eat the first batch right away. This stuff is addicting.
How long do they keep? I’ve seen this question twice with no answer. Anyone?
for iodine supplementation…breast fibroids have cleared up..
I use
Karen Tough – it is also iodoral that I take, the 50mg one and I’ve heard that is much better than Lugols
Sara you say the lake chips help protect your thyroid, what do you think of iodine supplementation?
^ thanks Karen I agree. All soils seem deficient. I take 50 mg a day that’s like 33,000% rda but rda is bs anyway
I’ve been wanting to make these recently!!! I’ll make sure and get the green kale. 🙂
The purple kale chips I made yesterday were very bitter tasting … I’m going to stick with the green kale from now on as they seem to make much better chips!
Every time i’ve tried to mkae kale chips i’ve failed miserably! Which sucks because I crave them so bad >:(