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 known for quite some time about the dangers of eating raw crucifers, so I have avoided those raw for years. Then recently I read that Dr. Mercola juices daily using vegetables that include both kale and collards. So I didn’t research it. I just assumed the juice would be okay without the fiber since he used it. I’ve been juicing with this combination for about three weeks and it’s so yummy and green. I wonder why Mercola thinks they are safe.
Just discovered these last fall when I had too much kale. Try them with sesame oil and salt!
Elizabeth Sotelo Escobedo
Janae Wolf
We use salt, mct oil and nutritional yeast on our kale chips. It gives a cheesy, buttery taste that my kids love. Thanks for a wonderful post!
It’s a (very common) myth that goitrogenic foods/crucifers thwart thyroid function. In fact, they’re recommended for those with Hashimoto’s. http://bit.ly/1aGVeOc
Does using a dehydrator also decreases the detrimental effects on thyroid, just like baking in the oven?
does kale juice work ok?
We make ours with nutritional yeast on them as well. YUM!!!
Wow, I am so sad. I just got addicted to raw lacinto kale leaves, rubbed with olive oil and lightly salted. I can eat almost the whole bunch in one salad plate. Just kale, and nothing else. Now what do I do? It’s not like I am the healthiest eater in the world. Finding out that something I actually LIKED that I thought was good for me turns out to NOT be good for me? Major bummer.
I do like kale chips, however.