Crunchy Dehydrated Kale Chips Recipe
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Crunchy Dehydrated Kale Chips Recipe
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This Homemade Kale Chips Recipe is a great healthy alternative to store-bought chips - so good that anytime I make them they are gone in a flash!
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Ingredients
- 7 cups kale
- 2-4 tablespoons olive oil
- 1/2 teaspoon salt (or to taste. Coarse salt can also be used.)
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Instructions
- Wash kale thoroughly.
- Remove thick stems from kale (I chop the stems and saute them well to avoid waste).
- Chop or tear kale leaves into large pieces.
- Place kale pieces into a large bowl.
- Add olive oil and mix to coat.
- Add salt and mix to coat
- Spread kale in a not-too-thick layer on dehydrator trays (or cookie sheets if using an oven).
- Place trays in dehydrator and dehydrate until crispy dry. (I dry these at about 125°F and they take about 2½ hours.)
- Store in airtight containers (I use both plastic containers and bags, though be careful with the bags as these will crush easily).
- Hide from kids because these can really be quite tasty :-)!
Notes
- You can make chips from kale, swiss chard -- really any kind of green. But our favorite so far is the kale!
- I dehydrate my kale at about 135 degrees (the temperature of the food is lower than the temperature setting on the dehydrator). I know this doesn't leave the kale raw, but I have been doing quite a bit of reading on the dangers of eating raw cruciferous vegetables and how they can really wreak havoc on your thyroid. The Healthy Home Economist has a great post on the problems with raw veggies - after reading that I no longer felt guilty about all the times that I passed over the raw broccoli and cauliflower at potlucks :-)!
- You can, of course, make this kale chips recipe in your oven, but a dehydrator, especially the Excalibur Dehydrator, is a much better choice. One of the main reasons why the Excalibur is great for making kale chips is that the trays are removable. Kale chips are a lot taller than most foods you can dry, so you have to take out every other tray. But even in my 9-tray machine I can only dry 4 trays worth of kale at one time.
Nutrition Information
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Calories
80kcal
(4%)
Carbohydrates
7g
(2%)
Protein
3g
(6%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Sodium
224mg
(9%)
Potassium
384mg
(11%)
Vitamin A
7809IU
(156%)
Vitamin C
94mg
(104%)
Calcium
117mg
(12%)
Iron
1mg
(6%)
Net Carbohydrates
7g
Nutrition Facts
Serving: 6cups
Amount Per Serving
Calories 80 kcal
% Daily Value*
| Calories | 80kcal | 4% |
| Carbohydrates | 7g | 2% |
| Protein | 3g | 6% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 224mg | 9% |
| Potassium | 384mg | 8% |
| Vitamin A | 7809IU | 156% |
| Vitamin C | 94mg | 104% |
| Calcium | 117mg | 12% |
| Iron | 1mg | 6% |
| Net Carbohydrates | 7g |
* Percent Daily Values are based on a 2,000 calorie diet.
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