Kale chips make a perfect replacement for potato or corn chips when you are having a craving.
One serving (2 cups/500 mL) of these crispy delights and you are consuming 300 mg of calcium, or the equivalent of a full cup (250 mL) of milk. Kale has lower levels of oxalic acid, allowing its calcium to be more bioavailable than spinach.
I made these on The Marilyn Denis Show on May 10, 2011. To watch the episode, click over toMarilyn’s websiteand scroll forward to 4:50 on the timecode.
Yield:Serves 5
Kale Chips
Prep Time:
30 minutes
Passive Time:
3 hours
Total Time:
3 hours30 minutes
Kale chips make a perfect replacement for potato or corn chips when you are having a craving.
Ingredients
Kale Chips
- 10杯绿色花kale, washed, large stems removed, torn into bite size pieces
‘Cheese’ Coating
- 1 cup cashews, soaked 2 hours
- 1 cup sweet potato, grated
- 4 tbsp lemon juice
- 2 tbsp nutritional yeast
- 1 tbsp honey
- 1/2 tsp grey sea salt or pink rock salt
- 2 tbsp filtered water
- 2 tbsp filtered water
Instructions
- Place kale in a large mixing bowl.
- Blend the rest of the ingredients in a blender or food processor until smooth and thick. You may have to open the lid and scrape down the sides to ensure proper mixing.
- Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be really glued on to the kale.
- Place kale onto parchment paper and dehydrate for 6 hours at 115 degrees F. You’ll need to use two trays. If you don’t own a dehydrator, set your oven to 150 °F (65 °C) and dehydrate for 2.5 to 3 hours.
- Remove and store in a dry airtight container.
Nutrition Information
Yield
5Serving Size
1Amount Per Serving Calories292 Total Fat14g 饱和脂肪3g Trans Fat0g Unsaturated Fat10g Cholesterol0毫克 Sodium604mg Carbohydrates37g Net Carbohydrates29克 Fiber8g Sugar11g Protein12g
