Healthier living, one day at a time!

Garlicky Kale Chips

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It's National Kale Chip Day, October 1, 2014!

In honor of the day I thought I would post one of my favorite kale recipes, my Garlicky Kale Chips.  They are a fun go-to snack or make a great appetizer when you are entertaining. I  make mine in my dehydrator, but you can also pop them into the oven for a crispy, yummy treat.  The red bell peppers and cashews lend a slight sweetness to the dish.

So why does kale get a day of its own?

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here is a quick list of 11 Health Benefits of Kale, adapted from an article from MindBodyGreen by Alison Lewis that helps explain why kale is just so good for you and deserves to be recognized.

1. Kale is low in calories, high in fiber and has zero fat. 
One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also rich in folate and magnesium.  Magnesium is a super nutrient known to help regulate blood pressure, moods, alleviate migraines as well help us get a better night’s sleep! 

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision and your skin.  It helps prevent lung and oral cavity cancers as well.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in well absorbed calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

11. Kale is rich in glucosinalates.  Nutrients that help prevent cancer.

Enjoy the chips (and improve your health in the process!)


Garlicky Kale Chips

Ingredients: kale-chip-bowl

½ red bell pepper

½ cup raw cashews

½ cup pumpkin seeds

¼ cup lemon juice

2 tbsp chopped scallions

2 cloves garlic

¾ tsp sal

1 bunch kale


  1. Preheat oven to 325 degrees F.
  2. Wash and DRY kale.  Remove stems.  Drying the kale will result in a crispier chip.
  3. Blend remaining ingredients together in food processor until smooth and creamy.
  4. Place all ingredients in a mixing bowl.  Massage sauce into the kale leaves with your hands.
  5. Carefully lay kale out on cookie sheets, being careful not to overlap the pieces.
  6. Bake for about 15 minutes, or until crispy but not browned.  It’s best if you turn leaves half way through.
  7. Note:  alternatively, you can bake at lower temperature for more even cooking :  200 F for 35 minutes, making sure to turn leaves at least once.  If you have a dehydrator, place the chips on the trays and dehydrate at 115 degrees for several hours or until crispy.
Do you make kale chips?  Care to share your recipe?  I can post it in my newsletter along with your name, to share with all my followers!

Enjoy the day!
Yours in Health,


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