Okay, I'm jumping the gun on National Kale Day which is on October 4th this year (yes, it's a real thing).
But, I've been snacking on these delicious "Cheesy" Kale Chips for the last few weeks and I never get tired of them. They're a wonderful substitution for traditional potato chips that can be made with unhealthy fats and chocked full of salt and empty calories. And kale chips contain waaaay more nutrients that are good for us! Better yet, there are only 4 ingredients!
And I have a lot of kale.
You see, not only do I grow kale in my own garden, but I also have a farm share that grows the most wonderful vegetables - and I've been getting one or 2 bunches every two weeks!
That's a lot of kale! Even for me.
But, even if you don't have a seemingly endless supply of kale, the grocery stores have an abundant amount of fresh, organic kale this time of year.
Here's your chance to reap the benefits of this nutrient-dense veggie (one of the most nutritious, anti-inflammatory foods we can eat) AND enjoy a delicious snack!
Some of the health benefits of kale:
- Antioxidants: Kale is rich in antioxidants like vitamin C, beta-carotene, and flavonoids, which help reduce oxidative stress and inflammation in the body.
- Vitamin K: Vitamin K is essential for regulating inflammation and can be found in significant amounts in kale. It helps in preventing excessive inflammation.
- Omega-3 Fatty Acids: Kale contains alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has anti-inflammatory properties and can help balance the omega-3 to omega-6 ratio in the body.
- Fiber: The high fiber content in kale supports gut health, which is closely linked to inflammation control. A healthy gut can reduce systemic inflammation.
- Phytonutrients: Kale contains various phytonutrients, such as quercetin and kaempferol, which possess anti-inflammatory properties and can help modulate the body's immune response.
- Minerals: Minerals like magnesium found in kale can play a role in reducing inflammation by regulating various biochemical processes in the body.
- Sulforaphane: Kale is a source of sulforaphane, a compound with anti-inflammatory and antioxidant properties that may help protect against chronic inflammation.
- Vitamin A: Kale provides vitamin A in the form of beta-carotene, which can help reduce inflammation and support immune function.
- Vitamin E: Vitamin E is another antioxidant found in kale that can combat inflammation by neutralizing free radicals.
- Calcium: Kale is a good source of calcium, and maintaining proper calcium balance may help in preventing inflammation-related bone issues.
- Iron: Iron in kale is essential for oxygen transport and overall metabolic health, which indirectly affects inflammation.
- B-Vitamins: Kale contains various B-vitamins like B6, which can help regulate inflammation by supporting immune system function.
And, it's also important to note that while organic kale can provide these nutritional benefits, a balanced diet with a variety of fruits and vegetables, along with other healthy lifestyle choices, is essential for effective inflammation control.
There I was with all this kale and wondering how to use it all.
So, I dove back into my recipes and pulled out this classic. They are made with healthy olive oil (unlike commercial chips made with inflammatory oils), and nutritional yeast. If you've never tried nutritional yeast (also known as "noosh"), you're in for a surprise. It adds a wonderful cheesy flavor to your chips. It is a healthy way to enjoy "cheese" if you're avoiding the inflammatory effects of dairy products. It also is a good source of B vitamins, especially Vitamin B12, protein, fiber, and antioxidants.
So go ahead. Dig in and enjoy!
Let me know if you make them. You may never go back to potato chips again!
Happy snacking!
Yours in Health,
Evey
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"Cheesy Kale Chips"
Ingredients:
8 cups Kale Leaves (about 1 large bunch, destemmed, and torn into large pieces)
2 Tbsp Olive Oil
1/4 Tsp Sea Salt (or to taste)
1/4 cup Nutritional Yeast
Directions:
- Place torn kale leaves in a large mixing bowl. Reserve stems for another recipe!
- Drizzle leaves with olive oil and, using your hands, massage the oil into the leaves until they are well coated and wilted a bit.
- Sprinkle kale with salt and nutritional yeast. Again using hands, mix until leaves are well coated.
- Dehydrator method: Arrange leaves in a single layer on dehydrator tray. Set temperature to 85°F and run dehydrator overnight, about 6-8 hours or until leaves are crispy.
- Oven method: Oven method: Preheat your oven to 350°F. Line one or two baking trays with parchment paper. Arrange the kale evenly on the prepared baking trays, making sure not to overcrowd. Bake in the preheated oven for approximately 10-15 minutes. The exact baking time may vary based on your oven and the size of the kale pieces. Start checking after 8-10 minutes. The kale chips are ready when they are crisp but not browned or burnt. Keep a close eye on them, as kale can go from perfectly crispy to burnt quickly.
- Let cool and enjoy! Store leftovers (if there are any!) in a sealed container in the refrigerator or cool pantry. Will keep up to 5 days.
