• Christiane Panesar, CHNC, MA

How to make Kale Chips (2 versions)


A delicious way to eat your cruciferous vegetables


Looking for a healthy and delicious snack? Here are a couple of recipes to fulfill that salty and crunchy craving. Even my toddler loves these!

Salt & Vinegar Dressing

1 bunch curly kale

1 Tbsp coconut oil (melted)

1 tsp apple cider vinegar

1 Tbsp lemon juice (fresh)

1/4 tsp Herbamare or sea salt

Kale Chips Recipe
Kale Chips

OR


Thai Ginger Dressing

1 head of curly kale

1 Tbsp apple cider vinegar

1 Tbsp lemon juice (fresh)

1 tsp coconut oil (melted)

1 Tbsp tamari

1 tsp honey

1 inch fresh grated ginger

1/4 cup almond butter

pinch of cayenne


  1. Wash kale and let the leaves dry completely. Use a clean towel to pat dry them. If the kale is still a little wet when it's baked, it will steam the kale in the oven which might lead to soggy kale chips.

  2. Preheat the oven to about 300 ° degrees Fahrenheit. Cover two baking trays with parchment paper.

  3. Remove the stems from the kale and rip into bite sized pieces (factor in that the kale will shrink).

  4. Choose either the Salt and Vinegar Dressing or the Thai Ginger Dressing. Mix dressing ingredients together. 'Massage' dressing into the kale as even as possible.

  5. Distribute the kale pieces onto the baking tray with the parchment paper in a single layer. Don't overlap the kale leaves.

  6. Put the tray into the oven for 10 - 15 minutes. Watch the kale chips closely so that they don't burn! Some ovens are more powerful than others. It's a very fine line between soggy kale chips and burned kale chips. Check often towards the end and maybe do quick taste testing!

  7. The chips can also be made in the dehydrator if you have one (this is my preferred method): Put in dehydrator for 3 – 6 hours at 115° F. Dehydrate till desired crispness is reached.



 

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