nutrition

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Kale Chips

Kale Chips

SWEAT sweat.com

Kale Chips
Kale Chips

Potato and corn; organic and non-genetically modified produce of course; are two humble starchy vegetables which are arguably two of  the most loved sources of carbohydrate. Potatoes are an excellent source of Vitamin B&C and potassium, and corn is full of fiber and protein. In their natural form, potatoes contain next to no fat and are packed with antioxidants. 

A delicious potato mash and grilled corn on the cob are the perfect side dish and real crowd pleasers. There are tons of healthy and wholesome recipes that use potatoes and corn however the picture darkens when we slice them in thin layers, deep fry them, add lots of sodium and preservatives to extend their shelf life.

Potatoes not only turn into calorie bombs but they also lose all their vitamins and minerals aka “the good stuff”. 

Serious illnesses; heart attack, type 2 diabetes and even cancer, are associated with high consumption of sodium as found in chips. Calories are not created equally and chips are full of empty calories with no nutritional value, fiber, vitamins or healthy fats... It's no coincidence chips have been regarded as junk food. 

It's a real pain when I go out to restaurants and chips are popped on my table as a courtesy and I start snacking on them. Sometimes it's hard to control myself! Unfortunately, I've fallen into that trap many, many times and suffered a lot of unwanted bloating as a result.

 I started to search for healthy alternatives. My kind of chips need to be less salty, no deep frying, no preservatives, and no empty calories. After trying a lot of recipes, I decided Kale Chips are the best option for me.

These Kale Chips are what I eat when I crave something savoury. They keep crisp and fresh in an airtight container for almost two weeks. Make a big batch and store them tightly, carry them around with you in a small box and snack on them whenever you’re needing something savoury. 

They are super delicious, easy to make and a healthier option than deep-fried chips. Nutritional yeast gives them a salty, cheesy taste (umami duh). I like to use lots of spices when making them but if you find turmeric or ginger too dominant you can reduce the amounts or skip them altogether. 



Ingredients:
1 bunch (approx. 125g) kale (washed and dried)
1 tsp of turmeric
1 tsp of ginger
1 tsp garlic powder
1 tbsp paprika 
2 tbsp nutritional yeast
3 tbsp olive oil
Sea salt and ground black pepper, to taste

Method:

  1. Preheat the oven to 150 C (300 F).
     
  2. Wash the kale in cold water and set aside to dry. Remove the kale leaves from stems and tear into large pieces.
     
  3. In a large container gently toss the kale leaves with olive oil ensuring all the kale has been coated, massaging with your hands if needed.
     
  4. Mix the spices together in a small bowl and sprinkle over the kale leaves, mixing well to ensure an even coating.
     
  5. Line a baking tray with parchment or baking paper and spread the kale as a single layer.
     
  6. Bake for 20-25 minutes until your kale chips are crispy (rotate the tray in between if necessary).
     
  7. Remove from the oven and season with salt and pepper, if desired.
     

I hope you enjoy this recipe and find it a good alternative to store bought chips. Experiment with your own spice mixture and comment below on your favourite combination! 
 

Delicious and nutritious!
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