Dehydrated kale chips are a healthier counterpart to potato chips. Made from kale, a kind of leafy green vegetable, baked or dehydrated kale chips not only satisfy cravings, but are also loaded with nutritional value as well. Kale contains fewer calories, less fat and sodium, and is rich in vitamins and minerals.
Recently, kale has received a lot of attention in the nutrition science field. It’s considered a superfood and ranked as one of the top 10 healthiest foods. Dehydrated kale chips have only 49 calories, or two-and-a-half percent of a typical 2,000-calorie diet. So, how many carbs are in kale chips? Well, kale chips contain only nine grams of carbohydrates per 100-gram serving. In addition, there are about four grams of protein, one gram of saturated fat, and zero cholesterol.
Kale is abundant in vitamins and minerals, too. It is packed with two milligrams of iron, 491 milligrams of potassium, and 769 micromilligrams of vitamin A per serving. Calcium, magnesium, phosphorus, and vitamins C and K are also found in kale.
Dehydrated Kale Chips Benefits
Regarded as a healthy munch, dehydrated kale chips are loaded with health benefits. In addition to its nutritional content that benefits the body from within, this miraculous leafy vegetable helps the body externally, too. Here are the various health benefits of dehydrated kale chips:
Helps to Manage Weight
More often then not, we tend to put on weight because of munching on unhealthy snacks like potato chips and cookies. However, dehydrated kale chips are a healthy snack. Made with non-GMO canola oil, these chips are tasty and can be eaten heartily without worrying about putting on weight. Kale is low in fat and calories, and organic, non-GMO canola oil also shines in nutrition content. So, next time you feel like munching, reach out for this healthy snack instead.
Keeps the Heart Healthy
Kale has wondrous effects on the cardiovascular system since it’s low in cholesterol and saturated fats, which is good for the heart. Moreover, the canola oil used to make kale chips has monounsaturated fats and phenolic compounds. Replacing the saturated fats in the diet with monounsaturated fats contributes to the good cardiovascular health. It lowers “bad” cholesterol (LDL) while raising “good” cholesterol (HDL), and the antioxidants and phenolic compounds fight against heart disease.
Good for Eyesight
Rich in vitamins and minerals, kale is good for eyesight as well. Kale contains vitamin A, which is excellent for eyesight. One cup of kale contains 206% of the recommended daily intake of vitamin A.
The beta-carotene from the vitamin A present in kale helps protect the eye surface. The human body cannot produce carotenoids, so they must be taken through external sources such as kale, as it’s a good source of lutein and zeaxathin. These carotenoids protect the eyes from chronic eye diseases, age-related macular degeneration, and cataracts. Lutein and zeaxathin also shield the eyes from the toxic effects of UV rays by filtering the rays of the sun.
How to Dehydrate Kale Chips
Kale is a leafy variety of cabbage. It has curly leaves and a fresh flavor. Here’s how to dehydrate kale chips:
Just like any leafy vegetable, kale could be tricky to clean. Clean the kale leaves thoroughly. Pick the tender kale leaves and cut out any thick ribs. Pat the kale leaves dry and put them in a bowl.
Next, season the kale leaves with canola oil and salt. You can add other spices like paprika, red chilies, and garlic powder if you want more flavor. Toss the leaves nicely.
Lay the seasoned kale leaves on a dehydrator tray. Set the temperature to 135°F. The dehydrating time would depend on the amount of salt used to season the kale leaves. Usually it takes about three to five hours for the leaves to become dehydrated.
Now, put the dehydrated kale leaves in an oven that has been preheated to 300°F. Place the leaves on a baking sheet. Cook the dehydrated kale leaves for five to 10 minutes in the oven. Check the crispiness of the kale leaves. Cook more if they don’t have the desired crunchiness.
If you are using a microwave, then lay the dehydrated kale leaves on the tray and cook on full power for two to three minutes.
Easy Kale Chips Recipes
Dehydrated Kale Chips with Cinnamon
- 1 bunch kale
- 1/2 cup raw sunflower seeds
- 1/3 cup water
- 1/8 cup sugar
- 1/2 tablespoon cinnamon
Take a measured quantity of sugar, sunflower seeds, cinnamon, and water. Put them in a mixer and blend well. Add more water if not smooth.
Wash the kale leaves and dry them. Ensure there is no moisture at all. Remove the thick ribs (leaves should be tender). Put them in a bowl and sprinkle cinnamon powder over the kale leaves. Toss well for proper seasoning.
Place them on dehydrating trays and let them dehydrate for three to six hours at 115°F, or until crispy.
Dehydrated Kale Chips with Garlic and Cashews
- Kale, half purple and green
- 2 cloves garlic
- 1 cup cashews
- 1 red pepper
- 1/4 cup nutritional yeast
- 1/4 teaspoon cayenne
- Salt and pepper, to taste
Take 1/4 cup of cashews and soak them overnight. Drain water and put them in a mixer and add the two cloves of garlic as well. Blend well until smooth.
Wash the kale leaves and let them dry. Cut out thick the ribs and coat the kale leaves with the garlic and cashew paste. Place the freshly coated leaves on the dehydrating try.
Add a pinch of salt and pepper on the leaves. Dehydrate the leaves at 115°F for two to four hours, or until crispy.
Dehydrated Kale Chips with Tahini
- 1 bunch organic kale, washed, spun or pat dry, and cut leaves into pieces (removing stems)
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon tahini (sesame paste)
- 3/4 teaspoon balsamic vinegar
- 1 teaspoon grated garlic
- Dash crushed red peppers
- Salt and pepper, to taste
Except for the kale leaves, put all the ingredients in a bowl and mix well. Next, pour the mixture over the kale leaves and gently toss the leaves for proper blending. Put the coated kale leaves on a dehydrated tray and dehydrate it at 135°F for two to four hours.
Serve when dry and crispy.
“Nutritional Value of Baked Kale Chips,” SFGate web site; http://healthyeating.sfgate.com/nutritional-value-baked-kale-chips-2057.html, last accessed January 24, 2017
“What Are the Benefits From Eating Kale Chips?,” SFGate web site; http://healthyeating.sfgate.com/nutritional-value-baked-kale-chips-2057.html, last accessed January 24, 2017