I know, I know, there are so many Kale Chip recipes available out there in cyberspace. Even so, I couldn't help myself. I would like to share mine with you. Sometimes I make them as a side with dinner, as one more way to get vegetables to appeal to my children. Other times we have them as a snack. Today we took them over to a friends place for afternoon tea. Not your usual baked treat, but I think that many of us could benefit from thinking more savoury when it comes to our snacks. If you agree, maybe you should give these a try.
Savoury snacks are often overlooked in favour of their sweeter counterparts. Even though humans are hardwired to seek out both tastes, our modern society tends to favour the preference for sweet. Packaged foods often rely on sugar and salt to deliver the extra flavour that is compromised with lack of freshness. High sugar intake can set up a cycle of blood-sugar induced cravings that ensure that the next rush of sugar is consumed. Modern sources of sweetness often don't contain the nutrients of traditional sources, such as honey or maple syrup. Hence, what were once useful survival instincts for sourcing energy-dense foods are now somewhat of a liability. Especially when we enter a supermarket overflowing with packages!
The good news is, that if you use good quality sea salt your body will not only be satisfying the desire for saltiness, but also accessing the minerals contained within this naturally derived product. A 2014 meta-analysis on the effect of salt intake on mortality concluded that both low AND excessive sodium diets were associated with an increased risk of death (1). While there are some people who are exceptions to the rule, for most of us it seems to be yet another example of where moderation wins out. The simple act of reducing your intake of processed foods will help to keep you out of the excessive consumption category. Adding a quality sea salt to food in moderation is what I choose to do for myself and my family.
Hopefully you know by now that any recipe I post is simple and rewarding, with a level of effort always worth the outcome and nutritional value. This is a quick recipe for those days you don't feel like baking, or those times you are craving something savoury that makes a nice crunch sound when you eat it.
1 bunch of kale
1 Tbsp olive oil
2 Tbsp savoury yeast flakes
Sea salt to taste
- Preheat oven to 200oC
- Line 1-2 trays with baking paper
- Remove kale from stalks by grabbing stalks and running your hand along them to the end
- Tear into bite sized pieces and put in a bowl
- Add olive oil and massage into the kale thoroughly with your hands
- Place on the trays as spread out as possible
- Sprinkle with yeast flakes and salt
- Cook for approximately 10-15 minutes turning every 5 minutes
- Wait for your chips to be crisp but not too dark for the best flavour
The time your kale chips are cooked for will depend on how fresh you kale is and it's corresponding moisture content. You will become familiar with watching your kale chips throughout the cooking period. Toward the end they can become overcooked quite quickly. Sometimes its preferable to remove some of the kale chips before they overcook, and leave others in. Savoury yeast flakes, also called nutritional yeast flakes due to their high B vitamin content. They can be found at most health food stores, such as Raw & Wild in Bowral. .
1. Graudal N, et al (2014). "Compared with usual sodium intake, low- and excessive-sodium diets are associated with increased mortality: a meta-analysis". American Journal of Hypertension 27(9):1129–37.