Joyous Blog

Kale Chips: 2 Delicious Ways

Dec 20, 2011 BY Joy McCarthy

I want to convert you into a kale chip lover. And I have good track record. I'm proud to say that I've converted many people into healthy foodies! So what are kale chips? They are dehydrated bite sized pieces of kale with various concoctions of deliciousness. Basically, they will take on the taste of whatever you season them with.

Here's are my two fave kale chip recipes - the directions are the same for both, so I will include the method after I list both of the ingredients lists:

Lemon Pumpkin Seed Kale Chips

1 bunch of kale, washed, removed from stems into large bite sized pieces

1 tbsp extra-virgin olive oil

2 good pinches of high quality sea salt

Handful of pumpkin seeds

Squirt of half a lemon

Curry Spiced Kale Chips

1 bunch of kale, washed, removed from stems into large bite sized pieces

1 tbsp extra-virgin olive oil (EVOO)

2 good pinches of high quality sea salt

2 tsp your favourite curry powder. I used a dash of my fave organic curry powder which I buy in bulk, then an extra pinch of cumin and turmeric.

Method: Preheat your oven (if you don't have a food dehydrator) to 200F (SUPER LOW TEMP). If you have more time available to you, then put it at the absolute lowest temp possible. Place your kale into a large bowl and pour EVOO over the kale, then sprinkle the sea salt. Massage the kale with your fingers - yes, you are pretty much molesting your kale. Then spread the kale out on to a large cookie sheet. Sprinkle the remaining ingredients on top and pop in the oven!

Now every oven is different so this can take anywhere from  2 to 3 hours. I get anxious near the end (anxious to eat them that is) and always turn the temp up a little higher to cook them faster. You will find a variety of ways to make kale chips online but I do NOT reco cooking them in 5 or 10 minutes at like 400F. What's the point? You are killing everything alive in the kale and that's the whole point here - to dehydrate them slowly. Of course the most nutrient-dense way is to use a food dehydrator but since I don't have one, this is my method.

Tips on making the perfect kale chips:

Don't overdo the EVOO. Trust me on this one guys! It will seem as if you need to add MORE evoo, but you don't. Stop at 1 tbsp, otherwise they will be a schloppy mess!

If they are soggy, open the oven door and let some of the moisture out of the oven. You may have left them too wet after washing them before putting them in the oven, so make sure they are dry prior to seasoning.

Don't be shy with the sea salt. This is what makes them taste so gosh darn good!

Do make sure you buy organic kale. Kale is highly sprayed with pesticides and listed as one of the dirty dozen.

Do be patient! Every morsel is worth every minute waiting.

Kale is probably one of the most nutrient dense foods on planet earth and I get really excited talking about it because it's truly a gift from mama earth!

Aside from the taste, here are some facts about why kale will make you joyous. Check this:

Cancer prevention: The sulfur-containing phytonutrients in kale activate detoxifying enzymes in the liver that help neutralize potentially cancer-causing substances. This reduces the risk of bladder, breast, colon, ovary, and prostate cancers, as studies with kale have shown us.

Excellent source of vitamins: A (good for your eyes), C (antioxidant and immune support), K (bone-building), B6 and manganese and a good source of dietary fibre and minerals. This mixture of vitamins is also very beautifying both for your skin and promotes shiny healthy hair.

Over 45 different flavanoids: With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress, according to WH Foods database.

Good source of carotenoids, especially lutein and zeaxanthin. These carotenoids protect your peepers similar to how sunglasses do and prevent damage from excessive exposure to ultraviolet light.

Now maybe this recipe can get into the hands of Anderson Cooper (CNN guy) because apparently he didn't know what kale was... perhaps he needs to try my kale chips? :)

Dec 20, 2011 BY Joy McCarthy
24 Comments
Sarah   •   December 21, 2011

I saw on Facebook you were going to be on the morning show, so I watched. Great job! I am totally going to make those kale chips because I haven't tried them with curry spices before. Love that idea!

Reply
Joy McCarthy   •   December 21, 2011

Hi Sarah, so glad you tuned in. It's an awesome show and I'm so happy I get to go on and share my love of real food :) Yes, the curry spices are wonderful on the chips. Happy Holidays!


Jason   •   December 21, 2011

Hi Joy, I keep buying these, but I'm going to try and make them myself because they are very expensive. Thank you.

Reply
Joy McCarthy   •   December 21, 2011

Excellent, they are SO easy to make Jason! Let me know how you make out.


Stephanie   •   December 21, 2011

I was told I couldn't eat kale because of my hypothroidism. I would love to try these. Is there a leafy green I could substitute for kale?

Reply
Joy McCarthy   •   December 21, 2011

Were told this because of the goitrogens? If so, you would have to consume a massive amount of raw kale for it to be problematic. The gut and cooking destroys pretty much all the goitrogens and studies do not show sound evidence that this is even a problem - good news for you. If however you were advised for a different reason, beet chips are also very nice!


2 Healthy Pizza Recipes + Powerful Immune Boosting Supplements | joyoushealth.ca   •   January 7, 2012

[...] 4-5 large kale leaves, washed, stems removed (kale health benefits here) [...]

Reply

stephanie   •   February 13, 2012

Hi Joy, Thanks for this recipe, I'm attempting to make these this morning. I was wondering, how long do the kale chips last before going bad? Thanks for all of the wonderful information that you share with us

Reply
Joy McCarthy   •   February 13, 2012

When you dehydrate them they will last a while if left on the counter and you have removed ALL the moisture. Place them in an airtight container and do not refrigerate. My pleasure!


stephanie   •   February 15, 2012

Hi Joy, I just love this recipe, thanks so much for sharing. I have pinned to pinterest and hope that it makes it's way around, hopefully others will also discover the joy (pun intended) of your blog Stephanie

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Think Green All Year Round | Rogers Peak Performers   •   March 23, 2012

[...] Think Green All Year Round St. Patty’s day may be over but it doesn’t mean you should ditch the green! In fact, we should all be embracing some extra green into our diets. And no-I’m not talking about the four leaf clovers and green Guinness although they’re great too. I’m talking about those green leafy veggies that grow up from the ground. Whether you’re low in iron or just need a boost of energy, these super foods will cure just about anything. Ditch the bland iceberg lettuce and switch to something more filling and full of antioxidants, vitamins and minerals like kale and spinach! I’ve mentioned green smoothies before which you can check out the article here, but don’t stop there! You can add your greens into just about anything. By adding them into your food raw instead of cooked, you are boosting the nutrients and getting your daily dose of veggies more quickly. Here are some great recipes to add a little green into your diet: Shamrock Green Pancakes Ingredients: - 1 scoop of your favourite protein powder - 1/2 tbs of stevia, agave nectar or pure maple syrup - ½ banana - 3 egg whites (you can use carton egg whites) - 1 tbs of hemp/rice or almond milk (unsweetened) - ½ cup of spinach *Add ingredients into a blender and cook on the stove in a non-stick on medium heat. Serve with some agave nectar, fresh fruit and some Greek yogurt on the side. Leprechaun Tuna kale rolls Ingredients: - 1 can of tuna - 2 tbs of low fat sour cream - 1 chopped green onion - 1/4 cup of diced sweet peppers - A pinch of fresh basil - 4 large kale leaves (raw) - A pinch of sea salt and cayenne pepper * Mix all ingredients into a bowl until evenly distributed. Next, scoop portions out onto the middle of the kale leaf and roll into a wrap. Presto! You now have a delicious and low calorie lunch to take with you to work or school. Check out the links below for some extra green goodness! Kale Chocolate Zucchini Bread Kale Pesto Kale Chips [...]

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Think Green All Year Round | Healthnut Nutrition   •   March 23, 2012

[...] Check out the links below for some extra green goodness! Kale Chocolate Zucchini Bread Kale Pesto Kale Chips You also want to be consuming your greens RAW, this means no cooking or baking them. When you eat [...]

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Mira   •   March 26, 2012

Hi Joy! I've seen vegan kale chip recipes using nutritional yeast as a substitute for a "cheesy" taste and am actually making them as we speak. I have read conflicting information on the internet about it and was wondering about your opinion on its use?

Reply
Joy McCarthy   •   March 27, 2012

I don't really use it personally as I'm not a huge fan. However, if you buy certified organic non-gmo then it's perfectly safe!


Angelina   •   April 15, 2012

Hey Joy, These are AMAZING!. Although I actually prefer your lemon kale chip recipe uncooked, these are so perfect with my hypothyroid issue and taste delicious too. I found your site/videos by chance looking for new foods and I am so happy I did. I love almost all your tips and I am most probably one of the pickiest eaters you could possibly find yet your recipes have somehow got me interested into trying new foods that I can not even get most of my family members to even try! Haha. ;) I have always had great skin and have eaten pretty healthy but ever since i've started some of your video/recipe tips my skin has more of a glow, my mood has improved, and i've tried some totally delicious foods that I would have never considered before. Kudos & Best Wishes! By the way, do you ever have workshops in the US? They are such an amazing price yet so far away! :(

Reply

Peggy   •   April 20, 2012

Just wondering if they can be made ahead and stored...if so how and for how long? I'm having a staff luncheon with veggies burgers and thought the chips would be nice (I have a garden full of Kale at the moment that has over-wintered and keeps on growing). Cheers

Reply
Joy McCarthy   •   April 22, 2012

That's great! You can make them and keep them a for a few days in an airtight container.


Marina   •   April 22, 2012

So I decided to give kale chips a try today for the very first time and was disappointed with the disastrous results. That's because I took the recipe from a random website, the one that's 5-10 minutes cooking time at 400 degrees. I then decided to visit your website to see what you had to say and... BINGO! Thanks for the tips Joy, they make perfect sense! On my way to make a new batch, the right way this time.:) Good thing it's Sunday because I have all the time in the world for a 2-3 hour process!

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Kale Pesto Recipe in a Snap! | joyoushealth.ca   •   April 23, 2012

[...] Kale chips [...]

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Week #2: Kale Chips « My Little Corner of the World   •   May 8, 2012

[...] Simple Lemon and Salt Kale Chips Recipe: - 1 bunch of organic or washed kale, stems removed, leave ripped into bite sized pieces. - 1/2 lemon, juice squeezed out of it - 1 tbsp of olive oil - dash of sea salt [...]

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Dehydrator Desire | Lisa Charleyboy   •   August 6, 2012

[...] Chips – I made Joyous Health’s recipe in the oven earlier this week and it was so simple and easy to make. I really think I can do a [...]

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Local Motive Farm » Making Do   •   August 13, 2012

[...] Kale Chips. I hear a long description of this recipe from customers very week, at the CSA drop and at the market, so here it is folks, my official suggestion that you all try this, since it seems to me a popular one. I bumped into this interesting variation on the basic kale chips, but you could just stick to olive oil and salt if you prefer. Be warned, it is easy to over salt them. Both times I ate them I was gagging on the salt, so go easy. [...]

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Keener Cravings and the Freshman Five « A Lighter, Brighter Life   •   August 20, 2012

[...] Kale Chips [...]

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Kale Chips: My Favourite Halloween and Movie Snack | Flow Health and Wellness   •   October 31, 2012

[...] of my favorite kale chip recipes is a lemon-and-pumpkin seed version from Joyous Health. Added bonus: the pumpkin seeds in this recipe are not only so à propos for Halloween, they are [...]

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