Saturday, January 30, 2010

Raw Kale Chips With Added Omega 3 - And Other Healthy Snacks For Superbowl Sunday

Cut kale into 2 inch squares or strips after removing stems.

Ground English walnuts are rich in omega 3.

Mix oil and seasonings well into the kale by hand.

Seasoned kale ready for the dehydrator.

Yes, You Heard Me Correctly, Kale Chips!
The first time I heard about kale chips, I was skeptical. But like so many others, I was hooked after my first bite! There are lots of recipes for these. Some people bake them in the oven while raw foodists dehydrate them to preserve their enzymes and nutrients. I dehydrated most of mine but I also tried baking some in the oven at 200 degrees and both techniques turned out great chips. They taste amazing and could possibly could be the healthiest snack on the planet! As I've told you in past posts, kale is truly one of the most nutrient dense foods around. Read more about kale and see more of my kale recipes.

Experiment With Different Flavors
This recipe is a simple combination of my favorite Italian ingredients (garlic and EVOO, of course) with a big focus on omega 3. To maximize this essential fatty acid, I add some flaxseed oil and English walnuts yielding a whopping 2 grams of omega 3 per serving! See more Raw English Walnut recipes high in omega 3. But you can make this recipe to suit your tastes. Instead of garlic powder, try using cumin, turmeric, curry or chili powder. For ground nuts, you can substitute raw ground almonds, brazil nuts, sunflower, hemp or sesame seeds for the walnuts. You can also mix in some nutritional yeast for a cheesy flavor. Nutritional yeast is especially high in B-complex vitamins, protein and a host of other nutrients. See more recipes and information on nutritional yeast.

Healthy Snacks For Superbowl Sunday


Raw Kale Chips [4 servings]
1/4 cup raw English walnuts
10 large leaves of kale (a large bunch)
2 teaspoons cold pressed flaxseed oil
1 teaspoon extra virgin olive oil
1 tablespoon lemon juice
1/2 teaspoon sea salt (more or less to taste)
1/4 teaspoon garlic powder (or spices of your choice)

Grind the English walnuts in a food processor, VitaMix or coffee grinder (one that is not used for coffee) and set aside. Clean and remove center stems from kale. Cut curly kale into 2 inch squares. If using dinosaur kale, cut into longer strips. Put in a large bowl. Combine flaxseed oil, extra virgin olive oil, lemon juice, salt and garlic powder and mix well. Add mixture to the kale and rub into the kale with your fingers. Mix in the processed walnuts. When thoroughly combined, put on Teflex sheets. It should take 2 to 3 sheets depending on the type and size of kale. Dehydrate at 115 degrees for 6 to 10 hours or until crisp and dry. This time could vary so check occasionally. If you dehydrate at a lower temperature, it will take longer. If you don't have a dehydrator, put your oven on the lowest setting. I baked some at 200 degrees for 30 minutes and it came out perfect but check your kale OFTEN because these can overcook in a hurry.

Per serving: 119.9 calories, 8.3 g fat, 0.9 g saturated fat, 0 mg cholesterol, 3.6 g protein, 10.1 g carbohydrates, 1.8 g fiber, 2.0 g omega 3 and 3.3 g omega 6 fatty acid.


Alex said...

Thanks for sharing your kale recipe. Coincidentally, a raw food blogger shared one of hers on our site. She included orange juice in her kale chips recipe.

Keeping the oven door open can help prevent overcooking if you don't have a dehydrator. And if you've ever seen Good Eats, it's not too hard to build a dehydrator.

Dr. Joanne L. Mumola Williams said...

I like the orange juice idea. There are just so many fun ways to make these!

Michal said...

Yum thanks for sharing your recipe. I am a huge kale chip lover!