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

Kale chips make a great snack for Superbowl Sunday (coming soon!). Try some of these other delicious and healthy snacks and appetizers like Raw Vegan Walnut and Mushroom Pate, Raw Hummus with Sprouted Garbanzo Beans, Cherry Tomato Salsa, Roasted Tomato and Mango Salsa with Arbols, Vegan Antipasto, Raw Vegan Walnut and Spinach Pesto Stuffed Mushrooms and Guacamole and Raw Jalapeno Corn Chips.

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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.

Guacamole And Raw Jalapeno Corn Chips—Using A Dehydrator In Raw Food Preparation

Corn mixture scored into 32 crackers on a Teflex sheet.

Flipping the scored corn mixture over onto a mesh sheet and carefully peeling off the Teflex.


Transition Goal For Week Three: Work Up To Eating Two Raw Meals A Day And Raw Snacks
We are spending the month of April increasing our raw food intake so that we can go completely raw for the month of May as we do our “spring cleanse”. This week, we are eating at least one raw meal a day, all raw snacks and by weeks end, we should be consuming two raw meals a day.

If you ever decide to go completely “raw”, you will probably find that you miss eating bread. Raw crackers and chips seem to fill that urge. Also, when eating a salad or a raw soup, these crackers and chips make the meal complete.

In order to make crispy raw chips, crackers, pizza crusts, etc., you will need a dehydrator. Sounds like a big step, but you’ll be surprised how much you’ll use it. Besides making raw chips and crackers, I use it as an alternative to canning and freezing. When apples are in season or we have a big crop from our trees, we use it to dry apple slices. Too many tomatoes? Make sun-dried tomatoes without the sun. Bananas getting too ripe? Make banana chips. Buy too much basil or your basil plant in your garden is starting to bolt? Dry it for use in the winter. You can also dry fruits and vegetables and then throw them in the blender to make fruit and vegetable “powders” which make amazing seasonings. Need raw snacks? Make fruit leathers and trail mixes. Dehydrators are also used to make home-made yogurt. I bought a 5 drawer Excalibur with 5 Teflex sheets and 5 mesh sheets and it’s worked really well for me.

Guacamole and raw jalapeno corn chips is a great appetizer to serve for guests or to take to a potluck. Sometimes we just eat it for lunch!

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Guacamole [serves 4]
2 medium, ripe avocados
1 1/2 to 2 tablespoons of minced red onion
1 packed tablespoon fresh cilantro, chopped
Fresh lime juice from 1/2 of a small lime
1/2 teaspoon sea salt (more or less to taste)
Dash or two cayenne pepper

With a fork, mash avocados in a bowl until fairly smooth. Stir in the rest of the ingredients. If not serving immediately, place one of the avocado pits back in the guacamole and cover well with plastic wrap.

Per serving: 116.5 calories, 10.5 g fat, 1.5 g saturated fat, zero g cholesterol, 1.5 g protein, 6.3 g carbohydrates, and 4.5 g of fiber.

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Raw Jalapeno Corn Chips [makes 64 chips or 8 servings]
5 cups of fresh or frozen corn kernels
1 cup raw walnuts, soaked for at least 6 hours
1/3 cup ground flax seed
1 medium, fresh jalapeno, seeds removed if you don’t want too much “heat”
2 tablespoons of fresh lime juice
1 teaspoon sea salt
1/2 teaspoon ground cumin

Run the jalapeno through the chute of a food processor and place chopped jalapeno in a large bowl. (Be careful as the jalapeno going through the food processor can give out some strong fumes which can make you cough). Add corn, walnuts, lime juice, sea salt and cumin to the food processor and blend until smooth. Add blended corn mixture to the large bowl. Add flax seeds and mix well. Divide the mixture in half and place each half on a Teflex sheet. Spread it out in a rectangle and score it into quarters, then score each quarter into quarters. Score each square into 2 triangles until you have 32 triangles on each Teflex sheet. Dehydrate at 110 degrees for 8 to 10 hours. Flip over onto a mesh sheet, peel off the Teflex sheet and dry on the mesh sheet for another 8 hours or until dry and crisp. Break each chip apart carefully and serve.

Per 8 chip serving: 202.5 calories, 12.4 g fat, 0.9 g saturated fat, zero g cholesterol, 6.4 g protein, 21.9 g carbohydrates, and 4.5 g of fiber.