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What is a kale?
Before knowing how to make kale chips, we must know what is a kale? These Savoy chips can be a perfect snack for both large and small events, as they are very handy to take anywhere, such as camping, school, work or just snack at a gathering or party. If you are not familiar and interested in learning more about kale, here we will explain in more depth everything you need to know about it, its properties and benefits, where to find it, how to choose it when buying it, how it looks and knows, and how to make kale chips etc.
Kale is used where?
These small crunchy snacks are a healthy alternative to any snack and can even serve as a snack since kale has more iron than meat, more calcium than milk and more vitamin C than spinach. The kale chips, moreover, are perfect as stuffing your sandwiches or crumbled on top of salads and soups.
How to make kale chips?
Although the kale fritters may sound and even look a little strange, after a bite you will be trapped. These delicious, paper-thin, crunchy and crisp chips are much better for you than the salty, fatty, ultra-processed ones as these are one of the most nutritious packaged foods. This easy recipe will help you add them to your diet in a fun and tasty way.
Kale is green and has a more texture. It is recommended that you buy the whole leaves and not the kale that comes in the bag; the pieces are very small and will take more time the process of bathing them. The two base ingredients that you will always need are olive oil and salt. You can use only these two ingredients to make some simple chips or add other condiments such as garlic powder, nutritional yeast, powdered onion, powdered herbs, chilli powder or whatever you have on hand to give them a more intense flavour. It is also best to put chilli and lemon.
1. Wash and dry the leaves very well.
2. Remove the stem with your hands, scissors or knife
3. Cut the leaves into medium or large pieces and set aside.
4. Mix your favourite condiments or whatever you have on hand with olive oil and salt. My favourite recipe takes the following (try and adjust the amounts of the condiments according to your tastes):
- 2 teaspoons olive oil
- The juice of 1/2 lemon
- 1 teaspoon of nutritional yeast
- Chilli powder to taste (optional)
- Garlic powder, onion powder, salt and pepper to taste
5. With your hands, and with a little oil or dressing, cover the leaves very well without dripping. Place the sheets on a baking sheet covered with wax paper or on your dehydrating trays and in a single layer, not the crabs.
6. If you use your oven, put it in the lowest temperature, put the kale and bake for 10 minutes, turn the pan and bake for another 15 minutes or until the leaves are crisp. This time it works in my oven and you can use it as a guide, but remember that all the ovens are different, so do not stop watching your chips and adjust the time so they do not burn you. Also, time will depend on how big the pieces are, the humidity of the environment, how wet the leaves were and how cool they were.
If you use a food dehydrator, follow the instructions included, the time and temperature also vary depending on the dehydrator you have. Let your chips dehydrate for 3 hours at 43 degrees Celsius or 110 degrees Fahrenheit. Let them cool for a while. You can eat them immediately or store them in a container or bag that does not allow air to enter, so they will not get in the way, as they absorb moisture from the environment. Also, if you do not eat them that day, crumble the dehydrated leaves and save them in a boat. This way you can use them in different stews like soups, dips, etc., great for those who do not like its lavor or texture.
- These chips can be prepared a day earlier and placed in the oven on the baking want.
- You can keep it as another day treat.
- You can wash the leaves of kale in a centrifuge for salads.
Benefits of Savoy:
- The kale is extremely rich in vitamins (especially vitamin C and vitamin K) and minerals (such as potassium, magnesium, selenium and calcium), which provides a variety of essential nutrients for our body.
- It also provides other compounds and nutrients, as is the case of beta – carotene, which is a useful vegetable in the care of eye health and vision.
- Interestingly, it is beneficial in the prevention of cancer and tumour development (especially the colon and lung, although breast cancer and others who have a hormonal origin), thanks to its chemical plant antioxidants on the one hand, and on the other, they are able to increase oestrogen metabolism.
- It is also a useful vegetable when lower levels of high cholesterol, especially the bad cholesterol, preventing heart disease and helping to care for our cardiovascular system.
- From a medicinal or therapeutic view, it is common to use the juice as a remedy for stomach and digestive disorders, as in the case of peptic ulcers.
Nutritional benefits of kale:
- Calories: 34 kcal.
- Protein: 4.3 g.
- Carbohydrates: 1.1 g.
- Total Fat: 0.8 g.
- Fiber: 4.3 g.
- Vitamin A: 835æg.
- Sodium: 45 mg.
- Vitamin B: 0.10 mg.
- Potassium: 490 mg.
- Vitamin B2: 0.20 mg.
- Calcium: 235 mg.
- Vitamin B3: 2.1 mg.
- Vitamin B6: 0.25 mg.
- Magnesium: 35 mg.
- Vitamin C: 106 mg.
- Iron: 1.8 mg.
- Vitamin E: 1.8 mg.
So, all these properties that these kale chips are having, means that it is must for now, to learn how to make kale chips. Enjoy these outclass chips with your family and loved ones as they are extremely easy to nibble on.