All I can say is “YUM”!!
These Homemade Salt & Vinegar Kale Chips are great for those days when you have a hankering for something salty, and you don’t want to kick your “eating clean habits” to the curb side either.
The secret to crispy kale chips is making sure you have thoroughly dried the kale before applying the oil (massaging it directly into the kale with your hands is the only way).
I always make two trays at once since the kale leaves shrink to half the size once baked. So keep that in mind when deciding how much you want to roast at one time. Make sure you spread the leaves out well to prevent them from steaming. Another good reason to use two trays for one bunch of Kale (approx. 6 steams). And this will also ensure your kale chips come out crispy!!
Is kale healthy for you?
I know there is a big debate going on amongst experts regarding kale, and other related veggies from the cabbage family named cruciferous. And I will not do a deep dive into that here. Instead I will just scratch the surface for those who maybe interested in knowing a little more a bit later.
My intention here is to share with you the nutritional facts, best cooking methods and health benefits this superhero food does have which may bring you to your knees yelling Hail, Hail, Hail instead of Crucify, Crucify, Crucify!
Kale is rich in the antioxidants beta carotene (the precursor for true vit A), E and selenium. Selenium is the second most needed nutrient (with Iodine being the first) for thyroid health. Antioxidants help protect our cells from damage caused from both the internal and external environment. Also, kale is rich in calcium, potassium, and manganese.
Other kale health benefits
Reduce the risk of developing cancer
The butterfly effect and goitrogens
Kale contains phytochemicals called goitrogens that are high in the cabbage family. Goitrogens received their name from a thyroid condition call goiter. More on goitrogens later.
Our thyroid gland is in the shape of a butterfly and lives in the throat area sitting above the wind pipe. It is involved in metabolism, energy production and practically every function in our body.
So, simply put, the thyroid is your metabolism’s thermostat. And a great analogy is you could have the best furnace for your home in the world but if the thermostat breaks down the furnace will not turn on.
When the thyroid gland becomes sluggish, many switches are turned off in the body. And for the thyroid gland to function at it’s best, it needs Iodine to help produce thyroid hormones, amongst other nutrients, especially selenium.
In my training I was taught not not to blame the food but to take a step back and look at the whole picture. Be curious and ask questions like— what’s getting in the way of the thyroid’s main nourishment? And the answer usually comes down to two main things. Such as, anything that blocks the absorption of the key nutrients needed or a deficiency in the diet itself.
More on goitrogens and other butterfly effect factors
Coming back to goitrogens, some studies have run tests suggesting that these phytochemicals can block the absorption of Iodine.
And before you stop eating Kale all together (because of the phytochemical goitrogens it contains), which is a healthy food with a chockful of nourishment, keep in mind the whole picture. There are many factors that can be at play when it comes to the thyroid imbalances.
For example, too much sugar, too much stress (the adrenals work hand in hand with the thyroid, which is needed for managing stress and if they are being taxed it will have a dominos effect). And steroids, lithium, chemicals, pesticides, estrogen dominance (from birth control pills/man made estrogens from plastics etc..) all will block the uptake of much needed Iodine and other thyroid loving nourishment. Also a diet deficient in selenium, zinc or poor gut health and the list goes on and on.
My Philosophy
My philosophy is to enjoy a wide variety of whole foods, and everything in moderation. Even a healthy food if eaten in excess can lead to imbalances. If you are concerned with the goitrogens try cooking them, like with this recipe, which helps to reduce the goitrogens and keeps the majority of the nourishment in tact.
If you have an existing thyroid condition, please follow your health practitioner’s advice. Often all is needed is to balance the thyroid hormones first, fix any nutrient deficiencies or absorption issues by addressing the gut and then enjoying all foods in moderation should be fine. And be patient with your body…these imbalances didn’t occur overnight so allow the time needed for your body to restore it.
Enjoy this simple Homemade Salt & Vinegar Kale Chips!
Ref: https://www.webmd.com/food-recipes/kale-nutrition-and-cooking
Homemade Salt & Vinegar Kale Chips
Equipment
- measuring spoons
- 2 baking trays
- Parchment paper
- Salad Spinner
Ingredients
- 8 cups Kale curly, approx one bunch (6 leaves)
- 2 Tbsp Olive oil extra virgin, cold pressed
- 2 Tbsp Raw apple cider vinegar Sherry or Apple Cider
- 1/8 tsp Sea salt or to taste
Instructions
- Preheat oven to 300F/150C.
- Cut away inner ribs from each kale leaf and discard, then tear the kale leaves into same-size pieces. (I made my pieces about the size of a small potato chip.)
- Wash torn kale pieces and spin dry in a salad spinner or dry with paper towels until they're very dry. Ensuring they are dry is key for both the flavour and crispiness!
- Once completely dry, put kale pieces into a large a bowl. Add 1 T of olive oil, and using your hands distribute the oil evenly on the kale pieces. Add the other tablespoon of oil and continue until all kale pieces are evenly coated with oil and slightly "massaged."
- Sprinkle the 2 T sherry vinegar over the kale leaves and spread the vinegar out over all the leaves.
- Using two trays, arrange kale leaves in a single layer on a baking sheets lined with parchment paper, then pop the two trays in the oven and roast until they are mostly crisp, about 25 -35 minutes. I checked every 10 minutes or so and turned some pieces over. I also found I didn't mind if there were a few softer parts on some of the kale leaves, I liked the combination of crisp and softer parts.
- When chips are done to your liking, sprinkle with a generous amount of sea salt and let them cool.