Whether you eat them on a casual day at home or serve them at a party, you can guarantee that almost anyone will enjoy munching on chips. Unfortunately, most chips nowadays are made with genetically engineered (GE) ingredients and mixed with trans fats and other artificial components.
Fortunately, you can still get your fix of delicious and crunchy chips without the health risks. This Simple and Crunchy Kale Chips Recipe, shows you that there’s more to kale than just salads and smoothies. With the right spices, you can transform ordinary kale into chips that are sure to pack a flavorful crunch (pun intended).
Health Benefits of Kale
Leafy green vegetables are some of the best foods that you can give to your body, and kale is a perfect example. Although its health benefits were just recently known compared to other vegetables, kale has proven itself to be a nutritional powerhouse.
One cup of kale alone may already be enough, as it was shown that this leafy green contains 684 percent of the daily value of vitamin K, 206 percent of the daily recommended amount of vitamin A and 134 percent of vitamin C. Minerals like iron, protein and calcium are present in this vegetable too.
The health benefits of kale do not stop with these nutrients. Kale also contains important healthy omega-3 fats that were shown to assist in regulating blood clots, building cell membranes in the brain, shielding you from heart disease and stroke and fighting off autoimmune diseases. Kale is also a very good storehouse of antioxidants, with three standouts in particular that you should take notice of:
- Indole-3-carbinol: helps with DNA cell repair and slowing down cancer cell development
- Sulforaphane:assists in protecting against prostate and colon cancers, eases lung congestion and benefits the stomach, liver and immune system
- Lutein and zeaxanthin: aids in protecting the eyes against macular degeneration
Lastly, kale was also shown to possess anti-inflammatory capabilities. These are important, especially when it comes to the prevention of heart disease, arthritis and other autoimmune diseases.
Take Advantage of the Benefits of Coconut Oil
In order for processed chips to become crispy and crunchy, manufacturers typically use vegetable oils and trans fats, two ingredients that can devastate your health. Use coconut oil instead for recipes like this. Not only will your dishes have that distinct coconut flavor, you will get great health benefits too.
The bulk of the health benefits of coconut oil can be attributed to two substances found in it. The first is called lauric acid, with coconut oil actually containing the most lauric acid out of any substance on earth.
Once your body ingests lauric acid, it is then converted into a monoglyceride called monolaurin, which was proven to be effective in fighting antibiotic-resistant bacteria strains. Monolaurin has antifungal and virucidal effects against other viruses and protozoa, too.1
Medium-chain fatty acids (MCFAs) are the second vital substance present in coconut oil. Unlike long-chain fatty acids (LCFAs) in vegetable oils, these MCFAs are known to be easily digested and could readily cross cell membranes. Moreover, these are quickly converted by the liver into energy instead of being stored as fat.
Coconut oil also works as an energy booster, since it is easy on your digestive system and does not trigger an insulin spike into your bloodstream. Other known positives of coconut oil include:
- Promoting heart health
- Enhancing Immune System function
- Increasing and maintaining brain function
- Enhancing thyroid function & metabolism
- Maintaining skin health and elasticity
Kale Chips Recipe
Ingredients Cook time: 15 min Servings: 4
- 6 cups of torn and de-stemmed curly kale
- 2 tsp. coconut oil, grass fed organic butter or ghee
- ¼ tsp. Himalayan salt
- 1-2 tsp. nutritional yeast, or to taste
- Optional: 1 pinch sweet or smoked paprika
- Wash and spin dry the chopped, de-stemmed kale. It’s important that the kale is completely dry before baking.
- Toss together the kale and coconut oil. Massage together with your hands until every leaf is coated
- Sprinkle on salt, nutritional yeast and any seasoning you will be using. Toss again to evenly distribute.
- On a parchment-lined baking sheet, arrange the kale evenly without crowding or overlapping.
- Bake in a 300-degree Fahrenheit oven until crisp and dark green, approximately for 12 to 15 minutes.
- Cool completely before eating. This will allow the chips to crisp up further while cooling.Tip: Spice these kale chips up with your favorite flavors, such as chili powder, garlic powder, onion powder or my personal favorite – Mexican Fiesta by Frontier (spice blend).
Don’t like Kale…don’t worry! You won’t even realize it’s kale that you’re eating. This decadent snack really will help you kick the habit of chips and other crunchy processed junk food. It’s easy to make, tastes great and has the following benefits:
- Kale is low in calories and high in fiber
- Kale is high in Iron
- Kale is high in vitamin K
- Kale is high in vitamin A & C
- Kale is high in vitamin Calcium
- Kale is loaded with powerful antioxidants
- It’s a great anti-inflammatory food
- Supports brain development in infants
- Supports eye health
- Kale is a great detox food
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Whole Body Wellness
Following a balanced nutrition, participating in regular physical activity and getting plenty of rest are fundamental factors for maintaining whole body wellness. While all of these can make you look and feel healthy, its also essential to address the health of your spine in order to maintain the proper function of all the body’s structures. Chiropractic care is a well-known alternative treatment option utilized by many individual’s to restore the health of the spine as well as maintain it. Chiropractic can also help prevent complications related to spinal injuries and conditions.
The information herein on "Kale Chips: A Healthier Form of Chips" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.
Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
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Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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