Friday, January 27, 2012

Real Snacks - Sour Creme and Onion Kale Chips

Whether we are looking to lose weight, feel better or learning to eat allergy free, any time we embark on a new eating routine it’s easy to misdirect our focus.

I’m sure you’ve lamented what you “can’t” have rather than what you can have!  So on this 100 day journey I want to start by giving you some recipes for snack foods that are absolutely yummy, pretty easy to make and 100% REAL FOOD

Keeping a few delicious and nutritious snack foods around will help you stay away from the processed food aisle and it will save you tons of money!

A few weeks ago as I was thinking about some blog ideas I found these snack foods in the Natural Foods aisle.  They are pretty yummy, nutritionally dense and they cost almost $5.00 for a 2 oz bag!  While I do buy them when I'm in a pinch, I can assure you that you can buy a ton of yummy organic kale for $5.  So in the spirit of REAL FOOD and bargain priced snacks let’s start with one of my favorites - Kale Chips!

I used to make them in my food dehydrator, but since I don’t have it with me right now, I’ve made them in my oven and they are still fantastic!  Just keep in mind that every oven is a bit different, so watch your first batch until they are just right.  Then you will know how much time it takes to create perfectly crisp and yummy kale in your own oven.

I've seen a lot of blog posts about baked kale chips and theirs are so uninspired!  So I thought I'd post one of my favorites.  Even though they are completely Dairy Free (and naturally gluten free) they taste so much like sour cream and onion potato chips that I think you can get almost anyone to at least give them a try . . . but be ware, these little bits of heaven are totally addictive so be prepared to make more soon . . .

Sour Crème & Onion Kale Chips

If there is a more nutritious and yummy snack than Kale Chips, I don’t know what it could be!  This variety tastes so much like sour cream and onion flavored potato chips, yet there is no dairy involved!  It’s practically magical!  I make as many as I can fit into my oven at once and they never seem to last very long.  If you have children – or even grown ups – that think they do not like kale, serve it this way and they are certain to change their minds!

1 1/4 cups raw cashews
4 cups pH 9.5 ionized water (filtered water is OK)
3 heads red, green or black kale
1 bunch green onions
4 teaspoons white miso paste
1/2 teaspoon lemon juice
2 tablespoons nutritional yeast flakes
1/2 teaspoon Tuscan Salt Blend
2 tablespoons golden flax seeds (optional)

In a large glass jar place cashews and water.  Tightly cap and soak 8 hours or overnight, drain well.

Thoroughly wash kale, remove the very tough stems, then tear into 2 inch by 3 inch pieces.  Spin or pat the leaves dry.  Place dry leaves in a very large bowl.

Roughly chop green onions.

Place cashews, onions, miso, nutritional yeast, red pepper flakes and salt into a VitaMix or other powerful blender and process until completely smooth.

Pour mixture over kale and with tongs and your hands be certain that all sides of the kale pieces are completely coated. 

To dehydrate: place on Teflon sheets, leaving a little air space between pieces (they will shrink) and set the temperature at 100 degrees.   Sprinkle with flax seeds and dehydrate 6-8 hours or until kale chips are crunchy.  Turn dehydrator off and cool chips completely on the racks, about 1 hour.

To oven bake: Very lightly spray cookie sheets with olive oil and place kale on sheets leaving about 1/2 inch on all sides for air circulation.  Bake at 175 degrees about 2 - 3 hours or until crisp.  If you have a convection feature on your oven this will cut the time down to about 1 1/2 – 2 hours.  When done, remove from oven and place trays on racks to cool – about 45 minutes. 

Store chips in very tightly sealed containers.  If you have small desiccant pouches place 1 in each container to absorb moister and keep your kale chips fresh longer.

Please share your tips, comments or other Kale Chip recipes!

Dr. P


  1. In the instructions you add red pepper flakes. How much should be used?

  2. Sorry, I just use about 1/8 teaspoon but if you want them a little zippier you could use more.