"Cheesy" Kale Chips
1 bag of Kale (240g)
1 cup cashews (soaked for 4 hours then drained – if you are rushed for time you can skip this step)
2 tbsp nutritional yeast flakes
½ lemon juice
4 tbsp filtered water
1tsp Himalayan salt
Recipe by Tamara Connell of "Loving Healthy".
These make a super- healthy alternative to crisps. A lot of people ask us if they are deep fried or contain cheese, and the answer to that is … NO! Kale is among the most highly nutritious vegetable containing lots of powerful nutrients. Kids will love them too!
Warning: highly addictive!
Detoxification: Kale is a powerhouse of antioxidants (such as carotenoids and flavonoids) which quench free radicals, helping prevent the damaging effects of oxidative stress and damage (in part caused by bad lifestyle and diet choices) in the liver.
The iron in kale is essential for the formation of haemoglobin, enzymes, and the proper functioning of the liver.
Kale is filled with fibre and sulfur, both great for detoxifying your body and keeping your liver healthy.
Skin: Kale is high in Vitamin A. Vitamin A is great for your skin as it influences the physiology of the skin by promoting epidermal differentiation, modulating dermal growth factors, inhibiting sebaceous gland activity, and suppressing androgen formation.
Female Health: Fibre is essential to help eliminate used hormones from the body – vital for conditions associated with oestrogen dominance
Iron deficiency is more common among women due to menstruation, pregnancies and frequent dieting, which can deplete your energy levels and weaken your immune system. Kale has more iron than beef – and the added vitamin C in kale ensures that the iron is absorbed efficiently.
Folate: Essential for the healthy development of the foetus during pregnancy.
Weight loss: Kale is high in fibre, which is not only great for optimum digestion, but will also keep you feeling fuller for longer, control your appetite, and delaying hunger pangs. Additionally; the fibre content in cashews makes them a good choice for anyone looking to lose weight as they satiate appetites for longer.
Supercharge your health: To add to the plethora of health benefits listed above, this salad also contains high amounts of Vitamin K and B vitamins, as well as the phytochemical ‘Isothiocyanates’ which play a primary role in the prevention of numerous cancers.
Kale has almost three times as much calcium as phosphorus; which is a very beneficial ratio since high phosphorus consumption has been linked to osteoporosis because it reduces the utilization and promotes the excretion of calcium.
Cashews are a rich protein source. Protein is an essential dietary requirement for maintaining performance and energy levels, bolstering our immune system to keep disease and illness at bay and for building new cells and repairing tissue.
1. Preheat the oven to 150 / 300 alternatively, set the dehydrator to 125
2. Blend the cashew nuts, nutritional yeast flakes, lemon juice and Himalayan salt and water to create a thick sauce.
3. Put the kale in a large bowl and pour over the cashew mixture. Massage the sauce into the kale using your hands – the kale will start to wilt. Make sure each piece of kale is coated with the sauce.
4. Place on a baking sheet and bake in the oven for about 15 minutes. Use spatula to carefully flip the kale chips over and bake for 5-10 more minutes, until they are dry and crisp.