Hey guys Dr. Axe here.
Welcome to my kitchen.
We're going to be making kale chips today and this is a great recipe because it's kind
of like doing potato chips only much, much healthier.
And you've got a great crunch to it and it's a super healthy recipe.
And so we're going to start off here making the kale chips.
We're going to start off with obviously kale and I want to talk about kale for just a second.
Kale is a superfood and the reason is, it's loaded with vitamin K. It's loaded with calcium.
It's got magnesium and it helps alkalize your body.
And if you look at a food scoring system, specifically a nutrient density chart, on
a score from zero to a thousand, kale scores number one.
It scores a thousand points.
And so again, kale is really nutrient dense.
It's the most nutrient dense of all regular vegetables out there.
And so we're going to use this kale.
And also just to go over a few of the other ingredients.
I have people ask me the question all the time, "If I'm not drinking dairy, where am
I going to get my calcium or how am I going to strengthen my bones?"
Kale is one of the best ways.
Again, it's got calcium, which actually helps build your bones.
Also it's got vitamin K. Vitamin K is like the glue that holds your bones together.
And so again, it's not just about calcium, you've got to have all these other vitamins
and minerals as well if you're going to build strong healthy bones.
And so we've got kale here.
Also kale is very alkaline, so that's going to help alkalize your body.
It's going to reduce inflammation in your joints.
So kale is a great food, it's a superfood.
Now what we're going to do here in this kale chip recipe is you're going to cut up some
kale into slices about this big.
So they're about two inches by two inches there or so.
So you've got that and it kind of depends on how you like them, but we cut them into
about the size of a typical chip.
All right.
The next thing we're going to add in is some lemon, and lemon is great because it's packed
with vitamin C. And also, it's got a lot of other health benefits, specifically it's also
very alkaline and so it'll help reduce acidity in your body.
We've got a lot of vitamin C here in this lemon, also very low in sugar.
And so we're going to take a lemon here and you're going to use about two tablespoons.
Now I'm just going to take a table and just kind of squeeze it over here.
Actually it's one to two tablespoons.
So we're going to take this lemon juice and just kind of squeeze it over here.
All right, take this next lemon, similar thing, just go ahead and squeeze the lemon juice,
about the same amount as you'd use for one tablespoon.
Okay, right there, all right.
Next thing we're going to add in, is we're going to use a little bit of grape seed oil,
we have about two tablespoons here of grape seed oil.
What I like to do is just eyeball things, but if you want to be really precise, just
go ahead and use two tablespoons.
I'm going to go ahead and take this grape seed oil and rub it over all the chips there,
there we go.
And then I'm going to add in some Celtic sea salt and sea salt is great.
Specifically Celtic and Himalayan sea salt are really good because they not only have
good sodium for your body, but it also has magnesium, iodine, calcium and a lot of other
stuff.
And so we kind of eyeball this as well.
We're going to do about four teaspoons, four tablespoons of sea salt.
So I'm moving on.
We're going to continue to go ahead and get this mixed up here.
All right, and actually salt-wise four tablespoons isn't right.
It's probably going to be about three or four teaspoons is probably just about right there
for sea salt.
So you're going to go ahead and massage these leaves.
Now what can happen, this will kind of take away the bitterness in the kale.
So you're going to take it and you're going to mix everything up here.
All right, and once you've got this stuff good and massaged, then we're going to lay
it out on the plate here.
Now you can use parchment paper on this.
You don't have to, but you can use parchment paper to keep it from sticking as much, but
we've put a lot of oil on it so it really shouldn't stick too much.
We're going to go ahead and take the kale, spread it out here.
Okay, get it all spread out here on the plate around this pan.
All right, and so now you're going to go ahead and heat up the oven to about 350 degrees
and we're going to leave these kale chips in there for about 12 minutes.
Now, you've got to continually check these kale chips.
I'd check them every, at least five minutes and just make sure they're not burning.
But we'll go ahead and slip these in.
We'll let them bake for about 12 minutes and then I'll be right back.
All right, I'm back and ready to take the kale chips out of the oven.
Before I do that I want to mention a quick mistake.
It's about a fourth of a teaspoon of sea salt we put on these kale chips, not four teaspoons
or four tablespoons.
That would be a lot.
So a fourth of a teaspoon, that's how much sea salt we put on these kale chips.
We're getting them out here.
All right, you can see these look great and so we're going to simply take a little spatula
here and we'll just go ahead and scoop one of these off and you can kind of see these
are crunchy just like a chip.
Okay, I'm not going to put it in my mouth yet because it'll burn my mouth.
But that's what they look like and so we'll scoop all these onto a plate here like so.
All right.
And again, remember, full of calcium, full of vitamin K, it's got magnesium.
This really is a superfood.
And all the vitamin K is also really good for your heart, it's good for your blood,
good for the bones.
So we've got these kale chips here and you can eat them typically just like they are
just as a snack.
Kids love these.
You can pack them and bring them to work with you.
But they're great.
And a few of the things you can do, a few of the variations, one of the things I love
to do as well is throw some cayenne pepper on them and you can make them a little bit
spicier.
You can throw some black pepper on them and you can season with different kinds of seasoning.
You can even throw a bit of chili powder to make them more like a Mexican treat which
is good.
But crunchy, delicious, you guys are going to love the kale chips