Raw Recipe – No Fat or Low fat Raw Kale Chips

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Kale is the latest cool kid on the block when it comes to superfood nutrition and there are lots of reasons why (see killer kale facts below).

And Kale Chips have become a hot gourmet snack food addition for health lovers everywhere.

But eating Kale chips, which are covered in oil and toasted, is not going to take your health soaring to new levels.

In fact, quite the opposite…

But I’ve found a way of enjoy kale chips without all the added fat.  These babies will satisfy your cravings for something a little savory and crispy without adding unnecessary and unhealthy salt and refined oils to your diet.

You will need a dehydrator for this recipe.  But you can find cheap 2nd hand ones on Ebay if you don’t have a lot of spare cash.  Like bread making machines, there are many people who buy dehydrators but then don’t end up using them a lot.  If you really don’t want to get a dehydrator, you can use the lowest setting on your oven, (but your oven would need to go below 46 °C (115 °F) to avoid cooking your kale chips).

I don’t recommend eating too many dehydrated foods.  Our bodies absolutely need the hydration that juicy, whole, ripe, fresh, raw and preferably organic fruits and veggies can provide, so you should definitely make these your staple foods.

But every now and then, for a treat, it’s nice to have something a bit fancy, like crispy and spicy, curly Kale Chips.

So here goes…

kale chips

Low or No fat Kale Chips


1 bunch of Kale (or even better, and more easily digestible, a bag of baby kale leaves)

Juice of ½ to 1 lemon or lime

Dried garlic

Dried onion

Spices like paprika, cumin, coriander, chili

½ an avocado (optional)

  1. Peel the leaves of Kale away from the stalk, discard stalks and place kale in a large mixing bowl.
  2. Squeeze lemon or lime juice and pour over the kale
  3. If you want to add avocado to the recipe, you can add to the bowl now.
  4. Using your hands, massage lemon juice (and avocado) into the kale.  The lemon juice will help to soften the kale, making it less fibrous and more easily digestible.
  5. Sprinkle garlic, onion and spices to your satisfaction over the kale and massage in as well.
  6. Put the kale mix onto dehydrator trays, and dehydrate for about 14 hours, until dry and crunchy.
  7. Enjoy!

Killer Kale facts!

  • Grown for more than 2,000 years, Kale was popular in Europe during Roman times and the Middle Ages.
  • Kale offers protection from vitamin A deficiency, osteoporosis and iron-deficiency anemia.
  • It is very rich in vitamin A, 100 g leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision.  Foods rich in vitamin A offer protection against lung and oral cavity cancers.
  • Kale is believed to protect from cardiovascular diseases, colon, oral and prostate cancers.  Like other members of the Brassica (cabbage) family it contains health-promoting phytochemicals, sulforaphane and indole-3-carbinol that appear to protect against these type of cancers.
  • Kale is packed with antioxidants, which help neutralize harmful free radicals in the body.
  • It’s a very rich source of β-carotene, lutein and zea-xanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted to vitamin A in the body.
  • One cup of chopped raw kale provides more than 100% of the daily value of vitamins A, C, and K.
  • Kale comes in different colours: green, white, purple, or bluish green, and also different leaf shapes.
  • Kale contains lutein, a type of carotenoid (an organic pigment) responsible for the plant’s color and nutrients.  Lutein helps keep eyes and vision healthy.
  • Zea-xanthin is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions.  Thus, it helps prevent “age-related macular degeneration” (ARMD) in the elderly.
  • It is an excellent vegetable source for vitamin-K; 100 g provides about 700% of recommended intake.  Vitamin K has potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity.
  • Adequate vitamin-K levels in the diet also help to limit neuron damage in the brain; thus, has been used in treating patients with Alzheimer’s disease.
  • It is notably good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid.
  • Also a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus.

Conclusion – It’s hard to argue with that list of amazing facts about kale!

Successfully staying raw is all about finding fun ways of getting more fruits and veggies into your diet, especially leafy greens, especially tender greens like baby kale, baby spinach and lettuce.

I have stacks of simple tips for going raw the easy way, so if you’re struggling, don’t hesitate to ask.  All truly successful people have a coach of some kind to facilitate their success.  If you seek the support of someone who has already trodden the path and overcome the obstacles, it’ll make life a whole lot easier and way more enjoyable.  Find out about real raw health coaching here.  

Do you have a favorite way to get more leafy greens into your diet?  Share your experiences and tips in the comments section below…

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Anthea Frances is an author, raw food health coach and host of the Raw Life Summit series.  Grab a copy of her free Balanced Raw Vegan Nutrition Checklist and start improving your health today!