"Cheesy" Kale Chips
Kale chips are a great source of protein and fiber, which help keep your child full and nourished until the next meal/snack. Kale is a cruciferous vegetable that contains calcium, vitamin A, vitamin C, vitamin K, and sulforaphane. Sulforaphane has been shown to help to reduce inflammation, oxidative stress and promote detoxification in children with autism.
This recipe also features sunflower seeds, which contain brain-healthy fats, vitamin E, and antioxidants. This recipe also includes nutritional yeast, which is a cooking ingredient and nutritional supplement that has a cheesy, nutty, or savory taste. Nutritional yeast is also packed with B vitamins, and is a source of extra protein and minerals.
Due to the high fiber content in this recipe, this is a great meal for kids struggling with constipation.
Ingredients
5 bunches kale (about 10 cups chopped)
You could also use a 16 oz bag of pre-washed and chopped baby kale (washed and stems removed)
2 Tbsp avocado oil
1/2 cup raw sunflower seeds (unsalted preferred)
1/2 cup nutritional yeast (for those with the MTHFR mutation, choose unfortified)
1 lemon, juiced
1/4 tsp salt
1/4 tsp black pepper
1 tsp garlic powder
Dash of smoked paprika (optional)
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Materials
Directions
Conventional Oven
Preheat oven to 300 degrees F
Add kale and oil to large mixing bowl and mix until covered and set aside
Be sure the kale is completely dried!
In a food processor, add sunflower seeds, half of the nutritional yeast, lemon juice, salt, pepper, garlic & smoked paprika (optional), and mix until smooth
Add cheesy mixture to the kale & hand toss to coat
Spread kale over 2 large baking sheets, making sure to have as few leaves overlapping as possible (this makes it crunchy!)
Sprinkle with remaining nutritional yeast
Bake for 15 minutes. After 15 minutes, flip/mix kale with a heat-safe spatula and then bake 5-7 minutes more until crispy and golden
Let cool 20 minutes before serving. They'll keep for 2-3 days but the crispness starts fading after about a day, so consume as soon as possible.
Enjoy!!
Air Fryer
Preheat the air fryer for 5 minutes at 400º F, or by pressing your air fryer’s preheat button
Add kale and oil to a large mixing bowl and mix until covered and set aside
Be sure the kale is completely dried!
In a food processor, add sunflower seeds, half of the nutritional yeast, lemon juice, salt, pepper, garlic & smoked paprika (optional), and mix until smooth
Add cheesy mixture to the kale & hand toss to coat
Lay kale in a single layer in your air fryer basket, uncurling the leaves as much as possible while keeping them from overlapping too much (you may need to cook in batches).
Air fry for 4 to 5 minutes at 375°F, shaking the pan once to help them cook evenly. Keep a close eye on them after 3 minutes. They’re done when crispy!
When they are done, sprinkle with remaining nutritional yeast. Let cool completely before serving. They'll keep for 2-3 days but the crispness starts fading after about a day, so consume as soon as possible.
Enjoy!!
Nutrition Facts
Makes 6 Servings
Calories: 160 | Protein: 8 grams | Fiber: 5 grams | Carbohydrates: 9 grams | Fat: 11 grams | Sugars: 2 grams
