Kale is the ‘queen of greens’. It is crammed full of nutrients: high in iron, fibre, vitamin K (so good for bone health & blood clotting), antioxidants (so good for cancer prevention), omega-3, (so help fight against arthritis, asthma), vitamin A (so great for vision, skin & preventing macular degeneration, lung & oral cancers), vitamin C (so great for the immune system, cartilage & joint flexibility) & calcium (so help prevent bone loss & osteoporosis).
Elsewhere in this blog I have listed a recipe for chilli kale crisps. I especially love cheese and onion crisps & so had to come up with a healthy alternative! The cheesy flavour is imparted by vegan nutritional yeast.
What is it?
Nutritional yeast is deactivated yeast. It is very different to Brewer’s yeast & not widely available even in health food chains, but readily available from Amazon.
Nutritional yeast is full of B vitamins, especially vitamin B12, which is absent from most plant foods, making nutritional yeast a great supplement to take if you are vegan. It is rich in folic acid, selenium, zinc & protein whilst being free from sugars & preservatives. It is also low calorie. It has a cheesy nutty savoury ‘umami’ flavour & it can be used in cheesy sauces, soups, sauces, bakes. See Amazon for rave reviews!
Preparation time: 10 mins
Baking time: 15-20mins
3 tbsp coconut oil
1 tbsp lemon juice
4 tbsp water
1tbsp tamari or soya sauce
3 tbsp nutritional yeast
1.5 tsp garlic powder
1.5 tsp onion powder
1/2 tsp salt
2 tbsp tahini or peanut butter
Wash the kale & remove any tough stalks. I leave my kale to dry on tea towels (sometimes even overnight!).
Mix all the remaining ingredients together in a large bowl to form a paste.
Massage this paste into the kale leaves to ensure an even coating.
Taste & adjust if required.
Spread kale onto lined baking sheets so they do not overlap and bake in a oven at 180ºC for 15-20mins until crisp.
Cool & store in an airtight container.
Top tip: If you have any packets of silica gel supplied free with nori seaweed sheets or crackers, pop these in with the kale crisps to stop them from going soggy.
Don’t forget you can find my favourite recipes in my FREE eBook here.