One of the things my good friend Melli and I have in common is our love for chips. Of course, we both know that chips are one of the most calorie-rich snacks, but luckily, there are alternatives. One of the most delicious alternatives are kale chips. Finally you get kale again in the supermarket, so I want to share this recipe with you.
Meanwhile you can buy kale chips in the most diverse flavors in the supermarket, just like many other vegetable chips. I can not say that the chips from the supermarket do not taste well, unfortunately these are not necessarily cheap. You can produce kale chips, however, easily and cost-effective, and decide on the flavor. Here you get a recipe for Miso Kale Chips.
You can easily prepare your own kale chips without spending a lof money.
As soon as the first frost was there, you could buy kale again in Germany. Before that you sometimes you get lucky and some organic supermarkets carry kale, but as soon as the cold temperatures begins you see kale everywhere. Through the frost, the metabolism of the plant decreases, thus also the activity of enzymes in the cells, which normally break down sugar. The frost therefore provides for a higher sugar content of the kale, which helps so it tastes less bitter. The varieties, which can be bought all year, have a higher sugar content through cultivation, so they are less bitter, therefore do not necessarily need frost.
Even family and friends that do not like vegetables a lot or healthy food in general will go crazy about those Miso Kale Chips.
Miso is often found in my recipes, it is one of my favorites. What is Miso actually? Miso is a major part of Japanese cuisine kitchen. Almost everyone knows miso soup. If not, check out my recipe for miso soup to go. Miso is versatile in the kitchen and very healthy. Miso consists mainly of soybeans and added grains or like mine, in order to be gluten-free, rice. For the miso, soybean puree is fermented together with the grain or rice in large vessels. By fermentation, Miso therefore contains healthy probiotics. By dehydrating the vegetable chips, the probiotics are also preserved.
You can make the Miso Kale Chips either in the oven or in the dehydrator. I find the dehydrator to be more practical, because I do not have to fear that something burns. Furthermore, nutrients are better preserved as the temperature remains below 60 ° Celsius. You can now buy dehydrators pretty in-expensively. My Clatronic 261767 dehydrator was bought for under 25 €. The device is suitable as an entry-level device because it fulfills its purpose wonderfully.
Meanwhile, I am thinking about an upgrade, one with different temperature settings, time switch and a little more space, but I still use mine regularly and do not regret the purchase at all.
Vegan Miso Kale Chips
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Ingredients
- 10 ounces Kale washed, a bit choped and without hard stems
- 1 EL olive oil I use mine in a spray bottle
- 1/3 cup Sunflower Seeds
- 4 tbsp. Nutrional yeast
- 2 tbsp. Miso
- 1 tbsp. Tahini
Instructions
- Wash the kale, tear up the kale in smaler pieces and take the hard stems out. Put everything in a bowl.
Put the sunflower seeds in a mixer and chop them until they have the consistency of not so fine flour. Mix sunflower seeds with the nutrional yeast. - Spray some oil on your kale. Mix miso and tahini and slowly add that mixture to your kale. Incorporate that with your hands until the kale is covered. Make sure to be gentle you do not want to hurt your kale too much or it gets mushy.
- Sprinkle the sunflower seeds and nutrional yeast mixture over your kale. Preheat the oven to 300° Fahrenheit.
- Put the kale on a baking sheet. You will probably need to do more than one round. Make sure they do not overlap. Bake for 15 minutes, then turn the kale and bake for another 5-10 minutes.
Notes
Store your kale chips in an airlock container so they do not get mushy. Quickly eat them with 2-3 days since they will loose their crispiness.