Fit Foodie Alert: Miso Kale Chips (aka, a yummy & healthy potato chip alternative)
by Dr. Phoenyx Austin
For today’s post I wanted to keep things short and sweet (actually salty and crispy) with a delicious and healthier alternative to the ever popular sandwich pairing… potato chips!
Crunchy Miso Kale Chips (aka the yummy potato chip alternative)
Personally I’ve never been a fan of “low fat” potato chips because so many brands I’ve come across have a certain weird, artificial taste that I’m not too fond of. You know what I’m talking about? Well anyways, I know many people that feel the same way and I always recommend that they try kale chips as a low-fat potato chip alternative. At first I usually get this funny look of ‘Really?! Kale instead of potato chips?!’ But then they go home, try out the recipe, and are totally hooked.
And besides tasting great, what I really love about these chips is that they’re made of kale, which is one of the most nutritionally dense foods you can find that’s loaded with calcium, fiber, vitamin A, C, K, and tons of fiber.
Crunchy Miso Kale Chips
What you’ll need:
(makes about 6 servings)
1 bunch of kale or swiss chard, stemmed and torn into bite-sized pieces
2 teaspoons olive oil
2 teaspoons white miso (or low-sodium soy sauce)
*There are as many ways to make kale chips, so don’t worry if you don’t have soy or miso. You can easily use a pinch of salt and your favorite spice blend to sub for flavoring. The key is to make sure you wash and thoroughly dry each kale leaf before you bake so that you up the crisp factor and avoid steaming the greens.
How to prepare:
1. Preheat an oven to 350 degrees F (175 degrees C).
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and soy or miso (or your alternative seasoning). Rub greens between hands to thoroughly coat in oil and seasoning,
3. Spread greens in one layer among rimmed baking sheets and bake until dry and crisp but not burned. Should take about 10 to 15 minutes.
4. Transfer to a cooling rack to cool completely. Eat within 24 hours, and store up to 3 days in an airtight container at room temperature.
And there you have it guys! Chips that are very easy to make, incredibly nutritious and deliver the same yummy potato chip mix of crispy-crunchy-salty. Oh, and I kid you not when I say these chips are downright yummy. So if you plan on serving to guests, I’d definitely make more than a few handfuls because these chips will go fast! Enjoy!
Have you ever tried kale chips? Did you like? Know any other healthy potato chip alternative recipes? Let me know in the comments. – Dr. Phoenyx
Dr. Phoenyx Austin is a physician, author, and creator of DrPhoenyx.com, a fitness & lifestyle blog. Check out her awesome natural hair care book If You Love It, It Will Grow – available on Amazon, Barnes & Noble, and iTunes. And don’t forget to say hello to the doc on Facebook and Twitter!