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Hello Friends! I hope you’ve been having a splendid weekend. Mine has been pretty great, if not quite hectic! Hosted a wicked “Not so Guilty Pleasures” cooking class where we made these kale chips and my tasty Salted Chocolate Cashew Brittle & Maca Matcha Latte, did some yoga, went out for dinner, and did some recipe testing.

Today I want to re-post my kale chips recipe because I’ve tweaked it and made it even better. Plus I’m not totally digging some of my older style posts so I’ll likely be updating some of the old recipes to make them more reader friendly. Let’s take a look shall we?


Kale has become a darling of the health food world, and for good reason! It has tons of health benefits and it tastes pretty fantastic.

Our livers are super important for maintaining health because it detoxifies all the toxins we may accidentally ingest, inhale, or otherwise absorb into our person. Kale supports the liver thanks to its sulfur containing compounds, such as sulforaphane.

These compounds increase our liver’s production of the enzymes necessary to break down toxic substances. This delicious cruciferous veggie (it’s part of the broccoli, cauliflower, and Brussels sprouts family) also has tons of fabulous antioxidants, which help keep us all looking young and beautiful.

Apple Cider Vinegar
  1. When bought in the unpasteurized form with the mother it can help improve digestion and ensure regular bowel movements, which is necessary for proper detoxification and elimination.
  2. If you have a hard time digesting certain foods or suffer from heartburn, you can try taking a Tbsp. about 15-20 minutes before meals (in water if you don’t want the burn) to see if it helps. Oftentimes heartburn is a sign of low stomach acidity, as the food you eat begins fermenting in the stomach since the proper pH is never reached allowing it to be passed along to the small intestines.
  3. It makes a great skin toner! Just add 1 part ACV to 10 parts water and use before bed.
  4. Certain studies have shown that consuming ACV with a meal can help balance blood sugar, which is key to managing energy and inflammation throughout the body.

Thanks to its sulfur content, specifically in the form of allicin, garlic has great anti-bacterial and antiviral properties and helps boost antioxidant activity.

These same sulfur compounds also help regulate inflammation in the body by inhibiting specific enzymes, lipoxygenase & cyclooxygenase, that generate inflammatory prostaglandins.

Cashew Butter

This spoonful of creamy deliciousness is a great source of magnesium, which is a mineral that is necessary for over 300 important enzymatic functions in the body. It’s also a necessary component of healthy bones and helps regulate muscle function.

Cashew butter also contains healthy omega and monounsaturated fats, which decrease inflammation, and is a good source of protein and fibre to help balance blood sugar.

Olive Oil

When buying olive oil, you want to look for Extra Virgin on the label. Olive oil that is labeled as such comes from the first press of the olives and contains the highest amount of phytonutrients (especially polyphenols) that have been shown to have anti-inflammatory effects in the body.

Inflammation is one possible root cause for a myriad of bodily imbalances, so we want to eat as many foods that promote a healthy inflammatory response as possible. Olive oil is made up of about 70% oleic acid, which has been shown to help lower blood pressure.

Plus, fat is delicious and we should never deprive ourselves of healthy fat sources! Especially because certain fat-soluble vitamins, such as A, D, E, & K are only absorbable in the presence of fat.

Now without further ado, here’s the recipe!

The Best Sour "Cream" and Onion Kale Chips Recipe
Prep Time
10 mins
Cook Time
2 hrs
Total Time
2 hrs 10 mins

These kale chips are packed with flavour and nutrition and great for any dietary preference: vegan, paleo, vegetarian, keto, you can all enjoy!

Course: Snack
Keyword: healthy kale chips
Servings: 4 servings
Author: Caitlin Iles
  • ¼ cup +1 tbsp. nut or seed butter of choice*
  • 2 Tbsp. apple cider vinegar*
  • 1 Tbsp. olive or avocado oil
  • 4 cloves of garlic
  • ½ red onion
  • 1 bunch of kale
  • 1/2 tsp. sea salt
  1. Set oven as low as possible. Mine goes down to 170F and I’ve found this to be a good temperature to work with. If your oven doesn’t go below 200, try keeping it open a crack so it doesn’t get too hot. Alternatively, you can place them in a food dehydrator. I’ve found this method produces the best, crispiest, most flavourful chips! I use a cheap one from Walmart, and it’s worked like a charm!
  2. Add nut butter, 1 Tbsp. olive oil, and apple cider vinegar to a small food processor.
  3. Rough chop garlic and onions and add to food processor with sea salt.

  4. Blend until mostly smooth. Don’t worry if there are a few chunks. They just add more texture to the chip.
  5. In a large bowl tear kale into slightly larger than bite-sized pieces, taking care to remove the stems. They can become rather hard once cooked so it’s best to remove them altogether. I usually just grab the base of the kale stalk in one hand then run my hand up the stalk in one smooth motion. It removes most of the kale and then you just have to rip into small pieces. Quick and easy!
  6. Pour the mixture over the kale and massage into the leaves by hand. The leaves will soften and they should be fully coated by the mixture.

  7. Line baking sheets with parchment paper. If using a dehydrator ignore this step.
  8. Spread the chips in a single layer over two baking sheets.
  9. Place in oven or dehydrator until crispy. This can take a couple of hours due to the low temperature. After an hour flip the chips to get an even crunch.
  10. Let cool before storing in an airtight container.
Recipe Notes

*I like tahini, almond, or cashew butter

* I enjoy my kale chips extra vinegary & add up to 1/4 cup of apple cider vinegar per batch

Well that’s all for today friend! If you’re looking for extra support on your health journey make sure you download my FREE Stop Self-Sabotage Workbook right here.

Have a whimsical day!

Cait xo

Image: Shutterstock