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Ahh kale. How many of us adore thee. You are beautiful – indeed the epitome of the best kind of “leafy green” – and jam-packed with super nutrition. You also happen to taste rather amazing!

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Did You Know:

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

  • Vitamin A: 206% of the RDA (from beta-carotene).
  • Vitamin K: 684% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium: 6% of the RDA.
  • Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron, and Phosphorus. (source)


Want More Reasons To Love Kale?

And we love you because you are loaded with antioxidants such as vitamin C, polyphenols, and quercetin.  You are low in calories and fat, and high in fiber. Kale, you are also high in iron and vitamin K. You are said to be anti-inflammatory and great for cardiovascular support. Our heart also loves you.  You are not just a pretty vibrant green but are also high in calcium – who needs milk when we have you? (source)

The list for why we love you goes on and on.

Canadian born raw chef Heather Pace has made a delicious recipe in your honour – none other than one of the best ways to eat you, in the form of a humble kale chip!

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Check out this delectable Sour Cream and Onion Chip recipe that does not contain anything at all nasty, unlike regular sour cream and potato chips!

Watch the gorgeous Heather walk you through her favourite way to make kale chips:

What You Will Need To Make This Recipe

 Sour Cream and Onion Coating:

1/2 cup of water

2/3 cup raw cashews

half cup of green onion

1/4 cup of lemon juice

add touch of sweetness – 1/2 date

1/2 tsp of onion powder

1 tsp of sea salt or Himalayan

 1/3 cup of raw tahini

1 tbsp of apple cider vinegar

Blend until completely smooth

tip * add more lemon or vinegar for extra tang

This can be used as a salad dressing too.

Prepare Kale

Bag of Kale

remove stem from kale

rip kale into pieces

massage sauce well into the kale

place flat on dehydrator trays or into oven trays

dehydrate first for 1 hour at 145 degrees then turn down to 115 degrees for 12 hours until crunchy

Eat and enjoy!

Meet Heather:


Heather Pace’s passion for food led her to the completion of a two year culinary school program at the age of 19. She used her valuable skills and experience to create healthy vegan, and later raw vegan versions of traditional foods. Heather has worked in various restaurants, bakeries, and as a personal chef.


The gorgeous and very talented Heather Pace

She is the author of Sweetly Raw Desserts HERE (Quarry Books) and seven raw dessert e-books, owns a raw chocolate company, teaches raw food classes, and is a certified yoga instructor. Find her books and recipes on her blog Find her chocolates at

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