Cut the snacks! Make healthy Kale Chips & Hummus!

Recently I have felt chunky, really chunky. And listen, I am not saying that I think I am fat, or that I have a weight problem, I still manage to squeeze into a size 4 or 6 pant, but I can’t wear dresses without spanks, and a nice, clean, form fitting white T-shirt shows a small canyon in my mid section like I was the Pillsbury Dough Boy that someone took poking liberties with.

I have decided that this summer I am going to do something about it! I would love to lose 15 pounds, but I would gladly take, 10, 5, heck I would even take 2. So the first dietary change that I am making is getting rid of the salty, carb-y snacks and introducing some protein packed tasties. So I decided to try my hand at kale chips, I first saw them at my local health food store. I really dig kale, in salads, steamed, even grilled, but I have never tried to make chips out of them! So after much trial and error here is a simple (and easy way) way to make kale chips. Paired with one of my favorites, hummus, this is a protein packed snack that is easy and delicious. Try it and let me know what you think!

Kale Chips

Bushel of Kale

Olive oil, as needed

Salt to taste

1. Wash kale. Dry in salad spinner. Dry thoroughly otherwise kale will cook unevenly in oven – resulting in some burnt and some undercooked parts.

2. Cut stems off kale and discard.

3. Cut kale leaves into small pieces the size of regular chips.

4.. In a bowl, drizzle enough olive to gently coat leaves (probably no more than 2-3 tbsp). Do not over-pour oil or chips will come out too oily. Using gloves, rub the oil into each leaf with your hands. Add salt. Sample a leaf to make sure you can taste the salt. Should be noticeably salty.

5. Place kale chips onto half sheet tray equal distance from each other. Avoid overcrowding – better to cook in batches, as needed.

6. Cook at 350 degrees for approximately 10 minutes. Check after 7-8 minutes, and rotate half sheet tray to cook evenly.

6. Chips are done when they are dry like a chip – some may be a little darker in color but most should retain their original green color. Set aside.

Creamy Hummus

1 1/2 cans of cooked chickpeas (1 can = 15 oz.) Label on can should read chickpeas, salt, & water only.

1/4 cup water from chickpeas

1-2 stalks of green onions

2 cloves of garlic

1/4 tsp salt

1/2 tsp cumin

2 tbsp olive oil (garnish)

2 tbsp chopped parsley (garnish)

Juice of 1 lemon

Pinch of red pepper

1/3-1/2 cup of tahini

1. Remove shells* of chickpeas. They come off easily. Set aside and reserve a small handful chickpeas to use as garnish. Reserve water from chickpeas. *Removing the shells results in a really creamy hummus. This step takes a little while but is so worth it!

2. Coarsely chop green onions and garlic. Add to chickpeas.

3. Add tahini, salt, cumin, lemon juice, red pepper, & water. [insert photo of tahini bottle]

4. Pulse in food processor for a second, then puree for about 2-3 minutes or until creamy. There shouldn’t be any lumps. Texture should be consistently smooth throughout.

5. Garnish with chopped parsley, olive oil*, and chickpeas.

*Using a high-quality olive oil is essential. An easy tricky to identifying quality olive oil is picking a dark-colored bottle. This is because good olive oil should not be exposed to light.

6. Add hummus to kale chips and enjoy a protein-rich snack!

Evette Rios is a Puerto Rican lifestyle expert, writer, television host and native New Yorker. She is one of the stars of ABC’s The Chew, where she serves as field correspondent and roving reporter, covering events and dishing on new ways of using ordinary household items. She has also been a contributing design expert on Rachael Ray, where she’s known for hands-on advice, innovative crafts and dramatic room revisions. She is also National Spokesperson for Goodwill International. Learn more about Evette at

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