Fork and Beans

Making food fun for the family

Sour Cream & Onion Kale Chips

by

Living Candida-Free

This is my newest and most favoritest cookbook currently! It’s now a part of my ABCs of Candida post as one of my main recommendations for dealing with your Candida overgrowth diagnosis. If you have Candida or simply need to reduce your sugar intake, you NEED this book written by Ricki Heller with Andrea Nakayama. It not only is filled with 100 recipes for a tasty Candida-Free diet but it also has a clear-cut 3 Phrase program for the diet that is easy to follow and perfect for those who don’t eat meat. I consider this more as a guidebook for those needing to cut refined sugar out of their diets as it arms readers with everything they need to retake control of their lives and their health. This book literally sits next to me on the couch just in case I want to read it, educate myself, and/or be inspired by all of the incredibly tasty Candida-Free recipes. I have already made four in the book: 

 

Living Candida Free Review

 

All four recipes were AWESOME! (The Emergency Fudge was actually a life-saver during the really difficult time of my Candida cleanse–it not only tasted really good but it also soothed my crazy sweet cravings). Ricki Heller truly has a natural talent for making a restrictive diet seem doable and taste great!

Kale

Since kale is in season in this month and I have an abundance of it, I couldn’t wait to get my hands on the Sour Cream & Onion Kale Chips recipe. It was a simple recipe to follow and I seriously had to stop myself from spooning all of the sour cream/onion batter mix into my mouth. It was so good! But I did follow good self control and saved the majority of the spread for the kale itself which was equally as good. Maybe next time I could make the batter and use it as a dressing for a salad? Now that gets me happy to eat salad… 

Kale 2

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Sour Cream & Onion Kale Chips

★★★★★ 4.8 from 13 reviews
  • Author: Ricki Heller
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 mins
  • Yield: 4 Snack Servings (hopefully) 1x
  • Category: Snacks
Print Recipe

Description

Warning: These chips are addictive! Luckily, they are a nutritious snack that just happens to deliver a serving of your daily leafy greens. If you’re not on the kale bandwagon just yet, these chips will be sure to change that.

Ingredients

Scale
  • 1/3 cup (45 to 55 g) macadamia nuts or raw cashews
  • 1/3 cup (55 g) raw hemp seeds (hemp hearts)
  • 1/2 large onion, coarsely chopped
  • 1/8 teaspoon (0.5 ml) fine sea salt, or to taste
  • 3 tablespoons (45 ml) freshly squeezed lemon juice
  • 2 teaspoons (10 ml) raw apple cider vinegar
  • 
5 drops plain pure liquid stevia, or to taste
  • 1/3 cup (80 ml) filtered water
  • 1 large head curly kale, stems removed, washed, and dried

Instructions

  1. Preheat the oven to 180°F (85°C). (If your oven doesn’t go that low, preheat at its lowest setting.) Line two large cookie sheets with parchment.
  2. In a powerful food processor, blend everything, except the kale, until the mixture is perfectly smooth and creamy. It should be the texture of a thick pancake batter: thin enough to pour, but thick enough to stick to the kale leaves without dripping off them.
  3. Place the leaves in a large bowl (if your bowl isn’t big enough, divide into batches). There’s no need to tear them into smaller pieces (I don’t), unless you want really small kale chips.
  4. Pour the blended mixture over the leaves and toss with clean hands until the leaves are evenly coated. If you see bare spots here and there, you can rub them with some of the liquid from other leaves, or scrape them along the sides of the bowl where the topping seems to cling. The aim is to coat all the leaves as evenly as possible on all sides.
  5. Place the leaves in a single layer (or as much as possible) on the prepared cookie sheets. Bake for 1 hour, then remove from the oven and flip over the kale leaves to expose the undersides. Bake for another hour, then check for doneness. Remove any leaves that are perfectly dry and brittle and allow to cool; return the other chips to the oven and bake for another 20 minutes or so.
  6. Continue to remove the leaves as they are done, leaving the moist ones in the oven for 20-minute intervals, until all the chips are dry and crispy. Store in an airtight container at room temperature. Will keep, covered, for up to 1 week.
  7. Note: If you have a dehydrator, you can dehydrate the chips instead at 115°F (46°C) for 8 to 10 hours, until dry and crisp.

Notes

From Living Candida-Free by Ricki Heller. Reprinted with permission from Da Capo Lifelong, © 2015.

Nutrition

  • Serving Size: 1 Snack Serving
  • Calories: 76
  • Sugar: 1.6g
  • Sodium: 64mg
  • Fat: 5.4g
  • Fiber: 1g
  • Protein: 2g

Need more resources to help with your Candida diagnosis?

 

Sour Cream & Onion Kale Chips

This will make the kale chip hater into a lover in no time! And I am about to make you into a lover of this book with an incredible giveaway, open to both US and Canadian residents!

Simply enter to win by leaving  a comment below (Rafflecopter seems to not be working) and cross your fingers that your name is drawn. You have until February 25, 2015 at 12:00am PST before the giveaway is closed.

The giveaway is now closed. CONGRATS to Jen who wrote:

“My husband battles serious sugar addiction, and I have candida issues, so this book would be a lifesaver!”

An email has been sent to you, hooray!

**Please note that if you are the winner, you will receive an email confirmation to respond back. If I do not hear back within a week, another winner will be chosen. Good luck and here’s to good health!

ricki hellerRicki Heller, PhD, RHN, is an award-winning blogger at www.rickiheller.com, author, and instructor who has worked with food for more than twenty years. An Associate Editor for Simply Gluten-Free, Ricki is also a regular contributor to The Balanced Platter and Fitalicious.com. She lives in Ontario. You can also buy Ricki Heller’s book, Living Candida-Free here. 

 

Andrea Nakayama, CNC, CNE, CHHC is a functional nutritionist, health writer, educator, and the founder of Replenish PDX and Holistic Nutrition Lab.

 

 
Namastasty

About Cara

Based in Chicago with her husband and son, Cara is the creator behind the site Fork and Beans: A place where kids can have fun with their food.

Reader Interactions

Comments

  1. Therese

    I dealt with thrush and took three rounds of anti-fungal medication after my son was born. I think this book would be a helpful tool for preventing re-infection in the long run!

  7. Bethany Mattson

    I love your awesome recipes. So helpful and fun. Looking forward to trying these 🙂 Thank you for making a difference for our household. 🙂

    ★★★★★

  9. lisajoy

    These were soooo good! My family and I are converting our diets si I was excited to find your blog! My new neighbor is from Italy and is vegan. We began talking health and fitness when she mentioned how the FDA only bans 8 substances where most of Europe the EU has banned 1000!! I was mortified! My mother has severe Alzheimer’s and my father passed from Parkinson’s, that was all it took to make me rethink what was going in my body and on it. So it’s great to find a site that’s newbie friendly! Thanks!

  13. Gaby

    I used to love the sour cream and onion chips! And I always need ways to sneak more greens into me. I probably need a candida cleanse, my cravings for carbs and sugar are crazy and the greens and veggies just go bad in my fridge while I eat cookies…

  14. Lisa laney

    I have been struggling with different food allergies, etc. and I have just found out that I have Candida. This book would be extremely helpful.

    ★★★★★

  16. Melissa duff

    I love your recipes, I made the chickpea omlettes for my family and everyone requested seconds. We have had to adapt our already vegan diet to gluten free and anti candida, everything I’ve made from your site has been a winner with the 3 kiddos and husband, thanks a bunch

  20. Julia

    Really looking forward to trying this new version of kale chips! Many of us have a strong desire for crunch and salt, and that can feel difficult to satisfy when dealing with candida. I hope this book becomes a resource to share with my clients. Cheers, Julia

  21. Stephanie

    Would love to give this book a try! Definitely feel like I need to do a candida cleanse, but definitely would need more recipe inspiration!

  22. Heather

    The emergency fudge is to die for, but those kale chips look amazing too. I haven’t had anything sour cream and onion flavored in far too long.

  29. Turtlemoon

    I love love love love kale! My dad was just diagnosed with this Candida. He is having a real hard time adjusting and mom is lost with what to make him… seriously, he’s down a good 20 pounds! If all the ideas are as good as this sample then he will be super happy!

    ★★★★★

  34. Sarah Stackhouse

    Thanks, Cara, for helping me kick Candida one great recipe at a time! All of these food restrictions can feel SO isolating….which makes it all the more important to find people like you, who are fighting the same battle and willing to share your journey with the rest of us!

  38. Jesica DeMArra

    These kale chips look amazing! I have never made kale chips with black kale but I bet they would turn out flatter and just as good as green kale.
    I had the pleasure of meeting Ricki Heller at a plant-based function last year. She is very kind and was willing to answer all my questions about being a grain-free vegan, something that I couldn’t see myself doing full time but definitely consuming less grains and replacing them with greens. I live in Toronto so when it is freezing cold out I don’t think I could give up my hot oats in the morning before my commute.
    Any cookbook that has an emergency fudge recipe, I am all in! I hope you are great!

    • Ricki

      Hello again Jesica!! Nice to “see” you again! Thanks so much for the kind comment, too. And congrats on the dietary changes. 🙂 Good luck with the giveaway!

  40. Karin

    I love kale! Thank you for the opportuniy to win your cook book! I am always looking for new and delicious ways to prepare healthy meals.

    ★★★★★

  41. Paul n

    When I’m a good boy, I’m a vegetarian. When I’m a REALLY good boy, I’m a vegan, but, when I’m an excellent boy, I’m a raw vegan. I read Wheatbelly over a year ago, went gluten free, my arthritis is nearly gone, and I’ve dropped 35 pounds. I bought an expensive tiny bag of kale chips at Whole Foods awhile back, and they were amazing, but, I didn’t want to pay so much, so, I read the ingredients, came up with my own raw chipotle “cheesy” kale chips, using my Vitamix and Excalibur dehydrator, and now mine are better than the store bought kale chips! Everybody at work goes nuts over them. I can’t wait to try your sour cream and onion chips! I would really love to win a copy of your book. Thanks for the kale recipe!

    • Ricki

      Thanks, so much, Paul! And congrats on being raw vegan (sometimes). I spent some time at the Hippocrates Center in Florida–all raw vegan–and absolutely loved it. Hope you enjoy the kale chips, too!

  44. Krissie

    I have been trying to do better this year diet-wise….and I just discovered the joys of KALE, so I would love this book! I need ideas!

  45. Coral

    Cara, you are funny. I appreciate your optimism so very much; our daughter (8 yrs) and son (4yrs) are indebted to you – although they have no idea it’s you, they just think I’m amazing – for making their very allergen-restricted diets fun! We need all the help we can get for cooking without significant food groups, and your vim & will for making the process not just possible but delightful is, well, straight up admirable! Thank you to the stars (that are sugar free cut-out cookies, clearly).

  46. Caresse

    I have Ricki’s last book but would love the newest. I really appreciate your posts on candida. I think I also, need to go on a cleanse. Are many recipes in her new book gluten free friendly? I have to adhere to gluten free strictly. Thanks so much!

  47. Katie

    A longtime follower of Ricki, I love how creative she is in the kitchen! I would love this cookbook to expand my creative use of ingredients. And who doesn’t need emergency fudge?

  48. Jackie

    Would love to try the recipes from this cookbook.
    Always looking for more recipes to live a healthy lifestyle 🙂

  51. Donita

    I am currently on a Candidia Cleanse. Will be trying some of your recipes that are online but would love to get my hands on one of your books!

  54. Rebecca

    I would love to win this book, I went completely sugar free for a while last year and felt amazing. I’d love to give it another go and am always keen to get more information and recipes.

  55. Nancy Lucarelli

    It has been over 2 years since I have had any packaged food and or junk food. I am pretty sure I would not be able to make enough to keep me from wanting more. 🙂

  56. patricia

    I would love to win this book. I have just started cutting sugar out of my diet along with going gluten free. I have started feeling so much better. This book of recipes would be great to use.

  57. Caiti Jansen

    I am always look for new books filled with healthy recipes that I can serve my family!

    ★★★★★

  58. Laura

    I would LOVE to win a copy of this book! I’ve been reading your blog and her blog for some time now, and just started my own journey with a GI specialist to see what’s up with my gut (besides being gluten and lactose intolerant, that is). I’ve been trying to minimize the sugars in my diet, and this book would be a great help! Thanks for all that you do, Cara! I’m so glad I have your recipes to count on!

  59. Sherrill

    I have been reading your blog for some months now, but I believe this may be the first time I have commented. I have been enjoying following your progress and have been wondering if I could give up sugar myself. This book sounds like it may give me just the tools I would need to try! Thanks for introducing me to it! Thank you!

  60. Jenny

    I would love to win a copy of this book. I’m trying to cut way back on my sugar intake. Thanks for all the fun and informative blog posts!

  66. noelle

    I love Ricki’s recipes and I super love all the candida diet stuff going on over here at fork and beans!

    • Ricki

      Thanks so much, Noelle! 🙂 I have to agree–all of Cara’s recipes are fabulous, but I’m glad to have some new anti-candida ones to try now, too!

  67. Tiffany L

    I’m new to this blog and look forward to diving into the info provided here. Would also love to win a copy of this book! Thanks for the giveaway.

  69. MelissaD

    I just made my first batch of kale chips on Saturday and LOVED them! I can’t wait to try this recipe – love me some sour cream & onion!!

  71. Marsha

    Those kale chips sound great. Thanks for sharing the recipe and for the chance to win a book that would be very helpful.

  72. Patricia

    I love kale chips. Sadly I’m also allergic to tree nuts and peanuts so I will leave them out of the recipe. I do love your recipes and they brighten up my in box! Thank you for sharing Cara

    ★★★★

  73. Valerie Hildebrand

    Good Morning! *love* kale chips…such an awesome healthy snack! Thanks for the stellar site and the super giveaway! Cheers, Valerie 🙂

  74. Iuliana

    I am trying to get my entire family to eat less sugar (myself included) and yummy recipes would certainly help! 🙂

  75. Jacqui

    The book has had wonderful reviews. I’d love a chance to win it! The kale & fudge recipes are so yummy sounding.

  78. Patti

    You had me at Emergency Fudge! It is difficult as a vegan to find good Candida resource information so Ricki’s book is invaluable!
    Fingers crossed!

  79. Anna

    Thanks for the wonderful info on Candida. I really need to reduce my sugar intake, too!! Hope I win this awesome book!!

  81. CYNTHIA A D BROWN

    Hiiiiiiiii! Kale is my favorite green:) I even got my hubby to eating kale chips and even chocolate muffin with kale “hidden” inside!!!! Yes! choc kale muffin! Now, about Candida cleanse and this amazing book…sugar detox is the best! I’m soo exited and sooo hopping to win it. Please and Thank You!

  83. Kathy sills

    Trying to learn to cook healthier and share my knowledge with my celiac daughter. This book will broaden our horizons I the kitchen!looking forward to it!

  86. BrYce

    These kale chips sound delicious! I can’t wait to check out the other recipes in this cookbook. Eliminating sugar can be such a challenge as it is in so many things.

  89. Ricki

    CARA!! Thank you SO much for this incredible review–and as always, your photos are just stunning (and have me drooling even though I eat these recipes all the time!). 😀 I’m thrilled that you have found the book to be so helpful in your journey with candida. And I love that you made the chips with dinosaur kale–I’ve only ever used curly kale–so now I must try them that way, too! xoxo

    ★★★★★

  91. cat

    Thank you for sharing the recipe – and the info about the book! The kale chips look great, and the “sour cream/onion” mixture does sound like it would make a nice dressing! Curious now about that fudge! (Would love to win the book. 🙂

  92. Ni

    oh I so need to detox from sugar. And I’m sure that I have I Candida growth that just won’t stop because I keep feeding it. I do love kale chips and will try this recipe I’ve made my own but I use a slurry of red peppers as the base and add garlic etc. Thanks so much for The opportunity to win this book.

    ★★★★

  93. jodc

    Kale chips are a staple around here but I have never prepared them in such an interesting fashion. The warm green and gold appearance makes them even more enticing.

    ★★★★★

  94. Hope

    I am not currently on a Candida cleanse, but am so appreciative of your open-ness while going through this journey! I don’t eat much sugar as it is but I know the starchy vegetables (like potatoes…) would definitely be hard for me to give up!

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