Almost any vegetable or fruit can be turned into a tasty appetizer or snack using a dehydrator, but these healthful chips are delicious whether you make them in a dehydrator or in the oven. For this oil-free recipe, I combine kale, broccoli, and okra and add a dash of salt and cayenne pepper for flavoring. I like to blanch the vegetables first so that they retain their bright, beautiful colors, but it’s not a critical step. Try using this recipe with sweet potatoes, apples, pears, or green beans. The possibilities are almost endless.
(Courtesy of Skyhorse Publishing)- Cut the okra pods in half (lengthwise or crosswise), cut the broccoli florets into 1-inch pieces, and tear the kale leaves into 3-inch squares.
- Blanch the okra and broccoli in boiling water with baking soda for 2 minutes. (The kale leaves don’t need to be blanched.)
- Drain the okra and broccoli and plunge them into the ice bath to set their color. Drain and dry on a cheesecloth or kitchen towels.
- In a dehydrator, lay the vegetables on the racks with space between each chip. Dry at 130 degrees for at least 8 hours.
- Season with salt and cayenne pepper to taste. Serve or store in a sealed container.
Yields 1–2 cups
Chef’s Note: Before drying, de-seed fruits and cut fruits and vegetables into small pieces or slices. To make in an oven, lay the vegetables or fruits on a parchment-lined baking sheet and bake at 180 degrees (or your oven’s lowest setting) for 2–3 hours or until the chips are crispy.
Kale and broccoli are green leafy vegetables that contain indoles and isothiocyanates (sulfur compounds), both of which demonstrate cancer-preventing properties. Kale, broccoli, and okra all contain lutein, which helps prevent macular degeneration. Okra also has vitamin C, which helps protect against heart disease and stroke.
This excerpt has been adapted from “The Age Beautifully Cookbook” by Grace O. To buy this book, click here.