Kale is one of the healthiest, most nutritious, green vegetables with numerous benefits, including helping you with weight loss, providing more fiber, boosting your well being and preventing a range of health problems. There are many weight loss fiber foods, but Kale is known to be the world’s greatest superfood ever!
Weight Loss Fiber Foods
As most already know, fiber foods fill your tummies up and helps keep you sated for longer. Each cup of raw kale contains 33 calories, 2/4 grams of dietary fiber. That’s 10% of the daily value based on a 2,000-calorie diet. This dietary fiber can help reduce hunger and aid in weight loss.
This Superfood green vegetable can be good for weight loss if you include it as part of a calorie-controlled, low carb diet along with moderate portions of nutrient-dense foods.
Most vegetables are good for controlling weight because they are low in calories, and as mentioned above, 1 cup of raw kale only contains 33 calories.
==> For low-calorie lunch ideas:
** Try some vegetable soup with chicken, chicken broth, Kale, tomato paste, onions, carrots, celery
** Make a wrap using raw kale leaves instead of a tortilla or flat bread (only if you can handle eating raw kale)
** Salad using a mix of kale leaves and romaine lettuce and your fixings
==> Need a little snack in between add some Kale Chips (scroll down for the recipes)…
Kale is the World’s Greatest Superfood
Kale is known to be the world’s greatest superfood. It is an excellent source of Vitamin K, Vitamin A, Vitamin C, Fiber, and Carotenoids, among other great nutrients. Kale is in the Brassica family, along with broccoli, cauliflower and cabbage. Among its family members, Kale stands out because it contains higher amounts of Vitamin K and a type of Vitamin E, both of which are considered heart-healthy.
Raw Kale is one of the best sources of Vitamin C, containing even more than a whole orange and 4.5 times as much as spinach! Keep in mind that eating raw kale has many levels of nutritional benefits, but it has been known to cause bloating, gas, and other abdominal issues.
Cooked kale is less likely to have those side-effects, but you can lose a lot of its nutritional values, so it’s important to enjoy the leftover kale broth too. The kale broth consists of the antioxidants and other nutrients that tend to leak out during the cooking process.
People who are taking blood thinning medication or who have kidney problems should check with their doctor before adding kale to their diet. Since vitamin K is an essential part of the chemical process for forming blood clots in your body, it can actually decrease the effect of the medications. No need to cut vitamin K out completely, just be smart about the amount you consume and work with your doctor to find the right balance for you.
Kale is Keto-Friendly
I decided one day that I wanted to make some homemade chips. When I started to look for recipes, I came across several for kale chips. First of all, I knew nothing about this vegetable. I was immediately curious about Kale and why Kale chips were so popular and that’s why I’m here to share what I found with you.
==> Kale is a keto-friendly vegetable for all of you folks doing the ketogenic diet.
I found recipes where you use a dehydrator to make kale chips and some when you bake them. Of course, baking them is a much quicker process but I enjoy being challenged, so I decided to start with the dehydrating method.
The first recipe I found interesting to me because it had “Spicy” in its title. I love anything with a little kick. Here is recipe:
Dehydrated Kale Chips
==> WARNING – This recipe was way too SALTY!!
- 4 Kale Leaves
- 1/2 Tablespoon salt (Need to use much less salt!)
- 2 Tablespoons olive oil
- 1/4 Tablespoon red chili flakes
- 1/2 Tablespoon paprika
Mix all the ingredients and put your freshly washed and dried kale leaves (without the stems) into the mixture. Toss until well coated then place in a single layer on the dehydrator trays. Set temperature to 135 and let dehydrate for 3-5 hours.
I made this recipe, but to be honest with you it was way, way, way too SALTY! I wasn’t even really thinking about it, but 1/2 tablespoon of salt is really a lot. I just wonder if that was a typing mistake..
Good thing I used a lot more kale than 4 kale leaves! My kale chips are not good as a chip, but I crushed them up and starting adding it to my salads as a topper. This was a much better way to help conceal the saltiness.
The dehydrated method was really not my favorite. Not only were my kale chips too salty, but they just wouldn’t get crispy enough for me. If you really want more detail about this recipe you can visit where I found the recipe.
==> My Favorite Kale Chip Recipe
Spicy Baked Kale Chips
After experimenting with dehydrated kale chips, I continued trying new recipes and methods. I decided to use my own cooking skills and come up with a recipe of my own, which turned out pretty awesome.
- 2-3 Bunches of Kale
- 3 Tablespoons Almond Butter
- 1 Tablespoon Extra Virgin Olive Oil
- 1/2 Teaspoon Ground Cumin
- 1/2 Teaspoon Chili Powder (can be substituted with curry powder)
- 1/2 Teaspoon Garlic Powder
- 1/2 Teaspoon Cayenne Red Pepper
- 1/4 Teaspoon Salt
How to Prepare:
- Preheat the oven to 350°. Remove the Kale leaves from the stems (stems are hard and tough; should be removed!). Wash and dry kale thoroughly. I used a large lint free towel, placed the wet Kale leaves on the towel in a single layer and rolled the towel up like you would a sleeping bag.
- In a large bowl, mix the almond butter, olive oil, spices, and salt. Place your dried kale leaves in the bowl and toss until all the leaves are lightly coated, trying not to over saturate.
- Line 2 cookie sheet pans with parchment paper.
- Lay the kale leaves out flat in a single layer on the cookie sheets. Overlapping could cause the kale to not crisp like you want it to.
- Bake 8-10 minutes or until crisp, but still green. They will burn pretty fast so watch them carefully. The time can be adjusted according to how hot your oven gets.
- Once the desired crispiness has been reached, remove the pans from the oven and let cool for a few minutes before moving. If some chips do not crisp, then only remove the chips that are ready and put the pans back in the oven. Sometimes kale leaves can be a little thicker or more coated in the mixture and won’t crisp as fast as the others.
- Store in an air-tight container.
==> This is a great alternative to regular store bought chips and much healthier!
For more great keto-friendly foods, recipes, and meal plans check out “The Keto Beginning” program by Leanne Vogel.
Nutrition Facts for Kale
Here, I’m going to break it down for you just so you can see for yourself what this great green vegetable contains.
For a single cup of raw kale this is what you get:
For 1 Serving = 67 grams/2.4 ounces
- 33 Calories
- 6 grams of carbohydrates
- 2.5 grams of fiber
- 3 grams of Protein
** DV (Percent of Daily Value)
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- Other nutritional benefits of kale include;
- Folate, a B Vitamin that’s key for brain development
- Alpha-linolenic acid, an omega-3 fatty acid
- Lutein and Zeaxanthin
Health Benefits of Kale
Kale has many health benefits including helping you with weight loss, providing more fiber, boosting your well being and preventing a range of health problems as mentioned earlier. But specifically, I’ll break it down for you in the list below:
Vitamin K – Kale is one of the world’s best sources of vitamin K. Vitamin K is a very important nutrient that assist with blood clotting.
Very High in Beta-Caroteene – Beta-Caroteene is an antioxidant that the body can turn into vitamin A. Vitamin A is very important for maintaining healthy vision and immune system.
High in Lutein and Zeaxanthin – These powerful nutrients are also important for protecting the eyes.
Aid in Weight Loss – The fiber and protein found in kale can help fill your tummy and keep you full longer. Therefore, less snacking between meals.
Nutrient-Dense Food – Containing Vitamin K, Vitamin A, Vitamin C, Fiber, Carotenoids, Vitamin B6, Manganese, Calcium, Copper, Potassium, and Magnesium.
Loaded with Quercetin and Kaempferol – Powerful antioxidants that help counteract oxidative damage that can lead to aging and many diseases, including cancer.
Vitamin C – Let not forget how important vitamin C is. Vitamin C serves many vital functions in the body’s cells. It is important for your skin, bones, and connective tissue. It also promotes healing and the absorption of iron.
Reduce the risk of Heart Disease – Kale can help lower cholesterol levels. Kale contains a bile acid sequestrant that might help reduce the risk of heart disease.
I hope you found this article helpful and informative. Not only do I love my green vegetables, I love finding out the health benefits from them. The benefits from kale has really surprised me! I never knew anything about this superfood and now I know a lot.
It’s the greatest superfood in the world! How can we go wrong by eating it? To top it off it is considered to be part of the Weight Loss Fiber Foods that you hear people talking about.
What do you think about this wonderful super healthy green vegetable? I would love to hear from you. Do you know of other great vegetables we can talk about? I’m game for anything that’s healthy and can help control my weight.
Thanks for joining me here on my site. Please explore some while you are here. I’m sure you will find other articles that will interest you.
I look forward to finding your comments and feedback below. Lets get this blog roll going! I can’t wait to hear from you!
Best of health,