Kale is one of the healthiest weight loss fiber foods, it's one of the 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,
This was super interesting and informative. I have always enjoyed kale, but needdd some ways to mix it up a bit! Thanks for posting other options to use it and the recipes!!
I’m glad you came back for a visit. Kale is a great vegetable and now knowing just how healthy it is, I myself plan to work it into my diet more often. I hope you enjoy the new recipes.
Always a pleasure to hear from you,
Wow! I never knew Kale, of all things, could do so much for us! There are an abundance of health/nutritional benefits that come along with eating it. Such an eye opening post.
I will be sure to start including Kale in my meals plans from here on out!
Thanks for the post!
Thanks for your feedback. I’m happy that you enjoyed my article and found it informative. I was really impressed with the Spicy Baked Kale Chips. If you ever try that recipe, please let me know your thoughts about it.
I appreciate your visit and look forward to hearing from you again soon.
Best of health,
Kale is new to me. As if I’ve not seen this in the market. It looks like the leaves of a broccoli.
As you have inscribed there are many benefits from this vegetable. I don’t know how it tastes but maybe everybody will love it.
I wonder if this can thrive anywhere around the globe and be propagated by interested individuals. You’ve proven that it’s effective and is really beneficial for weight loss. No other proof but you and that makes a lot of sense.
Thanks for visiting my site. I’m not absolutely positively sure about what parts of the world kale is available and can grow, but from what I’ve researched it can be harvest in North & South America, Africa, Europe, and Asia. Kale grows best in the spring and fall and can tolerate fall frosts.
If you love green vegetables, you should love kale. Kale can have a stronger taste when eaten raw, but when cooked it is similar to spinach but much better for you!
Popeye the sailors man was missing out on this one! LOL
I hope you try it and love it! It’s great for you in so many ways!
It’s been such a pleasure hearing from you. I hope you revisit again soon.
Best of health,
Yes, if it can thrive with broccoli am sure it can grow in my country, Philippines because we can raise broccoli here. Maybe in the colder part of the country since it loves to be frozen outside.
There’s a part in the Philippines that snow falls during December to February.
If kale tastes like spinach I would surely have fond in it because i love spinach.
Thanks Jimmy for following up. I’m glad you should be able to find kale in your country. If you have broccoli and spinach, I’m sure you’ll have no problem finding it.
As far a taste is concerned, I really can’t say it taste similar to spinach, but in its own unique way, it is pretty tasty. I like mine cooked better than raw. Since I found out while it cooks a lot of the nutrients leak out, I found that fixing it in a soup is the best way or serving it in a bowl after its been cooked. This way you are sure to eat the kale broth as well.
Spinach is a great tasting vegetable and very good for you, but kale is even better for you! I hope you try it and love it!
Best of health,
I love how informative your website is. Photos are placed well, and you appear to be learning A LOT. You know more than I know that’s for sure.
I love kale chips, so thank you for your recipes you posted. Makes me hungry for yummy healthy food visiting your website!
You are beautiful and amazing! So proud of your progress. Keep it up!
Thanks so much for the feedback! It really means a lot! I’m glad you enjoyed your visit to my site. Kale is a gift in our gardens. Kale chips are new to me, but I absolutely love them. I’m not sure how I missed out on such a great treat!
I appreciate your visit and your honesty. If you have a recipe for with kale in it that you would like to share, I would love to know about it.
It is always a pleasure hearing from new people and learning new things. I would love to know more about you and your experiences with living a healthy lifestyle.
I hope to hear back from you soon.
Best of health,
My friend made kale chips for me a couple times years ago and I’ve bought some before, but they aren’t the same as when they’re homemade. I wish I had a recipe, but if I find one that looks yum I’ll post it here:)
I wouldn’t say I’m living totally healthy quite yet, but I’m working on some things to get there. I’m not consistent. Working on myself from within. It’s hard work! Thank you for your response:)
Thanks for following up! It sounds like you are heading in the right direction. You might be interested in my post about Keto Dieting. Please explore my site. I’m sure you will find something else here that will interest you.
I look forward to hearing from you again.
Best of health,
I definitely will post recipe if I find one. We will talk more for sure! Thank you!
Thanks Paiton! I look forward to hearing about your findings. I always love trying new recipes.
Have a great day!
I never got kale when I was growing up. My Dad did not like it at all, so I was deprived of kale. Not until I went to UC Santa Cruz and tasted their splendid salad bars did I try it. Let me tell you. I am hooked! It is just too good to pass up. Compared to regular lettuce, kale outperforms it in every way.
I do have a question though. I was thinking about getting into juicing to fix my belly. I really want to slim down, but I do not where to start for a juicer. What is a great beginner juicer? I look forward to reading your answer.
Thank you for sharing and I hope you make it a great day!
I am so glad you stopped by again. You are absolutely correct, Kale can outperform other green leafy vegetables in so many ways! The benefits are so amazing that I was surprised I had never heard my grandparents talking about it. I have a nearby farmer who grows kale every year and gives me bags full of it, but I never really knew the goodness he was providing me and with no cost or labor to me!
I have to be honest with you though, I’m not one to juice my veggies. I much prefer them in a raw or cooked form, but only because I haven’t tried juicing.
I would love to recommend a top of the line juicer for you to try, but I wouldn’t really know about one to refer from my own personal experience.
There are many other ways to slim down without the use of a juicer, although you have made me curious. I will have to do some research on this subject and get back to you. It may be something worth trying…
For the time being, I prefer my Ninja blender. I make all of my smoothies with it and it works wonders!! You can visit my Ninja Review HERE. I even have a YouTube Channel where I show a video using it. Please visit and subscribe. I would love to have you as a new subscriber!
Thanks so much for your feedback. I look forward to hearing from you again.
Best of health,
I appreciate hearing back from you Devara. I do prefer my vegetables in their natural form, but I have heard juicing hits your body much faster.
It is good to hear you recommend the Ninja blender. I will have to try it out. Your YouTube channel also really adds value. I will watch your videos. I will get to see that blender in action.
Thank you so much and I hope you make it a great day!
Thanks Alex for following up with me. I am very interested in finding more out about Juicing. I will do my research and include a article on my site about it. Maybe by then I will have also found a great Juicing machine to recommend.
The Ninja blender is pretty awesome for just about anything you need a blender for in the kitchen, but I don’t think it would be good for juicing. The pulp from the fruit and vegetables would still be in the mixture and you would then have to strain it.
I will let you know what I find once I’ve done my research.
It has been a pleasure hearing from you. Please do subscribe to my YouTube channel. The more the merrier and you’ll be sure to know when I’ve added new videos.
Have a wonderful day!
Best of health,
I’ve heard so many health benefits to eating Kale but I’ve never been able to stomach it. It’s got such a strong taste!!
I love your recipe ideas here though particularly the one with almond butter!! I love nut butter (particularly our homemade one… just blended nuts) so I will defo try this out.
Thanks so much for putting it in such an easy to read way!
So glad you decided to stop by again. You are absolutely right, Kale does have a pretty strong taste when eaten raw. The Baked Spicy Kale Chips I provide a recipe for are pretty good! The kale seems to lose its strong taste. I think you would love them!
Please let me know how you like them, if you decide to try this recipe. I would love to hear back from you.
Best of health,
Thank you so much for this article. I like kale; however, I don’t like eating it that much. Therefore, I juice kale or put it in a smoothie. I see also that you have included Kale chips. I started off liking Kale Chips, but now, like you, I use it as salad toppers, too.
Hello again Lane,
I’m so glad you came back to explore more of my articles. I’ve never tried Kale in juice ore in smoothies, but I’ll give it a try sometime. I love kale chips on my salads. It gives it a natural crisp with a lot of flavor.
I’ll let you know what I think after I try kale in my smoothies.
I hope you have a great day!
Best of health,
What a wealth of information. I love using kale in everything and the turmeric with ginger sounds great. I’m also going to explore some of these exercise devices that you highlight here. Thanks and I am so happy to run across your blog
Thanks for visiting and exploring my site. I’m so excited to know that you have found so much here that interests you. Your feedback is very important to me. Kale is one of the greatest super foods, but many people do not like it because of its strong taste. Although, as you might know, it all depends on how it’s prepared. Kale chips are actually very good. They even sell them in certain stores for a more convenient way of getting your kale in.
Since you are interested in turmeric and ginger, you may want to consider taking it in supplement form. I am currently taking the Turmeric & Ginger supplement by Vita Balance, but I actually liked their Turmeric Plus better.
Thanks again for your input. Please visit again soon.
Best of health,