Kale Chips and Fiber Facts

I love Kale Chips on my salad for a crunchy texture. My favorite dressing is my "healthified" Ranch dressing found in the Art of Healthy Eating: Savory cookbook.

FIBER FACTS

Why no grains? and how am I going to get fiber??? The most common whole grains are not very high in fiber to begin with.

Brown Rice = 4% (Shockingly low!)
Corn = 7%
Oats = 11%
Whole Wheat = 12%
Barley = 17%

Compare that to the vegetables I use in place of them...

Red Pepper = 25% (my "healthified" Sloppy Joe's Stuffed Peppers)
Kale = 33% (Kale Chips)
Mushrooms = 33% (my "healthified" Cowboy Chicken Casserole)
Cauliflower = 40% (Cauliflower "Rice".)
Broccoli = 40% ("Loaded" Broccoli)
Eggplant = 40% (my "healthified" Eggplant French Fries/Breadsticks)
Spinach = 50% (my "healthified" Greek Tart)

So let's compare...
1 slice 100% whole wheat bread = 2g of fiber, 20g carbs (starch/sugar) and 100 calories.
1/4 cup brown rice = 2g of fiber, 35g carbs and 170 calories.
1 cup of cauliflower "rice" has the same 2g fiber, but only 4g of carbs and 30 calories!

You can get just as much fiber by substituting healthier nutrient-dense veggies for "whole grains" without the excess sugar and calories!

To read more on how to lose weight and eat tasty food, check out Secrets to a Healthy Metabolism. Thank you all for your love and support! When Craig lost his job just after we adopted our boys, we didn't know what we were going to do, but it is because of all of you who make this possible! THANK YOU!!!





"HEALTHIFIED" KALE CHIPS
1 head organic kale, rinsed and dried
Coconut oil spray
Celtic sea salt

Kale chips in Protein Bread Sandwich

Preheat oven to 250 degrees F. Using a knife, remove the thick inner stems from the leaves, leaving long strips; cut the strips in half. Arrange the leaves dark side up in a single layer on two baking sheets. Lightly mist each piece with coconut oil spray. Sprinkle with salt OR Parmesan cheese. Bake about 40-60 minutes, until kale is crisp and cheese is golden.


In my former fat days, I LOVED "Wonder Bread" sandwiches with fake Kraft Cheese slices with Miracle Whip and potato chips! YIKES! I found a great variation to calm those cravings: Applegate Farms organic lunch-meat  organic mayo and Kale Chips served on my Protein Bread. YUM! I used THIS panini maker to make Paninis! On sale now for almost 50% off!

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