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Blackberry Balsamic Vinaigrette
2 Tbsp balsamic vinegar
1/4 cup avocado oil or extra virgin olive oil
1 tsp local honey
1/3 cup blackberries
Process all the ingredients together in a blender and then season with ground pepper and sea salt
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The mornings can be hectic getting ready for work, rousing a 5-year-old for Kindergarten, and calming a preteen in outfit crisis. I hit the grocery last week in hopes of grabbing something healthy for the kids to eat quickly if that unexpected event put us in time crunch mode. Wow, I should have used my fooducate app at the store before bringing these goodies home. They get a “D” rating which is downright awful. Who knew? Read those labels!
Contains controversial artificial colors
For dieters: FoodPoints value is 2
Controversial additive BHT present
Serving size unusally small
Dare you to count how many sugar— ings here?
My Daily Value
Chicory Root Extract, Rice Flour, Sugar, Whole Grain Oats, High Maltose Corn Syrup, Milk Chocolate Chunks (Sugar, Whole Milk Powder, Cocoa Butter, Chocolate Liquor, Soy Lecithin, Milkfat, Salt, Natural Flavor), Honey, Puffed Wheat, Palm Kernel Oil, Glycerin, Roasted Peanuts, Maltodextrin, Canola Oil, Cocoa, Peanut Butter (Peanuts, Salt), Soy Lecithin, Salt, Nonfat Milk, Malt Extract, Whey, Natural Flavor, Reduced Minerals Whey, Peanut Flour Partially Defatted, Cellulose Gum, Fructose, Color (Yellows 5 & 6 Lake, Red 40 Lake, Blue 1 Lake and Other Color Added), Baking Soda, BHT and Mixed Tocopherols Added to Retain Freshness.
Kale chips are a healthy alternative to typical potato chips. They provide the same great taste and similar to all chips and snacks, most people find it very difficult to have just one. The great thing about kale chips is you can have more than a handful without stuffing yourself with empty calories from processed white flour or potatoes, unhealthy oils, and salt.
Benefits Of Kale
Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, delicious flavor, and is one of the healthiest vegetables on the planet.
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
Comparison Of Kale Chips With Other Popular Chips
Kale (1 ounce, 28 grams)
Lays classic original (1 ounce, 28 grams)
Fiber -1 gram
Tostitos original tortilla chips (1 ounce, 28 grams)
Fiber -1 gram
How To Make them
1. Preheat the oven to 300 degrees and put 1-2 tbsp of extra virgin olive oil on baking sheet
2. Wash 1 head of kale and let it dry completely before putting it on the baking sheet.
3. Strip the kale from the stems into about 1-2 inch square pieces and rub in the oil from baking sheet. (Keep in mind kale will shrink when cooked.)
4. Lightly season with pepper and garlic powder
5. Cook for 20-25 minutes (Optional: Flip the kale halfway through)
6. Serve as you would chips, with or without the stems.
The nutritional comparison between kale chips and standard snack chips is a little bit ridiculous when you look at the calorie and carb difference alone. Obviously when you take into account the processed ingredients involved in making generic chips the gap continues to widen. Yes, extra virgin olive oil will add some calories but it will also provide you with healthy fats that are a great alternative to the “vegetable oil” and “sunflower oil” found in generic chips. Anytime you can substitute natural ingredients/whole foods for processed/packaged foods is always a smart choice and will help you on your journey to achieve optimal body composition.
Thanks for reading and let me know if you have any comments or questions.