Search Results for: "kale chips"

It’s very beneficial and smart to add foods like kale to your diet. Kale is a green leafy vegetable that belongs to the Brassica family – others include broccoli, cabbage, cauliflower, and brussels sprouts.

Greens, in general, are a great way to neutralize and remove toxins from the body. I’d say, kale is extra special though. And, that’s because it’s rich in sulfur (a characteristic of the Brassica family vegetables).

Sulfur is an excellent heavy metal detoxifier, especially when it comes to removing mercury from the body. And because most of the toxins we’re exposed to are in the form of heavy metals, kale is a smart addition to your diet and healthy lifestyle.

This year, I have 21 kale plants in my garden, and not a leaf has gone to waste! The majority of what I harvest, is used to make fresh salads. Which I love! I’ll also add kale to soups, or make kale wraps. Yum!

It’s not often that I make kale chips, but recently I did. So, I thought I’d share the recipe. They’re easy to make, plus they’re delicious, nutritious, and detoxifying!

I made these in my food dehydrator, but they can also be made in the oven. I prefer the dehydrator method because it retains the nutritional benefits of the kale.

Get Clean with Kale & Yummy-Kale Chips Recipe - Sophisticated Booty

  • Nutritional Benefits of Kale
  • High in Vitamin K1 – blood coagulant & builder.
  • Great Source of Vitamin C – boosts immune system.
  • Excellent Source of Vitamin A – important for healthy vision.
  • Rich in Magnesium – essential for brain health, muscle & nerve function, and required for more than 300 biochemical reactions in the body.
  • Indole 3 Carbinol – may reduce growth of cancer cells & help repair DNA.
  • Lutein & Zeaxanthin – help protect your eyes from macular degeneration.

Recipe: Yummy Kale Chips


  • 2 large bunches kale
  • 2 tablespoons extra virgin olive oil
  • a couple pinches of Himalayan salt
  • ¼ teaspoon cayenne powder


  • Cut thick stems out of kale leaves. Tear leaves into chip size pieces – I do about 2 in. x 3 in.
  • Wash kale and dry in a salad spinner.
  • In a large bowl, add kale leaves and drizzle with olive oil. Add salt and pepper. Massage to evenly coat.
  • Arrange seasoned kale leaves in a single layer on dehydrator trays.
  • Dehydrate at 115 degrees F for 4 hours.



Finally! Best Ever Plant-Based Protein Sources – Part Two! As I stated in Part One, “One of the things I really like about plant-based proteins, is that, it doesn’t matter whether you’re a vegan, vegetarian, or meat eater, they can easily be included into your diet!”

Best Ever Plant Based Protein Sources Part-Two - Sophisticated Booty

Best Plant-Based Protein Sources – Part Two

Note: I always recommend purchasing these products raw and/or organic. Also, keep in mind that, not all products (even if labelled “organic”) are of equal quality, so make sure to do your research!

Golden Berries. Are also known as Incan Berries. These tart and tangy berries are loaded with protein. A single serving (1oz./28g) contains about 16% protein. Golden Berries are also a good source of vitamins A, C, B1, B2, B6, and B12. Vitamin A supports healthy vision. Vitamin C is a powerful antioxidant that boosts the immune system and promotes the production of collagen. B vitamins help support a healthy immune system and are important for brain health.

Ways to Eat Golden Berries. In the U.S. Golden Berries are commonly found dried and packaged. Their low sugar content makes them a healthy snack option. I really enjoy golden berries in salads, homemade energy bars, and trail mixes. You can also add them to yogurt parfaits, oatmeal, cereal, etc.

Almonds (Raw & Unpasteurized). Although referred to as a nut, almonds are actually seeds. Seeds are a great source of protein. A serving of raw almonds (1oz./28g) packs about 6g of protein. Almonds are very supportive of heart health. They’re a rich source of heart friendly fats like monounsaturated fats and vitamin E. Almonds also provide a rich source of minerals that are essential for a healthy heart, including magnesium, potassium, calcium, and selenium.

Ways to Eat Almonds. Almonds are one of my favorite “nuts”. Their nutty flavor, nutritional value, and versatility make them a dietary staple around my house. A handful of almonds is the perfect power snack because it satisfies your hunger and helps curb your appetite, while stabilizing blood sugar levels. Add raw almonds (whole or sliced) to things like salads, fruit, smoothies, yogurt, hot and cold cereals, trail mix, etc. Almond butter is another way to enjoy this protein packed nut. Use almond butter like you would any other nut or seed butter i.e. on toast, in a protein or meal replacement shake, as a healthy dip for veggies and fruits, etc. I also like this simple almond milk recipe. It’s a tasty non-dairy alternative that adds a rich creamy flavor and texture to recipes like smoothies and frozen desserts. Also great with hot and cold cereals.

  • Yummy Greens
  • Arugula
  • Bok Choy
  • Dandelion Greens
  • Spinach
  • Kale
  • Swiss Chard
  • Collard Greens
  • Beet Greens
  • Radish Greens
  • Mustard Greens
  • Endive
  • Watercress

Greens. Including a variety of green leafy vegetables into your diet is a great source of plant-based protein. Greens not only provide a source of clean burning protein, but they’re also rich in chlorophyll and high in alkaline minerals and fiber. Chlorophyll is a powerful detoxifier. It helps to neutralize and remove harmful toxins from the body, including heavy metals like mercury. Minerals are necessary for many of the physiological and biochemical processes that occur in our body. Fiber supports a healthy digestive system by pushing things through the digestive tract – this helps promote and regulate bowel movements.

Ways to Eat Greens. There are so many kinds of greens that the number of ways that they can be eaten seems endless. I say, try as many different greens as you can. They all have different flavors, as well as textures and nutritional profiles. Some common ways to eat greens include salads, adding 1-2 large leaves to a smoothie, juicing them with other vegetables and/or fruits, lightly steaming and drizzling with olive oil and sprinkling with sea salt & pepper, making kale chips, using them as a lettuce replacement i.e. try arugula in your sandwich or veggie burger, make a wrap – spread some hummus on a large green leaf of your choice with your favorite veggies, etc.

Hemp Seeds (Raw & Unpasteurized). Are a high quality, nutrient dense source of complete protein. The protein found in hemp seeds is easily digestible, so it’s a great bioavailable protein source for most people. Hemp seeds supply the body with an array of minerals, including iron, calcium, and phosphorus. Iron oxygenates and builds the blood. Calcium relaxes the digestive tract and muscles. Phosphorus helps to build strong healthy bones and teeth. They’re also a good source of vitamin A, which is necessary for healthy vision. Hemp seeds are an excellent source of essential fatty acids (omega-3 and omega-6), which are healthy fats with powerful antioxidant properties. Just 2 tablespoons (10z./28g) of raw hemp seeds provides 14g of protein.

Ways to Eat Hemp Seeds. Their rich nutty flavor makes them tasty eaten alone as a snack, or in just about anything. Hemp seeds are a great addition to salad dressings, no bake energy bars and cookies, smoothies and protein shakes, or a bowl of cereal. You can sprinkle them on top of soups, salads, and fruits. Hemp seeds can be made into a dip or spread for veggies, sandwiches, and wraps. This cracker recipe looks simple and delicious!

Well, that concludes Part Two! I hope you’ll try some of these out. And, go check out Part One of this series if you haven’t yet. 🙂

There will be a Part Three, so be on the watch for that!

Best of Health!


Please post a comment below, sharing the ways you’ve been enjoying these awesome plant-based proteins! 🙂

In this short, but informative video, I learned that, less than 3% of Americans get the recommended minimum daily fiber intake. This clearly indicates that most Americans are fiber deficient!

  • Recommended Daily Fiber Intake
  • The National Fiber Council (NFC), recommends a daily fiber intake of 32 grams for a healthy adult.

Though I found this statistic rather shocking, it’s really not all that surprising! When you take into consideration what the average American eats, it’s evident as to why there’s a fiber deficiency.

The Standard American Diet (SAD) is essentially a demineralized diet comprised of highly processed/refined foods, heavy amounts of animal proteins and fats, and sugary drinks. These types of foods do not contain fiber!

With that said, today I’ll be sharing some simple ways you can up your daily fiber intake.

But first, let’s take a quick look at the types of dietary fiber.

Types of Fiber

There are two types of fiber that you should be getting from your diet. And because they have different functions and health benefits, it’s important that your diet includes both.

(1) Soluble Fiber – A soft fiber that dissolves into a gel-like substance. As a result, it slows down digestion allowing for increased absorption and assimilation of nutrients. It also makes you feel full for a longer period of time, which may be helpful for weight loss and maintenance. Sources of soluble fiber include fruits, vegetables, and legumes.

(2) Insoluble Fiber – A coarse/rough fiber that does not dissolve. It acts like an intestinal toothbrush, helping to “brush” the walls of your intestines. It aids in the regulation of healthy bowel movements and prevents constipation, by helping food to move through your digestive tract. Insoluble fiber is found in fruits, vegetables, nuts, seeds, legumes, and whole grains.

Most plant-based, whole foods contain both soluble and insoluble fiber.

Fiber is also a prebiotic for the friendly bacteria that live in your gastrointestinal tract. This means that a fiber-rich diet promotes and supports a healthy and happy gut!

So we know that dietary fiber is an important part of a healthy diet. And in addition to aiding in digestion, it can be helpful in the prevention of health-related problems like:

Heart Disease


Diverticular Disease



  • Quality Food for Better Health
  • Always choose the best quality foods that you can afford. This includes foods that are:
  • Non-GMO
  • Organic
  • Locally Grown
  • Homegrown
  • Wildcrafted

Simple Ways to Get More Fiber in Your Diet

Focus on eating a variety of fresh fruits (low in sugar like berries), vegetables, nuts, and seeds. Whole grains contain fiber, but they also cause a high rise in blood sugar levels and are very acid forming in the body. Additionally, through the work of Dr. William Davis, the author of Wheat Belly, we learn that eliminating wheat and grains from the diet has incredibly profound health-promoting benefits. I encourage you to check out his research.

Another consideration to keep in mind is that heat destroys fiber. So, it’s also important that you include raw plant-based whole foods into your diet whenever possible. You can also experiment with different cooking techniques like steaming, lightly sautéing, blanching, etc. to retain more of the fiber.

Here are a few ways you can start getting more fiber into your diet:

(a) Simply start adding them to the foods you’re already eating. Always try to think of ways you can make whatever you’re putting into your mouth more fiber-rich.

(b) Start replacing meals or making food substitutions that will provide you with more fiber.

(c) You can do a combination of both (a) and (b).

(d) Establish a plant-based diet.

Below, I’ve listed some suggestions and ideas to help you get started.

Ways to Add In More Fiber-Rich Foods …

Add fresh berries to your morning bowl of cereal or yogurt.

Top your omelet with fresh salsa, shredded lettuce, and slices of avocado.

Add a handful of fresh greens like spinach or kale to your fruit smoothie.

Have a fresh green vegetable salad with your lunch and/or dinner.

Add fresh sprouts to salads, sandwiches, burgers, wraps, and pizza.

Have a handful of nuts for a healthy snack.

Sprinkle seeds and nuts on casseroles and other entrees.

Replacing Meals and Making Food Substitutions …

Don’t be afraid to try new foods and recipes! I definitely encourage you to prepare as many meals at home as you can. There are plenty of healthy, tasty, easy, and fun recipes you can make! Get the entire family involved!

Have a green smoothie for breakfast or lunch.

Replace unhealthy snacks like chips and crackers with your favorite veggies dipped with hummus or almond butter.

Eat a vegetarian bean dish like bean burritos with fresh salsa and guacamole or chili for lunch or dinner two or three times a week.

Try a veggie burger or sandwich.

Make your own nut and seed butters.

Make you own dips and spreads using your favorite nuts, seeds, spices, and vegetables.

Make your own condiments like ketchup, bbq sauce, mustard, relish, mayonnaise, etc. using fresh wholesome ingredients.

Learn how to easily grow sprouts in your very own kitchen to be used in salads, wraps, sandwiches, and burgers.

Use lettuce and other large leafy greens like chard and kale instead of bread or tortillas.

Try making cauliflower ‘rice’ instead of regular rice.

Use a vegetable peeler or spiralizer to make your own zucchini ‘pasta’ instead of regular pasta.

Pack your own lunch instead of eating out. Make a veggie wrap or a salad to take to work or school. You could also take leftover zucchini lasagna, for example, from dinner the night before.

Replace your evening bowl of ice cream with a bowl of fresh berries or blend your favorite nut milk with a handful of frozen berries for a healthy and tasty treat.

  • Add Healthy Fats to Your Meals
  • Tip: When you make vegan and/or vegetarian meals like wraps, salads, burgers, sandwiches, and other entrees, include sources of healthy fats like avocados, nuts, and seeds. This will supply your body with a long lasting source of energy, and also provide satiety.

What’s a Plant-Based Diet?

A diet that is centered on primarily plant derived, whole foods. This doesn’t mean that you have to be a vegan or vegetarian. You can establish a healthy plant-based diet that includes small amounts of animal proteins and fats.

Plant-Based Food Sources Include: 






Grains – Don’t forget to check out Dr. William Davis’s work.


Raw & Living Foods

A plant-based diet makes it incredibly easy to get plenty of fiber in your diet!

I hope you found this post helpful!

Best of Health,

P.S. What is your favorite vegetarian or vegan meal and/or snack? Please comment below 🙂

In one of my earlier post’s, “Is Your Diet Causing You Dental Problems?” we learn that our diet has a direct correlation to the health of our mouth.

If we understand this, then it makes sense that a healthy diet will promote a healthy mouth; strong healthy teeth, gums, and tongue. In addition to this, practicing good oral hygiene is just as important.

In my opinion, there is absolutely no need to use toxic, chemical laden oral care products to support healthy teeth and gums.

Below, I have several all natural tips that I have found to be effective in maintaining (or promoting) a healthy smile.

Best All Natural Tips for White Teeth Healthy Gums and Fresh Breath - Sophisticated Booty

Use an All Natural Toothpaste or Baking Soda (aluminum-free). Most commercial toothpastes (and oral care products) contain chemicals, alcohol, artificial preservatives, flavors, and colors. Avoid toothpastes that have fluoride and sodium lauryl sulfate – a harsh detergent. Also make sure to read ingredient labels, even on those products labelled “natural” or “organic,” they often contain questionable ingredients. I recommend Estrella Toothpaste and Mouth Rinse. I like to brush with baking soda, sea salt, and a blend of essential oils. This combination keeps my teeth white, my breath fresh, and my gums healthy! You can also just use baking soda – great for whitening and cleaning the teeth, as well as, deodorizing bad breath!

Brush in Circular Motions. Brushing your teeth using a gentle, circular motion will stimulate tissue regeneration which will support strong healthy gums. Remember to brush along your gum line using this same technique. This can be especially beneficial for those with reseeding gums.

Floss. Your toothbrush can’t clean out those tight spaces between your teeth, so you’ve got to floss! I’ve been using Smart Floss. It’s thicker than your average floss, so it works great for getting plaque, harmful bacteria, food, etc. out of those tiny little cracks and crevices.

Tongue Scrapper.  This is an essential detoxification tool used to effectively clean your tongue. Using a tongue scrapper will leave your tongue feeling and tasting clean, and help combat bad breath. If you don’t have one of these then buy one!

Essential Oils. Are great to add to your oral care routine. Use them to whiten your teeth, freshen your breath, kill harmful bacteria, and support healthy teeth and gums. You can add 1-2 drops to your toothpaste, or get the head of your toothbrush wet, dip it into some baking soda (aluminum-free), add 1-2 drops of essential oil(s), and brush.

My Favorite Essential Oils for Healthy Teeth and Gums

Myrrh – astringent and antiseptic.

Peppermint – great breath freshener and helps relieve toothaches.

Cloves – healing, antiseptic, and a great breath freshener.

Note: Only use organic and/or steam distilled essential oils.

Magnesium. Is responsible for more than 300 biological processes in our body. It also promotes gum regeneration. This may be especially helpful if you have receding gums. Add a drop of ionic magnesium to your toothbrush before brushing. I also add a few drops to all my beverages and foods.

Magnesium Rich Foods to Add to Your Diet:

Greens – Include a variety of green leafy vegetables in your diet. They are an excellent source of magnesium and chlorophyll. Chlorophyll helps fight against bad breath because it neutralizes odors. Also, eating greens naturally brushes and cleans the teeth. Try this yummy kale chip recipe.

Cacao (Raw Organic)– Chocolate in its purest form! Is the best natural source of magnesium, along with iron, phosphorus, copper, zinc, and manganese. Learn more about raw cacao.

Almonds (Raw Organic Unpasteurized) – A great source of magnesium and healthy fats. Have a handful as a snack, slice and add them to salads, or make your own almond milk or butter.

  • Some Symptoms of Silicon Deficiency
  • Dental Cavities.
  • Weak Bones, Tendons, & Ligaments.
  • Brittle Hair & Nails.
  • Poor Skin Quality.

Silicon. Is an essential component in the make-up of our connective tissue, hair, skin, nails, bones, joints, tendons, cartilage, and blood vessels. Silicon helps prevent cavities while nourishing and strengthening the teeth and gums.

Silicon Rich Foods to Add to Your Diet:

Alfalfa – Sprout alfalfa seeds and add them to a salad, wrap, or sandwich. Learn how to easily sprout seeds in your own kitchen!

Cucumber (silicon found in skin) – Cut into slices, drizzle with olive oil, and sprinkle with sea salt or Himalayan salt. Note: If you want to benefit from the silicon in cucumbers don’t peel the skin off the cucumber. Make sure to always buy organic, so you avoid eating harmful pesticides and chemicals!

Bell Pepper (silicon found in skin) – Add to salads, or dip in hummus.

Supplement: I like to use Living Silica in my beverages and foods as much as possible. I also use it on my skin after I get out of the shower.

Sulfur. Helps build strong enamel, and strengthens the teeth.

Sulfur Rich Foods to Add to Your Diet:

Maca Root Powder –This sulfur rich superfood is also a great source of plant based protein. Add powder to smoothies, dips, ice cream, etc.

Brassica Family Vegetables – Cabbage, kale, broccoli, brussels sprouts, etc. Enjoy them raw in salads, vegetable juices, or lightly steamed with a little olive oil and sea salt.

Radishes – Slice and add to a salad.

Supplement: MSM – I add this to my morning apple cider vinegar or lemon water.

Vitamin C. Is necessary for maintaining healthy gums. It plays an essential role in the production of collagen. Vitamin C also helps to maintain healthy teeth and bones.

Vitamin C Rich Foods to Add to Your Diet:

Hibiscus Flowers – Make a tea.

Camu Camu Berry  Add powder to smoothies and juices.

Rosehips  Make a tea.

AFA Blue Green Algae (from Klamath Lake)  The powder can be used in smoothies, dips, salad dressings, etc. Or, take it in capsule form.

Coenzyme Q10. Supplements have been found beneficial in some cases of gum disease.

These are my all natural tips for white teeth, healthy gums, and fresh breath. Give them a try! You don’t need to do it all at once. Just start implementing what you can, and feel comfortable doing.

To a Healthy Smile!


What do you think? Are you currently using some of these tips?

What are you going to try first? Please comment below 🙂