Epicurious Crispy Kale Bars Recipe

Keto Friendliness Gauge

Net Carbs are 13% of calories per serving, at 22g per serving. This food is keto-friendly.

How keto-friendly is Epicurious Crispy Kale Bars? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Epicurious Crispy Kale Bars Recipe

  • Net Carbs are 13% of calories per serving, at 22g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 4%. At 86mg, it's considered low in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of less than 5% as low sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. Too much low sodium is also associated with health problems. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should have 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Epicurious Crispy Kale Bars Recipe Nutrition Label

Nutrition Facts

Serving Size: 10 servings   ( 63 g )
Amount Per Serving
Calories: 169
Total Fat: 7g
Saturated Fat: 1g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 3g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 86mg
Total Carbohydrates: 25g
Dietary Fiber: 3g
Sugar: 13g
Protein: 5g
Calcium: 95mg Iron: 2mg
Potassium: 230mg Vitamin A: 126mcg
Vitamin C: 33mg Vitamin D: 0mcg

Ingredients

  • 1 large bunch kale, tough stems and center ribs removed, torn into bite-sized pieces
  • 1 tablespoon vegetable oil
  • 1 cup quick-cooking rolled oats
  • 1/3 cup pepitas (green pumpkin seeds) or sunflower seeds
  • 3 tablespoons sesame seeds
  • 1 cup unsweetened whole-grain puffed cereal (e.g., puffed wheat, quinoa, or rice)
  • 1/3 cup goji berries, dried cherries, or dried cranberries, coarsely chopped
  • 1/3 cup natural, unsweetened nut or seed butter (e.g., almond, cashew, or sunflower)
  • 1/4 cup natural cane sugar or packed organic light brown sugar
  • 1/4 cup DIY Glucose Syrup, organic light corn syrup, or brown rice syrup
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon almond extract

Instructions

Visit Epicurious's website to view the recipe instructions. (Via Edamam)