Asian Style Salad

Inheriting the KetOntrack nutritional series, complementing a low carb and healthier style of living, can be a challenge. I am as part of my transformation preparing regular full-size meals in form of a rich salad. Where this is usually my first meal of the day, in order to provide all nutrients needed to start the day, as well as providing the body the right level of energy. I have found to create very tasty salads, relatively easy, which can vary on a daily basis, providing the right micro nutritional intake as well as offering a very diverse taste variance, with some little tweaks.

The Basis

The recipe consists of a basis, of green leaves salad, such as rocket or lettuce. I prefer rocket, as it has a better taste and is a bit richer from a nutritional perspective. Other components, such as mushrooms, carrots or bell peppers can also be used. Prefer fresh, local and seasonal vegetables and mostly dark leafy greens.

The Protein

The core should consist of a rich protein base, in this example salmon or tuna. However you can easily use chicken, turkey or beef are fine as well. I like the raw fish variant, as it gives the extra boost of fatty acid (Omega-3) as well as B and D vitamins. For enriched protein intake, I add a bio boiled egg, which complements the vitamin intake of fish.

The Fat

Avocado, Sesame and Linseed enrich taste and nutrients to perfection. No need to add more since the dressing itself carries all the needed fat.

The dressing

The dressing can be tuned to your wish, but I like an Asian style dressing, as it blends in very well with the fresh fish and gives the salad the right kick. Other dressings, like Italian, a plain oil and vinegar vinaigrette or a fancy jalapeño-cilantro dressing can be substituted. All of course you´ll need to prepare keto friendly.

  • Servings :1 dish
  • Time for preparation: 20 minutes

Ingredients

50g Rocket or Lettuce
25 g Button Mushrooms
25 g Radish
1 Large Boiled Egg
1 tbsp Roasted Sesame seeds with hull
1 tbsp Linseed
15 g Carrot
15 g Red Bell Pepper
60-80 g Fish raw (Salmon or Tuna)
1/4 Avocado
10 g Lentil sprouts
10 g radish seeds sprouted
10 g Brussel sprouts
2 tbsp Yeast flakes

For the dressing:
2 tbsp Sesame Seed paste (Tahini)
1 tbsp Sesame Oil
1 tbsp Extra Virgon Olive Oil
1 tbsp Rice vinegar
1 dash Salt
1 dash Pepper
1 tsp Xylite
2 tbsp ice cold water / ice cubes

Italian Version with Basil, Oregano and ripe goat cheese

Nutrients per Portion

Energy 820 kcals
Protein 32.7g
Net Carbs 10.9g
Fat 60g

Preparation

  1. Wash the ingredients (Rocket, Mushrooms, Radish, Bell Peppers, Carrots, etc).
  2. Thinly slice Mushrooms, Radish, Bell Peppers, Carrots, Avocado as we will not cook them.
  3. Take off any skin from the Salmon and cut in Sashimi style thin slices.
  4. Roast the Sesame and Linseed on low temperature in a pan for 10 mins.
  5. Add all ingredients so far in a salad bowl
  6. In a small bowl, add dressing ingredients or a cocktail shaker (with a cube of ice, instead of ice cold water), stir / shake to emulsify.
  7. Pour Dressing over the created Salad, add yeast flakes, top with quartered egg.

Varying this recipe with the optional ingredients rotating on a daily basis, is giving me the diversification I need for a daily healthy lifestyle. The recipe can be understood as building blocks, where you should consider a protein source and the egg, as well as green leaves, such as rocket or kale, mandatory, the rest can be pretty much varied all along. Remember to choose a keto freindly dressing as well.

Optional (Not included in this recipe, but replacable)

50 g Greens such as Kale, Fennel, Romaine
30 g all kinds of Sprouted seeds, Mungo, Linseed, Radish, Brussel
30 g of Green soy beans (Edamame) just the beans
30 g white cabbage, fine cut or sweetheart cabbage
60 – 80 g fried turkey, chicken breast chopped, grass feed beef stripes or herring raw
20 g Goat or Gouda cheese
10 g white, red, yellow onions or spring onions, basil, cilantro, chives, dill, parsley
1 tbsp seeds, sunflower seeds, pumpkin seeds, pine nut

I´d be happy to recieve some feedback on the creations and variants you can derive from this recipe and as well if you can imagine additional ingredients that would complement the salad to perfection.

Enjoy! Let me know if you liked it or if you have any questions.

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