Green Salad with Squash

Salads don’t need to be boring. You can vary them in such a great way that the possibilities are endless. There are so many ingredients to choose and pick to create a completely new taste and visual effect every time.

One of the great combinations is to mix cold and warm ingredients togethers which will give different texture and flavours to your salad.

The versitile Squash

Squash, Low-carb and super tasty

Squash is amazing. It is low-carb and can fit very well into a ketogenic lifestyle in soups, mash, fried and many other ways. Squash is widely available in most parts of the world. It is harvested in fall but can be stored and kept all year along.

100grs of Squash contain plenty of vitamins and minerals so feel free to use it in your meals in moderate amounts.

  • Calories: 41
  • Carbs: 11 grams
  • Protein: 1 grams
  • Fiber: 4 grams
  • Vitamin C: 25% of the RDI
  • Potassium: 10% of the RDI
  • Servings :1 dish
  • Time for preparation: 20 minutes


  • 200g Rocket and Lettuce
  • 50g Dill
  • 1 Red Bell Pepper
  • 100gr Squash cut in pieces
  • Curcumin
  • Thymian
  • 50g hard Sheep cheese
  • 1/2 Avocado
  • 1tbsp of Butter

For the dressing

  • Extra Virgon Olive Oil
  • Salt, Pepper
  • Juice from 1/2 a lemon or balsamic vinegar


  1. Wash all the ingredients.
  2. Cut the squash in relative big pieces.
  3. Place in a pan the squash, with some butter, salt, curcumin, thymian in moderate heat. Mix every couple of minutes.
  4. While the squash is cooking, thinly slice all the greens, and the pepper.
  5. After a few minutes the squash should have a nice colour. At this point put some water (1/4 of a cup is plenty) and boil the squash until the water evaporates.
  6. Now add all ingredients so far in a salad bowl.
  7. Bring the salad to taste and mix well.



  • As another vegetable option you can also add a zuchinni to frying pan.
  • If you want to make it a complete meal add some protein like chicken.
  • Choose greens which are available seasonal.
  • For colour you can also add carrots.
  • Curcumin is a great anti-oxidant which when fried add nice delecate flavour to all foods. For a stronger flavour try adding some Cumin.
  • It is important to include in your salad a good source of fat like Extra Virgin Olive Oil and cheese as it helps with the absorption of the fat soluble vitamins (like Vitamin-A).

Season’s Pick – Radish, the nutrient-rich veggie !

Spring is in full bloom and so are Red Radishes in the farms !!! Ever thought this tiny spring summer vegetable could offer a bundle of health benefits? What is double exciting is the fact that Radishes are quickly becoming the Keto’s substitute of a Potato. So lets deep dive into its rich nutritional benefits.

Red radish (Raphanus sativus) is a small annual plant native to Europe and southern Asia that belongs to the Brassicaceae family

Here’s our pick of the top benefits why this root vegetable should become a part of your  meals

High on Nutrients

With high levels of vitamin C and B9, fiber, potassium and magnesium, red radishes play a part in keeping the immune system and nervous system up and running.

Radish Nutrition Facts (Serving Size: 3.5 ounces (100 grams), raw)

Nutrients Amt. Per Serving % Daily Value*
Calories 16
Calories from Fat 1
Sodium 39 mg 2%
Total Carbohydrates 3 g 1%
Dietary Fiber 2 g 6%
Sugar 2 g
Protein 1 g
Vitamin A 0% Vitamin C 25%
Calcium 2% Iron 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories

Relieves Respiratory Disorders

Radishes are an anti-congestive, meaning that they decrease congestion of the respiratory system including irritation of the nose, throat, windpipe, and lungs that can come from colds, infections, allergies, and other causes. They are a great disinfectant and are rich in vitamins, which further protects the respiratory system. They also eliminate excess mucus in the throat.

Lowers Blood Pressure

Radishes are a very good source of potassium, which contributes to a large list of health benefits.  When potassium interacts with the arterial supply of vascular beds, it can relax the blood vessels, and therefore promote blood flow. It also reduces the blood pressure by widening the flow of the blood, instead of forcing it through narrow, constricted channels. Radish is known to control damage to our red blood cells, and in the process also increases oxygen supply to the blood.

Helps Fight Jaundice

Radish and radish leaves have been used as a home remedy against jaundice, especially in Indian, Greek-Arabic, and Unani branches of medicine.  Eating radishes can help in the removal of bilirubin, a condition evidenced by a yellow tinge in the skin, mucous membranes, or eyes, often present in newborns. This type of jaundice occurs when bilirubin builds up in bile faster than the liver can break it down and excrete from your body.

Guards the Heart

Radishes are a good source for anthocyanins that keep our hearts functioning properly, reducing the risk of cardiovascular diseases. Plus they are high on vitamin C, folic acid, and flavonoids too.


Radishes contain fiber, which keeps your system flushed and functioning with regularity and aids in maintaining a healthy weight. Ironically, these naturally heated veggies may help put an end to any burning sensation experienced during urination. That may be because radishes are a natural diuretic, purifying the kidney and urinary systems and relieving inflammation.

Good for our Skin and Hair

If you drink radish juice every day, you’re giving your skin special boosters to stay healthy, and that’s mostly because of the Vitamin C, zinc, and phosphorus The high water content in radishes also helps to maintain healthy moisture levels and hydration of the skin.  And if you apply it on your hair, it helps to remove dandruff, prevent hair loss, and strengthens the root too.

There are plenty of ways how you could use Radishes be it Salads, Soups, Dips or Juices.

Our #KetOntrackKitchen is coming up with some interesting inhouse recipes based on Radishes and many more Season picks. Stay tuned !!!