Keto Cookbook For Dummies by Rami Abrams & Vicky Abrams

Author:Rami Abrams & Vicky Abrams [Abrams, Rami & Abrams, Vicky]
Language: eng
Format: epub
ISBN: 9781394168798
Publisher: Wiley
Published: 2023-02-02T00:00:00+00:00

Chapter 12

Salads

IN THIS CHAPTER

Enjoying salads full of healthy fats

Making easy greens for daily nutrition

RECIPES IN THIS CHAPTER

Grilled Halloumi Salad

   Basil Chicken Zoodle Salad

   Bacon Broccoli Salad

   Salmon and Kale Salad

   Grilled Chicken Salad

   Tuna Salad Cucumber Boat

   Chicken Salad Lettuce Wraps

   Everything Crackers with Tuna Salad

When you think of diet food, you may automatically think of salads. Salads tend to be considered very healthy foods. All those leafy greens just look healthy. Most salads are nutritious, especially when they are carb-free.

The tricky thing about salads is that they can be low in fat. On a keto diet, you want the extra fats. You can add healthy fats to your salads in so many ways.

We like to make homemade dressings that are high in fat but still low in carbs. Lots of store-bought dressings have sugar added to the bottle. When you make your own dressing, you can use delicious extra-virgin olive oils, fresh herbs, and spices and get all the flavor you want without the carb overload.

Adding cheese and meats to salad is another fantastic way to boost the fat and protein count while still getting all the nutrients of a salad. Bacon, halloumi, Parmesan, and tuna are all so delicious. Enjoy a keto salad as a perfect lunch or even as a dinner. You can even have a small salad as a little snack. They are great for boosting your macros and helping you reach your targets in a tasty way.

Salads are typically best when made fresh. You can make a salad in advance and keep the dressing on the side until you are ready to eat. Dressing can make the lettuce soggy if left to sit too long. So, pack your salad in your lunch container, keep a little jar of dressing on the side, and drizzle it on when you are ready to eat!

Grilled Halloumi Salad

PREP TIME: 10 MIN | COOK TIME: 6 MIN | YIELD: 2 SERVINGS

INGREDIENTS

6 ounces halloumi cheese, sliced-thick

1 ripe avocado, halved, peeled, and pitted

¼ cup olive oil, divided

2 garlic cloves, minced

2 tablespoons lemon juice

Salt and pepper to taste

4 cups baby spinach, lightly packed

10 grape tomatoes

DIRECTIONS

1 Preheat a grill pan over the stovetop or an outdoor grill to medium-high heat.

2 Brush the halloumi slices and avocado halves with 1 tablespoon of the olive oil.

3 Place the halloumi and avocado on the preheated grill and sear for about 2 to 3 minutes on each side or until grill marks appear.

4 While the cheese and avocado are grilling, make a lemon dressing by adding the remaining olive oil, garlic, lemon juice, and salt and pepper to a bowl and whisk until the dressing is very smooth and almost creamy.

5 Divide the spinach and tomatoes between two large bowls.

6 Slice the grilled avocado and divide it between the salad bowls. Top each with grilled halloumi and then drizzle with the lemon dressing. Enjoy while the cheese and avocado are warm.

PER SERVING: Calories 526; Fat 48g; Cholesterol 12mg; Sodium 231mg; Carbohydrate 9g (Dietary Fiber 3g, Sugar Alcohol 0g); Net Carbohydrate 6g; Protein 23g.

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