Contrary to all the learning I received from Homer Simpson as a child on the floor in front of the television – you *can* make friends with salad. Or, you *should* make friends with salad. Salad loves you. On Keto, I eat a salad every single day. Why so much salad?
Salad is insanely easy to prepare. I usually have lunch after working out and cleaning or doing some other physically straining thing. The last thing I want to do is spend more than ten minutes preparing a lunch.
It is simple to add both protein and fat to salad: boiled eggs, leftover meat from dinner, slices of cheese or fatty lunch meat, tins of oily fish, olives, roasted seeds or nuts and then you get to the dressing.
I usually base my salads off romaine lettuce – not only is romaine delightfully crunchy, but it has a pretty high quantity of Vitamin A – a vitamin it can be hard to get on low-carb diets if you don’t eat leafy greens (since carrots and sweet potatoes have way too many carbohydrates). So what do I add to salad?
To add Fat:
– Dressing, full-fat of course
– Cheese – grated, crumbled, sliced
– Pepperoni or Bacon
– Sliced Avocado or Guacamole
– Roasted nuts or seeds (pumpkin seeds are a favorite of mine)
To add Protein:
– Hard Boiled Egg
– Canned Tuna or Salmon (or mackerel or whatever fatty fish you desire)
– Tofurkey Italian Sausage (Vegan. High in fat and protein, and 4 net carbs)
– Ground Beef (flavored with taco seasoning is awesome, I try to find the fattier ground beef)
– Leftover proteins from meals: rotisserie chicken; baked fish; shredded pork, etc
To add just because:
– A few grape tomatoes
– Sliced bell peppers
– Broccoli florets
– Sliced Purple Cabbage
I like to make my own dressing for salads because it’s easy and kicks up the flavor and freshness factors. For a creamy base, I use the following:
Kara’s Creamy Dressing Base:
1 cup mayonnaise
1/4 cup sour cream
1/4 cup heavy cream
Mix together and thin with water to desired consistency. Seasoning can be as simple or as complicated as desired. For coleslaw, I’ve added vinegar, celery seeds, onion and garlic powder, dry mustard and a drop of liquid splenda (equivalent to 2 tsp sweetener). You could add blue cheese crumbles and chopped fresh herbs for a nice chopped salad.