Kale Salad

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 209 | FAT 17G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 7G

This kale salad recipe is a great addition to a ketogenic diet. Most people on a low-carb/high-fat diet struggle to get a sufficient balance of nutrients. This nutrient-dense salad offers a great source of fiber, minerals and vitamins, such as vitamins A, C and K, while staying low on the glycemic index.  Pair this with a low-carb/high-protein entrée, such as our Prime Rib or Parmesan-Encrusted Halibut recipe for a meal that falls very close into the ideal 75/5/20 percent range.

INGREDIENTS:

  • VINAGRETTE
  • 1 small shallot, minced
  • 1 clove of garlic, minced
  • ¼ cup apple cider vinegar
  • ¼ cup olive oil
  • 1 tablespoon artificial sweetener
  • 1 tablespoon Dijon mustard
  • 2 tablespoons water
  • pinch of salt and pepper
  • SALAD
  • 1 bunch chopped kale, stems removed
  • ½ apple, cored and diced or thinly sliced
  • ½ cup shredded radish
  • juice from 1 lemon
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • ¼ cup Parmesan cheese
  • ½ cup feta cheese
  • 8 pieces bacon, cooked and diced

PREPARATION:

  1. To prepare the vinaigrette, simply puree all of the ingredients in a blender or food processor until smooth and creamy.
  2. Next, put the salad ingredients in a bowl and add the lemon juice, olive oil and a good pinch of salt and pepper. Mix together well while lightly massaging the lemon juice and olive oil into the kale.
  3. Then, top with the Parmesan and drizzle with the dressing. Toss well and allow to marinade for at least a few minutes before serving. Garnish with the feta cheese and cooked bacon.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Chicken Kale Caesar

Here is another keto/paleo recipe that I developed for ketologic.com. Check out their website if you are interested in a Ketogenic diet. I don’t normally push supplements, but their new line of products have received rave reviews from customers. The products are very clean with natural fillers, they digest well, and people love the variety of flavors. I also have to say that working for this recent startup has been a pleasure on my end. Everyone that I have worked with over the past year has been polite, punctual and professional. Ketologic is a company that I am proud to have worked with, and I have no hesitation recommending their products to anyone that is interested in going keto.

PER SERVING: CALORIES 208 | FAT 16G | CARBOHYDRATES 8G | FIBER 1G | NET CARBOHYDRATES 7G | PROTEIN 8G

This Caesar dressing mixed with kale, rather than the classic romaine lettuce puts a unique twist on this salad that yields a high density of nutrients that are often hard to find in a ketogenic diet. This recipe is prepared with chicken breasts, but they can easily be replaced with chicken thighs in order to increase the fat and decrease the protein.

INGREDIENTS:

  • 2 chicken breasts
  • 4 tablespoons olive oil
  • 2 teaspoons Kosher salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 bunch kale, washed chopped with ribs removed (about 4 cups)
  • CEASAR DRESSING:
  • 1 egg yolk
  • 2 anchovies
  • juice from 1 lemon
  • 1 teaspoon apple cider
  • ¼ cup grated Parmesan cheese
  • 2 tablespoons parsley
  • pinch salt and pepper
  • ¼ cup olive oil
  • 1-2 tablespoons water

PREPARATION:

  1. Preheat oven to 375 degrees. Toss chicken in the olive oil, salt, pepper, and garlic powder. Bake on a sheet pan for about 30 minutes until an internal temperature of 165 degrees is reached. Let the chicken cool down, and dice it up or cut it into strips. While the chicken is cooling, prep the kale and put into a salad bowl.
  2. In a food processor, put all of the ingredients except for the olive oil. Turn the processor on and pour the olive oil through the top in a steady stream. Once the dressing is emulsified, add 1 or 2 tablespoons of water if it is too thin and pulse the food processor a couple of times until desired consistency is reached.
  3. Toss the dressing and the chicken with the kale. It can be served immediately or held in the refrigerator for a couple of hours.
  • Yield: 8 Servings

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Kale Salad

Kale Salad

This month’s recipe is one that we would all do well eating on a daily basis. Kale has become quite popular over the last decade for it’s numerous health benefits, and rightly so. One cup of it provides 88 percent of the Daily Value of Vitamin C, 192 percent of vitamin A and a whopping 1,327 percent of vitamin K! There is no denying that kale is one of the most nutrient-dense vegetables that is widely available today. In addition to it’s high vitamin content, kale is also very high in minerals, antioxidants, anti-inflammatory properties, and cancer-preventing phytochemicals.

This very basic recipe for kale salad is a great addition to any meal. It can be a light and refreshing starter to a multi-course dinner, or it can simply be an addition to a main course. Personally, I often prefer to make it the base for the entire meal. The toppings to this salad can be endless. Other fruits and vegetables work well within it and all varieties of protein, such as boiled eggs, tofu and quinoa make for great toppers.

The recipe makes about 6 two-cup servings.

 Ingredients

 Vinaigrette:

  • 1 small shallot, minced
  • 1 clove of garlic, minced
  • ¼ cup apple cider vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon maple syrup
  • 1 tablespoon Dijon mustard
  • 2 tablespoons apple juice or water
  • Pinch of salt and pepper

 Salad:

  • 1-2 bunches (or 10 cups) chopped kale, stems removed
  • 2 apples, cored and diced or chopped into to matchsticks
  • 2 cups shredded carrot
  • 1 cups shredded radish
  • juice from 1 lemon
  • 2 tablespoons olive oil
  • salt and pepper to taste

 Preparation

  1. To prepare the vinaigrette, simply puree all of the ingredients in a blender or food processor until smooth and creamy.
  2. Next, put the salad ingredients in a bowl and add the lemon juice, olive oil and a good pinch of salt and pepper. Mix together well while lightly massaging the lemon juice and olive oil into the kale.
  3. Then drizzle with the dressing. Toss well and allow to marinate for at least a few minutes before serving.

 Nutrition Facts:

Calories: 90 / Fat: 4g / Saturated Fat: 1g / Carbohydrates: 12g / Fiber: 3g / Protein: 3g

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Kale Slaw

Kale Slaw

This month’s recipe is an untraditional take on coleslaw. The raw vegetables, garlic, lime juice and olive oil provide a detoxifying nutritional punch that not only cleanses the body but also protects it with an assortment of antioxidant, anti-inflammatory and other disease-fighting properties. This recipe is not only full of nutrients, but it also lacks much of the fat and richness of many mayonnaise-based coleslaws.

Enjoy this kale slaw by itself or as an addition to your favorite taco or sandwich. The recipe serves 8, but you probably won’t go wrong eating the whole thing on your own!

Ingredients:

  • 2 bunches of kale, stems removed and thinly sliced
  • 1 large carrot (or 2 small), peeled and shredded
  • 1 small onion, thinly sliced
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon rice vinegar
  • Juice of 1-2 limes
  • 2 tablespoons honey or agave
  • 1 tablespoon soy sauce
  • 2 tablespoons chopped cilantro (optional)
  • Salt and pepper to taste

Preparation:

Simply prep all ingredients and mix them together well. Refrigerate for at least 1-2 hours before serving.

Nutrition Facts:

Calories: 95 / Fat: 3g / Saturated Fat: 0g / Carbohydrates: 9g / Fiber: 4g / Protein: 4g

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