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.

Please follow and like us:

Taco Salad

Enjoy this recipe from www.ketologic.com.

PER SERVING: CALORIES 731 | FAT 67G | CARBOHYDRATES 14G | FIBER 5G | NET CARBOHYDRATES 9G | PROTEIN 18G

INGREDIENTS:

  • 1 pound ground beef
  • 1 tablespoon Kosher salt
  • 1 teaspoon black pepper
  • 2 teaspoons chili powder
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ¼ teaspoon cayenne
  • 5 oz package of mixed greens or romaine lettuce
  • 8 cherry tomatoes, halved
  • 2 green onions, sliced thinly
  • 2 avocados, diced
  • ½ cup canned jalapenos
  • dash hot sauce
  • 1 cup sour cream
  • 1 cup salsa, such as Pace Picante Sauce
  • 2 cups shredded cheddar or Monterey Jack cheese
  • 1 cup olive oil
  • ½ -1 cup vinegar, such as balsamic, apple cider or white wine vinegar

PREPARATION:

  1. Brown the ground beef in a skillet at medium-high heat. Stir in the salt, pepper, and the rest of the spices. Reduce heat to low, cover and cook for about 10-15 minutes, stirring occasionally.
  2. Prep the vegetables and assemble the salad. The recipe makes about 8 servings. There are no rules for how to plate your salad, but you can spoon one-eighth of the taco meat onto a plate first, followed by the cheese, hot sauce, mixed greens and toppings. Finish by drizzling each salad with 2 tablespoons of the olive oil and 1-2 tablespoons of the vinegar. You can also use your favorite low-carb salad dressing.
  • 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.

Please follow and like us:

Cucumber Salad

Here is another recipe for www.ketologic.com.

This cucumber salad recipe is quick and easy to prepare, and it is also very flavorful and refreshing. The fresh vegetables, garlic and parsley make for a detoxifying and anti-inflammatory addition to any meal that fits surprisingly well into the day’s ratio of macronutrients. There are many ways to manipulate this recipe to get the carbs down and increase the fat and protein, such as losing some tomato or vinegar and upping the feta and olive oil. This salad is great paired with a protein, such as chicken or fish.

INGREDIENTS:

  • 3 large cucumbers, seeds removed and diced large
  • 1/4 onion (yellow or red), sliced thinly
  • 1 large tomato, cut into chunks or small wedges
  • 1 clove garlic, minced
  • 3 tablespoons olive oil
  • juice from 1/2 lime
  • 2 tablespoons balsamic vinegar
  • 5 drops liquid Stevia
  • dash of Tabasco sauce
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 tablespoon chopped parsley
  • 4 tablespoons feta cheese, crumbled

PREPARATION:

  1. Combine all ingredients except for the parsley and the feta cheese in a bowl and mix thoroughly. Let marinate in the refrigerator for 1-2 hours.
  2. Remove from the refrigerator, mix again thoroughly and taste. Adjust seasoning as needed by adding more salt, vinegar or whatever you feel it may need, if anything.
  3. Mix in the chopped parsley and feta cheese and serve.
  • Yield: 4

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.

Please follow and like us:

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.

Please follow and like us:

Sweet Potato Salad

sweet-potato-salad

Sweet potatoes usually show up as the star of one of these recipes at least once or twice a year. They are not only very versatile for cooking (their uses and preparation methods are endless), but they are consistently ranked by various food and nutrition publications as one of the healthiest foods on the planet.  Sweet potatoes are rich in beta-carotene, vitamin C, and dietary fiber. As a complex carbohydrate, they fall low on the glycemic index, making them beneficial for controlling blood sugar.

This month’s recipe is a lighter take on the classic potato salad. The sugariness of the sweet potato adds some extra, unique flavor often lacking in the traditional version, and the added nutrition turns a guilty pleasure into a wholesome side dish. There is always plenty of room to play around with this recipe. It can be prepared with a mix of red and/or yellow potatoes to allow for more flavor contrast, and more mayo and sour cream can be added for a richer and denser final product. The recipe makes about 10-12 half-cup servings.

Ingredients:

5 large sweet potatoes

1 small to medium-sized onion, diced

½ cup mayonnaise

½ cup sour cream

Pinch of salt and pepper

½ teaspoon of garlic powder

½ teaspoon of onion powder

½ teaspoon of dried dill

Shot of hot sauce

2 tablespoons of fresh chopped parsley (optional)

Directions:

  1. Dice sweet potatoes into medium-sized chunks.
  2. Boil a pot of water and drop your potatoes into the boiling water. Cooking time will vary depending on the potato, but let them boil for 5-10 minutes until cooked all the way through, but not to the point of mashed potatoes.
  3. Strain the potatoes and lay them on a sheet pan to cool. They can go in the freezer for 10-15 minutes to cool faster.
  4. Meanwhile, heat the oil in a skillet at medium heat and cook the onion for about 5-10 minutes until soft and beginning to brown.
  5. Add it along with the rest of the ingredients to a bowl. Mix everything together.
  6. Taste to check the seasoning and adjust it accordingly to your preference.

Nutrition Facts:

Calories: 116 / Fat: 4g / Saturated Fat: 1.5g / Carbohydrates: 17g / Fiber: 4g / Protein: 3g

Please follow and like us:

Beet and Goat Cheese Salad with Balsamic Vinaigrette

Beet Salad

Recreating restaurant meals can be a challenge for anyone, even the seasoned cook. However salads, such as this one with beets and goat cheese, are a good place to start when trying to compete with the pros in imitating items on an upscale menu. Anyone can prepare this salad; even the greenest of cooks. Its flavor and visual appeal is guaranteed to impress those served.

Just the short list of ingredients in this recipe offers a contrast of intricate flavors, while also providing copious nutritional benefits. Beets and greens are two of the world’s healthiest foods that thankfully pair well together. The tender roasted beets get enhanced with the tanginess of the goat cheese and the sweetness of the balsamic vinaigrette. This recipe is a great side salad, but it can easily be turned into a full meal with the addition of some hearty ingredients such as nuts, beans, or avocado. For added color, I like to do a mix of red and yellow beets. This salad serves 6.

Ingredients:

  • 4 medium fresh beets
  • 2 tablespoons salt
  • 5-8 ounces spring mix or arugula
  • 2 carrots, peeled and shredded
  • 1 cup cherry or grape tomatoes, sliced in half
  • 1 cucumber, diced
  • ¼ cup (2oz) goat cheese

Dressing

  • ½ shallot finely chopped
  • 1 small clove garlic minced
  • 1 teaspoon Dijon mustard
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon honey
  • 1 tablespoon water
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons extra virgin olive oil

Preparation:

  1. Thoroughly wash the beets then separate them from their leaves. Discard the stems and leaves (the leaves can be saved and eaten).
  2. Toss the beets with the 3 tbsp. of salt and then put them in a pan and into a 375-degree oven.
  3. Check them after 30 minutes by piercing one with a pairing knife. If they do not feel soft enough for the knife to easily penetrate to the middle of the beet, put them back in the oven for another 10-15 minutes. Note: A very large beet can take over an hour to cook while a small one can be done in 20-30 minutes. The size of your beets will determine your cook time.
  4. Remove the beets from the oven and let them cool for 15 minutes. Once they are cool enough to handle, then peel the skin off with a knife and slice them into 4-6 pieces (again, depending on the size of the beet). Cool completely in the refrigerator.
  5. Prep the rest of the salad while the beets are cooling off and layer in a large bowl. Sprinkle with goat cheese and top with the roasted & cooled beets.
  6. Drizzle with dressing after serving.

Nutrition Facts:

Calories: 147 / Fat: 7g / Saturated Fat: 3g / Carbohydrates: 9g / Fiber: 3g / Protein: 3g

Brandon McDearis is the owner of Your Way Cuisine, 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.

Please follow and like us:

Cucumber Salad

Cucumber Salad

This month’s recipe is quick and easy to prepare, but it is also very flavorful and refreshing. The fresh vegetables, garlic and parsley make for a detoxifying and anti-inflammatory addition to any meal. While this salad is great by itself, it also makes for a tasty and attractive garnish. The recipe serves 4-6.

 Ingredients:

  • 3 large cucumber, seeds removed and diced large
  • ½ onion (yellow or red), sliced thinly
  • 3 large tomatoes, cut into chunks or small wedges
  • 1 clove garlic, minced
  • 2 tablespoons olive oil
  • juice from 1 lime
  • 2 tablespoons balsamic
  • 1 tablespoon honey
  • dash of Tabasco
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 2 tablespoons chopped parsley

 Preparation:

  1. Simply combine all ingredients except for the parsley in a bowl and mix thoroughly. Refrigerate for 1-2 hours to allow to fully marinade.
  2. Remove from the refrigerator, mix again thoroughly and taste. Adjust seasoning as need by adding a bit more salt, vinegar or whatever you feel it may need if anything.
  3. Mix in the chopped parsley and serve.

 Nutrition Facts:

Calories: 115 / Fat: 6g / Saturated Fat: 1g / Carbohydrates: 10g / Fiber: 2g / Protein: 2g

Cool Facts About Cucumbers

Cucumbers are the fourth most cultivated vegetable in the world and belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means they can help you stay hydrated. Cucumbers are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread among those eating a typical American diet. Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits. The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene, a form of vitamin A that is good for eyes. Naturally low in calories, carbohydrates, sodium, fat and cholesterol cucumbers provide about 4 percent of your daily potassium, which is significantly fewer calories than most high-potassium foods like bananas! You also get about 3 percent of your daily fiber and 4 percent of your daily vitamin C from cucumbers.

 

 

Please follow and like us:

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

Please follow and like us:

Mixed Salad with Honey Roasted Pear, Feta Cheese and Dijon Herb Vinaigrette

Pear Salad

There is no reason why a salad, whether eaten as a main course or as a starter, has to be boring. A few flavorful ingredients not only can make a salad erupt with flavor, but it can also add a substantial amount of nutritional quality to the diet when done right. This recipe not only tastes great but also covers many of the dietary bases as well. An added bonus with this one is that it looks really nice on the plate, so it presents well if you need to impress some dinner guests. I usually do it as a starter, but it makes for a great lunch or side salad.

Ingredients:

– 8 oz. baby spring mix

– 2 medium carrots, diced

– 1 cup cherry tomatoes, halved

– 1 English cucumber, diced

– 4 oz. feta cheese, crumbled

– 1 pear, cored and diced

– 1 tablespoon honey

– 1 tablespoon olive oil

– ½ teaspoon dried thyme

– ½ teaspoon salt

– ½ teaspoon pepper

Preparation:

1. Toss the diced pear in the honey, olive oil, thyme, salt and pepper. Lay flat in a shallow baking dish and roast at 400 degrees for 5–8 minutes or until it begins to soften and caramelize. Remove from the oven and cool down immediately.

2. Mix the (cooled) pear with the rest of the ingredients and toss with the dressing.

This makes 8 servings as a side salad.

 

Dressing:

– ½ shallot, finely chopped

– 1 small clove garlic, minced

– 1 tablespoon Dijon mustard

– 1 tablespoon apple cider vinegar

– 1 tablespoon honey

– 2 tablespoons extra virgin olive oil

– 1 teaspoon salt

– 1 teaspoon pepper

– ½ teaspoon fresh rosemary (optional)

– 1 teaspoon fresh parsley (optional)

1. Add all ingredients in order and whisk together. Whisk again right before adding to the salad.

 

 

 

Please follow and like us: