Two Ketogenic Salad Recipes



The Ketogenic Diet is typically praised for its rapid fat loss results. It has re-gained recent popularity among all demographics for maintainable, sustainable fat loss and has slowly been seen more as a way of life as opposed to a fad diet. The science behind the ketogenic diet is that by reducing your carb intake to low levels, your body must switch its energy usage to primarily fat. This happens as the body enters a state of ketosis, which is when the body starts using fat and converting it to glucose in order to be readily used for energy through the process called gluconeogenesis.

When eating a ketogenic diet your fat intake is high, protein intake is moderate and carb intake is low. Here are a couple of salad recipes that fit the shoe perfectly, they are high in fiber, packed with healthy fats and both contain valuable sources of protein.

Spinach and Goat Cheese Steak Salad - 2 Servings

Ingredients

Salad

  • Flank Steak 6-8 oz
  • Baby Spinach 3 cups
  • Crumbled Goat Cheese 3 oz
  • Thinly Sliced Red Onion 1/2 medium onion
  • Diced Avocado
  • Diced Cucumber

Marinade

  • Soy Sauce 3 tbsp
  • Balsamic Vinegar 2 tbsp
  • Minced Fresh Ginger 2 tbsp
  • Minced Fresh Garlic 1 clove 

Dressing

  • Olive Oil
  • Balsamic Vinegar
  • Minced Fresh Ginger
  • Black Pepper

Directions

  • Prepare the marinade and start marinating the steak at least 4 hours before cooking
  • Whisk together marinade ingredients, add the steak and ensure it’s covered
  • Pre-heat the oven to 375*
  • Heat an oven-safe frying pan on medium-high until hot
  • Sear both sides of the flank steak for 2 minutes then transfer the entire pan into the oven. For medium rare steak, bake for 7-10 minutes
  • Pull the steak out of the oven and allow steak to rest for 5 minutes before slicing it into thin slices
  • In the meantime, grab a bowl, add the spinach, red onion and cucumber
  • Prepare the dressing by whisking all the ingredients together in a small bowl, then adding the dressing to the spinach, red onion and cucumber tossing to cover
  • Plate the salad, top with avocado, crumbled goat cheese, and sliced steak. Enjoy!

Pulled Chicken Taco Salad with Lime Crema Dressing - 2 Servings

Ingredients

Salad

  • Lettuce 2 cups
  • Cilantro 1 bunch
  • Avocado 1 whole
  • Feta Cheese 3 oz
  • Salsa 1/4 cups
  • Red Chilis (optional)

Pulled Chicken

  • 4-6 Boneless, skinless chicken thighs

Taco Seasoning

  • Chilli powder 2 tbsp
  • Garlic powder 1 tsp
  • Onion powder 1 tsp
  • Coriander 1 tsp
  • Cayenne Pepper 1/2 tsp
  • Salt - to taste

Quick Pickled Red Onions

  • Red Onion finely sliced
  • White Vinegar
  • Water
  • Salt

Lime Crema Dressing

  • Greek Yogurt
  • Juice of 1 lime

 Directions

  • Cook chicken thighs in 1 tbsp oil and with the homemade taco seasoning
  • As the chicken is cooking, add the water, vinegar, salt and red onion to a small saucepan
  • Bring the ingredients to a boil then reduce heat and allow them to simmer
  • Once the chicken is fully cooked, using a fork pull apart the thighs until all meat is shredded
  • Wash and chop the lettuce and cilantro, plate the greens for the base of the salad
  • Add the toppings including the chicken, then drizzle the Lime Crema over top, if you choose to add the red chilis, sprinkle them on top



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