Keto Salad by Vitaliy Mahidov
Keto Salad by Vitaliy Mahidov

Recently I have read a wonderful book entitled “Keto Clarity” by By Eric C. Westman, MD, Jimmy Moore. Here is a brief overview of this book (see this link): “Leading health blogger Jimmy Moore and researcher and internist Dr. Eric C. Westman join forces again to explain the powerful therapeutic effects of a ketogenic diet—one that combines a customized carbohydrate restriction, moderation of protein intake, and real food-based fats—which is emerging in the scientific literature as a means for improving a wide range of diseases, from Type 2 diabetes to Alzheimer’s and more. Simply eating a low-carb diet alone isn’t enough, and Moore and Westman tell you why. Have you looked at a low-carb diet simply as a means to lose weight? What if you learned that combining a low-carb nutritional approach with a high fat intake produces a powerful therapeutic effect on a wide variety of health conditions that most people think requires medication to control? That’s what Keto Clarity is all about. Jimmy Moore, a leading low-carb diet blogger and podcaster, has reunited with his Cholesterol Clarity co-author Dr. Eric C. Westman, a practicing internist and low-carb diet researcher, to bring you the crystal-clear information you need to understand what a ketogenic diet is and why it may be the missing element in your pursuit of optimal health. This book includes exclusive interviews from twenty of the world’s foremost authorities from various fields bringing their depth of expertise and experience using this nutritional approach. Moore and Westman explain why ketosis is normal and how this nutritional approach is being used therapeutically by many medical professionals. You will find a step-by-step guide to help you produce more ketones and track your progress, real life success stories, and more. The solid evidence for nutritional ketosis in dealing with many of the chronic health problems of our day is presented, including but not limited to: epilepsy, Type 2 diabetes, obesity, cardiovascular disease, metabolic syndrome, polycystic ovarian syndrome, irritable bowel syndrome.” So, I started to try to follow the authors’ guide. And so far, I think they captured it very well.

Based on what I have learned so far and applying my culinary skills, I thought to share an original healthy (keto) salad recipe with my audience. I hope you will find it not only healthy, but also very tasteful as I find it every time I eat it. Your comments are welcome!

Ingredients (7 servings):
7 boiled eggs
2lbs of healthy 100% natural chicken breasts
1 (12 oz) bag of seet kale salad (purchased from Costco) – See nutrition facts here 1/2 lbs cheese (any low-carb cheese you like)
1 pack of green onions
4 table spoons of coconut oil
1 lbs of grape tomatoes
1 cup Natural Harvest sunflower kernel seeds – See nutritional facts here spices (salt, pepper, etc. as needed)
Ranch or any other favorite low-carb dressing

 

SweetKale-NewBagGreat salad you can purchase from Costco. It includes the following ingredients: broccoli, Brussels, sprouts, green cabbage, kale, and chicory. More on nutrition facts you can look at this image: Nutrituion-sweet-kale

chicken breasts in coconut oilYou can use any oil, but if you want to make a healthy salad, I would recommend either a coconut oil or olive oil. chicken-nutritionchicken reasts
boiled eggsBoil or buy boiled eggs from Costco. Slice them nicely so it looks appetizing when you place those in the salad bowl.
boiled eggs in a saladPlace sliced boiled eggs on a corner of your salad bowl. Spread them out to show a little yowk.
grape tomatoesGrape tomatoes are great for this salad. However, if you want to put regular tomatoes into the salad, you are welcome to use them.
grape tomatoes in saladPlace a small amount of grape tomatoes into the salad bowl. Spread out evenly into each bowl. Typically 2 lbs of tomatoes is enough for 14 servings of salads. So, 1lbs of grape tomatoes should suffice for each time you make this salad.
fried chicken breasts
Make sure that chicken is properly cooked. First cook till brown color on surfice is visible, and then flip on another side. After that, when both sides are brown color, you can close the frying pan with the lid and cook until chicken is properly cooked.
tillamook cheeseI buy two types of cheeses: mozzarella and mild cheddar cheese. I like to use them in combination for appetizing look. Cut cheese in thin straws.
cheese in salad
Place cut cheese into 7 salad bowls nicely in the corner.
cooled chicken breastsWhile you are working on your salad, place your cooked chicken into a separate plate to let it cool down before you cut it.
green onions
Cut green onions.
green onions in saladIf you like green onions, you are welcome to use them in your salad. However, not everyone likes them for different reasons (smell is one of them). However green onions are also good for you, so use them.
chicken breasts cut
Once chicken thaighs are cooled, cut the chicken into small cubes.
seedsCostco salad comes with seeds and cranberries. However, I also used Nature’s Harvest salted sunflower seeds. Nutrition facts are found here: nutrition-sunflower-seeds
seeds in salad
Spread out the sunflower seeds and other favorite seeds all oveI har the salad bowl.
Keto Salad by Vitaliy Mahidov
Keto Salad by Vitaliy Mahidov

Once all ingredients are placed into each salad  bowl, place cooked and cut chicken into each of the seven bowls. I had a full week of lunches nicely packed and ready to go. Also, please do not put any dressing on the salad, it will reduce the shelf life. Typically use your favorite dressing when you are going to eat this salad.

 

You will have approximately a week of lunches ready for your enjoyment. Your comments are welcome.

Boun Appetite!

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