red slaw with wasabi & avocado dressing

Recently red slaw is my go to side salad, I just add different spices or dressings. It’s so quick and easy to make. And cabbage stays fresh for quite a long time, so I can keep it in my fridge for a while without the risk that after one or two days it will go off.

I love the crunchiness of this slaw mixed with creamy avocado dressing. It’s so good that my partner ate all of it even though he’s not really a fan of avocado. Addition of wasabi gives lots of tangy flavour to gentle and nutty avocado. Mayo is always good, there’s no point for discussion 😉 But if somehow you don’t like mayonnaise, I think if you add Greek yogurt would work as well.

This dressing would also work as a dip for crackers, chips, veggies, it’s nicely thick and creamy. Not that I would encourage you to eat chips or crackers, but if it happens, keep in mind that mix of mayo, avocado and wasabi is delicious. Smeared generously over the freshly toasted ciabatta bread with couple cherry tomatoes also sounds amazing, but I didn’t say that 😉

You see, plenty of ideas already how to use this avocado and wasabi dressing, you might never get bored with your food.

red slaw with wasabi & avocado dressing

INGREDIENTS for red slaw:

  • quarter of a small red cabbage
  • 1 small brown onion
  • 1 small carrot
  • pinch of salt

INGREDIENTS for dressing:

  • 1 ripe avocado
  • about 2-3 tsp wasabi
  • about 1 tbsp mayonnaise
  • pinch of lemon pepper
  • couple drops of lemon or lime juice

DIRECTIONS

Shred the cabbage, finely chop onion and grate the carrot. Combine all veggies together, sprinkle with pinch of salt and set aside.

Smash avocado using a fork or a blender if you want extra smooth texture. Add mayonnaise, pepper, couple drops of lemon juice and spice it up with wasabi. Add as much wasabi as you like – to make it more or less spicy.

Combine your dressing with red slaw just before serving. Avocado oxidise strongly, so with time your dip becomes rather greyish colour (addition of lemon juice helps but it will not remain nicely green for long time). So always keep it in air tight container and mix with slaw before serving.

If you don’t mind muddy colour you can mix it all straight away.

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waiting for Spring – green salad with linseed dressing

I know it’s end of January, but there are days when the Scottish aura outside the window tries to convince me that spring is near. I’m not the Winter person, after Christmas Holidays I can’t wait when the Spring comes, to get rid of these layers, hats and dark mornings. Birds starts to sing little bit more, the sun is nicely warming my living room, though when the wind blows it’s nice to pull the hat over my ears when I run errands.

I slowly start craving for fresh crunchy veggies and to stop cooking meaty stews, but it still will takes a two months or so until we see more signs of Spring and days without puffer jackets.

In the waiting time I can have a sniff of the cucumber in my salad (I don’t know how about you, but for me fresh cucumber smells like Spring) enjoying some sun in my living room. At least inside is warm and cosy 😉

You can actually prepare this a salad from your favourite vegetables, because all the goodness is hidden in the sauce. The base is extra-virgin olive oil, dark green and bitter in taste, but rich in omega 6 and 9 as well as vitamins E and K. Soften its taste with a teaspoon of heather honey and a little lukewarm water. Add little pink Himalayan salt, which, unlike regular table salt, is said to be rich in minerals. Himalayan salt has a slightly different salty taste than regular salt and I think that it is perfect for salads. And finally linseeds which are good for your skin, hair and digestion and nuts which they are tasty and healthy any time, anywhere. The finished sauce is delicious and I was basically tempted to eat it alone without the salad.

It’s a very simple salad, dressing makes it more special. You can prepare it for your lunch and take to work, or have it for supper. These types of salads require a lot of chewing, so if you get hungry in the evening or have cravings, such a crispy salad will successfully satisfy it. You can use various veggies and salads leaves you currently have in your kitchen. Simply prepare bigger batch of dressing that you can store in the jar and keep in the fridge for 2-3 days.

green salad with linseed dressing

INGREDIENTS:

  • salad mix: red chicory, oak leaf salad, mache salad/cornsalad
  • couple red baby peppers
  • ½ cucumber
  • piece of mild cheddar cheese
  • handful of capers
  • ½ small red onion
  • couple tablespoons of extra virgin olive oil
  • couple tablespoons of lukewarm water
  • pinch of lemon pepper (or regular coarse pepper)
  • pinch of pink Himalayan salt
  • 1 tsp heather honey
  • 2 tsp linseeds/flaxseeds
  • couple drops of lemon juice
  • ½ tsp dried parsley or fresh finely chopped parsley leaves
  • handful of mixed nuts

DIRECTIONS

First prepare the dressing. Combine olive oil with all the spices, honey and a little lukewarm water. You can put all ingredients to a small jar, close the lid tightly and give it a good shake so that the honey dissolves well. Add linseeds and set aside for a while. During this time, prepare vegetables for the salad.

Rinse the lettuce, shred it and put it into a large bowl. Dice pepper and cucumber. Also cut the yellow cheese into small cubes. Chop the red onion finely. Drain the capers from the brine and add them to lettuce. Mix everything together. Pour with the prepared dressing and sprinkle with a handful of nuts.

summer radish salad with avocado and radish leaf dressing

Look at the colour of these beautiful leaves, don’t you think they look amazing on a plate? It’s a festival of textures and colours. They are almost velvety in touch and have deep purple hue. To complement the purples we have green and purple mustard greens with their beautiful frayed leaves. And last but not least spiky, green radish leaves. That’s something new – I used to put them to rubbish, but as you might know radish leaves are edible and you should not be afraid to add them to your salads.

I got this beautiful purple leaves in my weekly veggie box and I fell in love with their texture and colour. Quick research and looks like it’s edible wild plant called Orach also known as Saltbush, Garden Orache, Red Orache, Mountain Spinach, or French Spinach – plant of many names. They are found along North America’s coasts and on the shores of alkaline lakes inland. They are also found along seashores from the Mediterranean countries to inland areas in North Africa and eastward to Turkey and central Siberia. Some species prefer dry, salty soils and can be found in desert areas. The entire plant is edible raw or boiled. Young leaves and shoots have a mild chard-like flavour with added salt. They can be eaten raw in salads, or cooked by steaming or stir frying. They are also used to make a slightly sour soup and can be boiled with pasta to turn it pink.

For me in comparison to mustard greens and radish leaves they are gentle and velvety, very pleasurable to eat. Now let’s talk about radish leaves for a second. Their hairy and prickly texture don’t seem to be attractive for your mouth, and eating their spiky leaves might be a little bit weird. But they didn’t harmed me 🙂 And they are full of essential vitamins and minerals.

If you’re afraid to eat them in a salad they can also be sautéed with garlic and used as a side dish, chopped up and used as toppings for soups, noodles and sandwiches. You can also use them as a base for dressings, blended and mixed with olive oil, like I did in this recipe.

To finish up this salad I added boiled egg (the yellow-orange colour goes perfectly with purple) and dressing made with avocado – that’s for some fat content that will keeps me full for longer, as it was my breakfast salad.

I think it’s a great idea if you’re expecting guests who likes veggies, because orach and mustard greens look great on the plate arranged with other veggies, can look amazing on summer party table. I can imagine having this salad in a sunny garden on a lazy Sunday morning.

summer radish salad

with avocado and radish leaf dressing

INGREDIENTS:

  • Purple Orach leaves (also known as arrach, mountain spinach and saltbush)
  • mustard greens or rocket
  • radish with leaves
  • eggs
  • 2-3 tbsp extra virgin olive oil
  • 1/2 avocado
  • 2 tsp lemon juice
  • pinch of natural rock salt
  • lemon pepper or freshly ground black pepper
  • pinch of nigella seeds
  • optionally to spice up your dressing: chilli flakes, minced garlic or sweet chilli sauce/sriracha

DIRECTIONS

First boil the eggs. I cooked mine for about 4 minutes as I like them soft. Then cool them down.

Wash all your greens and radish to get rid of any remains of soil. Slice radishes, do not bin the leaves. Leave the nicest looking leaves to put to the salad, the rest place in a blender. Place also half of avocado to a blender adding lemon juice, pinch of salt, lemon pepper, 2 tbsp of olive oil ald about 1-2 tbsp of cold water. Water will thin the sauce making it more dressing like. Blend it all together until you get nice and smooth texture, add some more water if you feel like. You can spice up your dressing adding chilli flakes, minced garlic, or leave it as it is and add a splash of sweet chilli sauce or sriracha on top of your salad.

Arrange all the leaves on the plate, also adding some of the radish leaves. Add sliced radish and egg. Drizzle with some extra virgin olive oil. Put some avocado and radish leaf dressing and serve. I also added some nigella seeds for extra flavour and as visual interest.

Enjoy!

Source of knowledge:

https://www.organicgardener.com.au/blogs/satisfying-saltbush-orach

https://www.wildernessarena.com/food-water-shelter/food-food-water-shelter/food-procurement/edible-wild-plants/orach

raw beetroot salad, and my brain vs my body

If my brain and my body could have a conversation, it would look more or less like that:

Brain: Oh Body life is hard, let's just sit on the sofa and eat ice cream all day! 
Body: No f***ing way! I don't want to be bloated and in constant crave for something sweet!
Brain: C'mon girl, don't be so stiff let's have some fun and buy a bag of chocolate cookies, you know, the one "freshly baked in store", they're delicious...
Body: Brain, you know we've been there and you don't like it. We always end up feeling like shit. I'm telling you!
Brain: So maybe just one small ice cream tub?...

Yeah, if my body could speak, it would say all that things. Unfortunately (in this case) my brain can speak and sometimes it’s very convincing. Recently we decided that for couple months we will take a break from keto, so we started experimenting with other foods. OK, I wish I could say experimenting, but it’s rather giving a brain freedom to choose. And in the shop brain likes colourful packaging, crispy looking stuff and big ice cream tubs 😉 So there was: cheese crackers, bread sticks, crisps, “freshly baked in store” (!) cookies and buns and obviously tubs of ice cream. And what’s the most odd – even though our taste buds were telling us: these potato crisps have unpleasant artificial flavour, we’ve ate whole pack of it. What I want to say, that even though our taste buds were saying: OK, that’s enough, I don’t need more, brain was eating until the box was empty. There must be something about these foods that you feel the urge to eat more even though you really don’t want them anymore.

So for the last couple weeks my brain instead of focusing on the things I want do do, constantly whispers: I would eat something… And that’s pretty much annoying! So for example I noticed that two big portions of rice with veggies does not only makes me feel still hungry but also bloated and uncomfortable. Do you feel me?

Furthermore when turn of winter and spring I cant wait to eat more fresh and raw foods. I miss freshly made salads, fruits and smoothies. But it’s still a bit cold and my body needs something warming and comforting. (And everybody knows that sugar cookies and cheese crackers brings comfort – for the moment when you eat them.) That’s how the idea for this raw beetroot salad came to me. And you know – I had a giant bowl of it and I felt nourished and fresh.

It’s a great idea for quick breakfast or lunch idea. You can grate the carrot and beetroot in the evening before, prepare dressing and store it in the jar and in the morning just take them all from the fridge, pop on the plate or into a bowl, crumble some feta add broad beans (don’t bother yourself with peeling them, I did it just because it looks more pretty), drizzle with vinaigrette and grab a fork.

It works for my body. And what works for yours?

raw beetroot salad

INGREDIENTS for 1 large portion:

  • 1 small carrot
  • 1 small beetroot
  • handful of rocket
  • handful of cooked and cooled broad beans
  • small piece of feta cheese

INGREDIENTS for #ketofriendly vinaigrette:

  • 3 tsp apple cider vinegar
  • 3-4 tsp extra virgin olive oil
  • 1 tsp your favourite mustard
  • good pinch of lemon pepper
  • pinch of dried or freshly chopped parsley
  • pinch of natural rock salt or Himalayan salt

DIRECTIONS

Start with preparing dressing: mix together all the ingredients and set aside. You can use a small jar, close it tight and shake until ingredients combine.

Peel and thoroughly wash beetroot and carrot. Grate them both on large hoops. Thoroughly rinse a handful of rocket, if you want, you can peel broad beans like I did. If you don’t want to bother yourself with it, just leave it with skins. I did it just because I like the fresh green of them.

Place rocket on a plate and layer the rest of ingredients: carrot, beetroot, broad beans and crumble some feta on top drizzle everything with vinaigrette dressing. Grab a fork and enjoy!

You can also pop all ingredients to a bowl and give it a good stir if you like it more that way, bowl is also more convenient if you like to eat your salad on the sofa rather than at the table 😉



			
		

quick & easy fennel salad

A quick break from Christmas preparations, to eat something light and nourishing. I had 3 lonely fennel bulbs from my weekly veg delivery, waiting to be consumed. Fennel is not the vegetable I often buy (to be honest I think I never bought any fennel bulbs), but since I got it I had a crunchy salad on my mind. I like quick and easy salads with not a lot of preparations and that’s why I like how this salad came out.

Pleasantly crisp, light and aromatic, because of fennel and it’s characteristic smell and taste (if you ever tried fennel tea, you’ll know what I mean). As a color accent and some spiciness I added a lot of radish. Cucumber goes great with them both. Very simple dressing: olive oil, salt and good pinch of lemon pepper for extra freshness – 10 minutes of work and delicious salad is ready. It will be great with fish or chicken or by itself as a crunchy snack or light supper.

Fennel is a very old veg. Ancient Greeks and Romans used fennel as an effective remedy for headaches, colic and skin diseases. The day before the fight, gladiators rubbed the fennel seed extract into their bodies, believing that it would strengthen them both physically and spiritually. In the Middle Ages, this herb was believed to have the magical power to bring happiness in love and ward off “evil glances”, charms and lightning. Often, therefore, it was an ingredient of love potions and talismans worn on the body.

Average fennel bulb contains about 17 grams of carbohydrates, in which about 7.3 grams is dietary fiber. It’s a great source of potassium, sodium, magnesium, iron and calcium, also contains plenty of Vitamin A, some Vitamin C and B6. Fennel also contains: phosphorus, zinc, copper, manganese, selenium, niacin, pantothenic acid, folate, choline, lutein, zeaxanthin and Vitamins K and E. Numerous studies have identified lutein and zeaxanthin to be essential components for eye health. They constitute the main pigments found in the yellow spot of the human retina which protect the macula from damage by blue light, improve visual acuity and scavenge harmful reactive oxygen species. They have also been linked with reduced risk of age-related macular degeneration (AMD) and cataracts. Lutein and zeaxanthin can be obtained from dietary sources such as green leafy vegetables and orange and yellow fruits and vegetables. When choosing fennel pay attention to the bulb that should be bright white with no discolorations or soft spots. Store it in the fridge in a plastic bag or container.

Also radish is a great veg, low in carbohydrates (about 3.4 g per 100 g), it’s a great source of folate, lutein, zeaxanthin, Vitamin C, and some minerals like potassium, magnesium, and zinc. Look for radishes that are smooth, brightly colored, with tops that are green and fresh looking. Avoid the one that are soft, dull-colored, have scars, black spots or are slimy.

This salad will be also great after Christmas, if with New Year you’ll decide to eat more healthy or include more veggies into your diet. So keep this recipe in mind 😉

quick & easy fennel salad

INGREDIENTS:

  • 3 fennel bulbs
  • about 10 radishes
  • a piece of fresh cucumber
  • some spring onions
  • good pinch of lemon pepper (or coarse pepper and 1-2 tsp lemon juice)
  • pinch of natural rock salt
  • 1-2 tbsp olive oil

DIRECTIONS

Thoroughly wash all the veggies. Prepare fennel: cut off the hard tip at the root and the stringy base of the stems. Cut the bulb in half and into thin slices. Slice radishes and cucumber in half – slices (you can peel it or leave the skin). Chop some spring onions. Mix all veg together, sprinkle with generous amount of lemon pepper (or coarse pepper and a teaspoon or two of lemon juice), drizzle with olive oil. Place in the fridge for about 30 minutes, so the flavours combine.

Source of knowledge:

https://pubmed.ncbi.nlm.nih.gov/26541886/

https://pubmed.ncbi.nlm.nih.gov/23571649/

https://www.odzywianie.info.pl/kuchnia/encyklopedia-ziol-i-przypraw/art,Koper-wloski-Fenkul-wloski-.html

keto caulislaw (raw cauliflower salad)

Recently I’ve started ordering vegetable box from a small family run woodland farm. And I regret a bit that I was waiting so long to do that, because this weekly surprise veggie box gives me so much joy I wouldn’t expect. Maybe it’s because of this crazy time we have right now, when there’s not a lot of things you can look forward to. When every day is so uncertain, you can hardly plan anything and have to expect unexpected, I’m looking for small things I can await with pleasure. Like veggie box or embroidery hoop I’ve ordered for my craft project.

Anyway, every Friday we receive a box of goodies from a local farm. And as I only know more or less what’s going to be in my box, it forces my creativity to work hard on ideas how to use the individual vegetables. Last time we’ve got two tiny cauliflowers, and I was wandering what to do with them. Started thinking if I could use it raw, and stumbled on this recipe. Haven’t been thinking for too long, coleslaw is one of my favourite side salads, an idea to use cauliflower instead cabbage was too exciting not to try. And came out it was a brilliant idea – fresh, crunchy, very tasty. Two tiny cauliflowers were just enough for couple portions. Quick and easy to make – just perfect!

If the idea is as new for you as it was for me, and you’ve never tried eating raw cauliflower, you definitely have to try this salad.

Cauliflower, the same as other cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, Chinese cabbage) are full of nutrients and minerals, and have been relatively well-studied regarding protection from cardiovascular diseases and different types of cancer. Cauliflower is full of vitamin K, C, Folate, minerals like: potassium, selenium and calcium. In comparison with milk, maybe doesn’t have as much calcium as milk but has plenty other important nutritional values that milk doesn’t have.

For example choline – recently discovered compound that impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism, it’s required to make acetylcholine, which is a neurotransmitter, regulating all the basic body functions like: heartbeat, musce movement, memory etc. It is essential for making a substance required for removing cholesterol from your liver. Choline insufficiency may result in fat and cholesterol build up in your liver. Choline together with other vitamins, help with a process that’s important for DNA synthesis.

Cauliflower has also plenty of vitamin C and much more B vitamins than milk. Also contain more potassium, magnesium, iron and zinc than whole milk.

This study showed that different ways of preparing cauliflower (water blanching, steaming, boiling, stir frying etc.) affects the composition, phytochemical contents, antioxidant activity, and phenolic profiles. Water boiling and blanching processes cause significant losses of protein, mineral, and phytochemical contents. However, steam treatments (blanching and cooking), stir-frying, and microwaving caused slight losses, and they result in the greatest retention of nutrients and phytochemicals.

Why I’ve never though of eating raw cauliflower? It’s easier, less time and energy consuming, and it’s tasty. Find a cauliflower that’s nice creamy colour, without any brown spots or blemishes. It’s good to buy veggies from small local shops rather than from the supermarket.

This idea got me thinking what other veg I usually cook, I can eat raw. Expect more recipes 🙂

keto caulislaw (raw cauliflower salad)

INGREDIENTS:

  • 2 tiny cauliflowers or one small
  • 2 small carrots
  • 1/2 small onion
  • good pinch of lemon pepper (or coarse pepper)
  • pinch of natural rock salt
  • couple tablespoons of mayonaisse
  • optionally: 1 teaspoon of your favourite mustard

DIRECTIONS

Wash you cauliflower thoroughly. Thinly chop the florets and leaves with a big knife (yes, leaves and stems are also edible!). Grate the stems. Also wash and peel carrot and grate. Thinly chop some onion. Mix all the ingredients with some mayonnaise, add a teaspoon of mustard if you with to have you caulislaw to be more on a spicy side. Leave it in the fridge for about an hour, and serve. You can store it in the fridge for about 2 days in air tight container.

Enjoy!

Source of knowledge:

https://www.healthline.com/nutrition/what-is-choline#functions

https://kale.world/cauliflower-vs-whole-milk/

https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793502/

basic keto white cabbage side salad can protect you against coronavirus – research made by Dr. Jean Bousquet Professor of Pulmonary Medicine at the University of Montpellier in France

Very basic keto friendly white cabbage side salad – great as an addition for all source of meat or fish dishes. Sometimes I have it also for my breakfast with fried eggs. Fresh, crunchy cabbage, spiced up with some onion and apple cider vinegar. Freshly chopped dill gives it a spring-summer vibe. Tastes great on second on third day, so you can make a bigger batch and enjoy every day.

There’s not much to say – cabbage is a great source of vitamin K, C, B6, A also potassium, magnesium and iron. In addition, cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds. Antioxidants protect our body from cells damage.

And surprisingly, I’ve just stepped upon several articles saying that eating cabbage and sauerkraut can protect against coronavirus. According to this articles (I’ve linked them below) study made by researchers from Montpellier University in France, found that cabbage, cucumbers and Kimchi could help people to build up a resistance to the virus.

Dr. Jean Bousquet Professor of Pulmonary Medicine at the University of Montpellier in France was looking for association between consumption of fermented vegetables and COVID-19 mortality at a country level in Europe. Study published in the journal Clinical and Translational Allergy, found that cabbage, whether raw or sauerkraut, as well as cucumbers and kimchi, could help people build up resistance to the virus.

Dr. Jean Bousquet and his team of 25 researchers, took into account a number of variables, including confounding factors. Only fermented vegetables reached statistical significance with the COVID-19 death rate per country. For each day increase in the average national consumption of fermented vegetables, the mortality risk for COVID-19 decreased by 35.4%.

Fermented vegetables are mostly consumed in low death rate countries. Few countries consume pickled or marinated vegetables but countries with a consumption of these foods have a low death rate. It found Germany has significantly lower mortality, as did Austria, the Czech Republic, Poland, Slovakia, the Baltic states and Finland, where cabbage is popular. Bulgaria, Greece and Romania also had reduced death rates, whereas fatalities were much higher in Belgium, France, Italy, Spain and the UK, where less cabbage is consumed. We can read in the research, that as found in France, Spain and Italy, there are large regional differences in death rates and it would be of interest to compare sub-national regions with the different consumptions of fermented food. So further testing in properly designed individual studies would be of interest. Also the research was related only to Europe. It would be very interesting to investigate the matter in the rest of the world, such as Asia, where eating fermented vegetables is also very popular.

Also Ren Guofeng, an associate professor of medical nutrition at Central South University in Changsha (China), said there was strong evidence that vegetable consumption could affect the outcomes of many chronic diseases. As imbalance in the gut microbiota is associated with the pathogenesis of various disease types including allergy, asthma, rheumatoid arthritis, different types of cancer, diabetes, obesity and cardiovascular disease. I was talking about it in my post about sauerkraut juice couple months ago.

In my opinion, study by French scientists somehow confirms why the United States has such a huge problem with controlling the coronavirus. The percentage of people suffering from obesity, insulin resistance, diabetes, atherosclerotic problems and other chronic diseases is so high that, in fact, any major virus can cause a catastrophe. Additionally, we probably all know that the diet of Americans is mainly based on highly processed food, therefore the gut microflora of Americans is probably extremely weakened and unable to fight any viruses.

It is extremely important that this kind of information is beginning to appear in the maistream media. Perhaps this way, more and more people will not only start to pay more attention to their diet, but will also cease to attach so much importance (and put so much trust) to treating health problems with pharmacological agents.

basic keto white cabbage side salad

INGREDIENTS (for quite a large batch):

  • 1/2 small white cabbage
  • 2 small or 1 medium carrot
  • 1/2 small brown onion
  • 1 headed tbsp chopped fresh dill
  • couple splashes of apple cider vinegar with mother
  • splash of olive oil
  • good pinch of natural rock salt

DIRECTIONS

Chop the cabbage as thin as you can, also finely chop half of onion. Grate the carrot. Combine all the veggies, add couple splashes of apple cider vinegar, splash of extra virgin olive oil. Add good pinch of natural rock salt and one tablespoon of fresh chopped dill. Give it a good stir and put to the fridge for about 3 hours. Cabbage will get slightly soften and all the flavours will get through.

Serve with all source of meat or fish dishes.

Enjoy!

https://www.medrxiv.org/content/10.1101/2020.07.06.20147025v1.full.pdf+html

https://www.thesun.co.uk/news/12104493/cabbage-could-protect-against-coronavirus/

https://www.scmp.com/news/china/science/article/3093969/coronavirus-study-suggests-eating-more-cabbage-cucumber-might

https://nypost.com/2020/07/20/foods-containing-cabbage-could-help-fight-coronavirus/

https://www.mirror.co.uk/science/eating-cabbage-could-reduce-your-22390785

https://www.thesun.co.uk/news/12104493/cabbage-could-protect-against-coronavirus/

keto salad with chicken, prawns & 1000 island dressing

This summer salads are my go-to food. Since I’m on furlough, and I don’t need that much energy (five months off work, can you imagine?) I’ve left behind high in calories meals, and I run my days eating salads. My base is usually the same, and for some people maybe boring, but I like it a lot. Fresh spinach leaves, rocket (my two favourites), cherry tomatoes, bell pepper or cucumber, obviously – avocado, cabbage. I use this ingredients in repetition adding some different dressings, toppings and proteins like: chicken, prawns, chorizo, bacon or eggs. Even sometimes fruits! I have couple of them in my recipes, if you’re interested just have a look to breakfast & lunch ideas or sides.

Today we have couple of things I really, really like: dressing based on mayonnaise, garlic and tandoori spice. Mayonnaise and garlic is my first choice dressing, goes great with many salads, meat and pizza (ups!). There’s also something special about tandoori that makes my mouth watery each time I sniff it. Even now when I only think about it I’m getting hungry! 🙂

To make this salad I’ve used chicken thighs, but chicken breasts will also work great. I always buy already cooked prawns. I don’t feel confident enough with seafood, so I always use small ready to eat prawns. But if you’re a big fan, and you know how to prepare them, you can go for king prawns for example.

1000 island dressing is quite intensive, which I truly like. It’s usually made with sweet pickled cucumbers, but in my ketogenic version I added sour pickled cucumbers, which gave it even more intensity. Instead of cucumbers you can also use chopped olives, onions or even eggs. If you want to keep it low carb, inevitably you should use low sugar or no sugar ketchup. Fortunately there’s a lot of them now in the shops and online.

keto salad with chicken, prawns & 1000 island dressing

INGREDIENTS (for one large portion):

  • handful of organic baby spinach
  • handful of rocket
  • 1/2 yellow bell pepper
  • handful of cherry tomatoes
  • 1 boneless chicken thigh
  • 2 tbsp ready cooked small prawns
  • 2 tsp medium tandoori spice blend
  • pinch of natural rock salt
  • 1 tbsp coconut oil
  • 3 tsp mayonnaise
  • 2 tsp low sugar ketchup (I used a hot one)
  • 1 small garlic clove
  • small sour pickled cucumber (that’s a keto option, for non – keto option you can use sweet pickled cucumber)
  • 1 tsp apple cider vinegar
  • optionally : Tabasco or other hot sauce (I skipped, because of hot ketchup)

DIRECTIONS

Start with preparing 1000 island dressing: finely chop sour pickled cucumber and garlic clove. Combine together mayonnaise, ketchup, apple cider vinegar. Add chopped cucumber and garlic. Also add some hot sauce if you decided to use it. Give it a good stir and set aside so all the flavours combines.

Now it’s time for chicken. Chop it in squares or stripes. Heat a small pan, add a tablespoon of coconut oil and toss the chicken. Fry until golden, add some salt. Add already cooked prawns (if you use uncooked prawns, first prepare them accordingly to the recipe on the packaging) and sprinkle with tandoori spice. Give it a good stir, so everything covers with spices evenly. I almost always add the spices about 3 minutes before I finish frying. I like my chicken to be quite crispy, so if I would fry it with spices for too long they would get bitter (especially garlic and paprika). When you chicken and prawns are ready set them aside to cool down.

Start with preparing 1000 island dressing: finely chop sour pickled cucumber and garlic clove. Combine together mayonnaise, ketchup, apple cider vinegar. Add chopped cucumber and garlic. Give it a good stir and set aside so all the flavours combines.

Now it’s time for chicken. Chop it in squares or stripes. Heat a small pan, add a tablespoon of coconut oil and toss the chicken. Fry until golden, add some salt. Add already cooked prawns (if you use uncooked prawns, first prepare them accordingly to the recipe on the packaging) and sprinkle with tandoori spice. Give it a good stir, so everything covers with spices evenly. I almost always add the spices about 3 minutes before I finish frying. I like my chicken to be quite crispy, so if I would fry it with spices for too long they would get bitter (especially garlic and paprika). When you chicken and prawns are ready set them aside to cool down.

Now it’s time for veggies: rinse spinach and rocket, chop half of bell pepper, cherry tomatoes slice in half. Place greens on a plate, add bell pepper tomatoes, chicken and prawns. Add some dressing on top, and voila! Your delicious salad is ready to be eaten.

Enjoy!

tuna layered keto salad

Because we’ve enjoyed this salad so much, that I’ve made it couple of times in last two weeks, I’ve tried to make a different variation of it. I’ve kept the base: leeks, eggs, mayonnaise and cheese adding some tuna and olives stuffed with anchovies. And I like it a lot, olives gives a nice twist to the flavour (like sour pickled cucumbers in the other salad), although in my opinion the previous one is a winner. You can try both and tell me what you think 🙂

I would use tuna in water, but it wasn’t available while I was making my order, so I took the one in brine. I don’t like the one in oil, I don’t know what quality of oil they use. So I always buy tuna in water, and add olive oil if I need to. As with the previous salad I recommend using smaller, whiter leeks, they are better for salads and less hard than the big ones. Also tuna in water (or brine) is pretty dry, so adding generous amount of mayonnaise it’s the thing we want.

Because I like the way it looks, I’ve placed my salad in a glass dish, making layers. But obviously you can mix all the ingredients in a bowl and it will be also great.

Is tuna good for health?

In general – yes, like almost every fish. Well, I think we all know that fish living in heavily polluted seas contain heavy metals that are harmful to health: mercury, cadmium, lead, zinc and copper. Mercury is especially dangerous for humans, and enters the body of the fish directly through the gills. In contrast, the main source of mercury for fish is food. This element tends to accumulate in the guts – in the liver and muscles. The greatest amount of mercury is in large fish, that have a long life and in predators, that feed on large numbers of smaller fish. Because tuna is a predator might contain some amounts of heavy metals.

Is canned tuna healthy?

Hmm BPA is a chemical compound used to produce plastics or epoxy resins used in the production of cans. BPA is well known to be a harmful compound that affects human health. When ingested, it is metabolized in the liver, where it forms the bisphenol A and is excreted in the urine. Before that happens, however, it interacts with the receptors of the estrogen – the sex hormone. To be more clear – it acts like a hormone.

What’s the conclusion then?

Eating lots of canned food (including tuna) is not really healthy. But let’s be honest, in today’s world, if we would like to limit all the unhealthy, more or less harmful food products, we would need to change the diet and feed ourselves with sunshine. Because even if you grow your own vegetables, you cannot be sure what’s in the soil, cannot control what’s in the rainwater. Of course it doesn’t mean, that because of that, you shouldn’t bother, and eat whatever. But we can always try to eat the best food we can find, and eat the food that we know it might be harmful for us in moderation. Like canned tuna.

So I’m happy that I prefer the other salad more than the tuna one 🙂

How about you?

tuna layered keto salad

INGREDIENTS:

  • 4 hard boiled eggs
  • 1-2 leeks
  • 2 cans of tuna in water or brine (2x145g)
  • handful of olives stuffed with anchovies
  • couple spoons of mayonnaise
  • piece of cheddar cheese (in my case mild one)
  • natural rock salt and pinch of lemon pepper
  • about 1 tbsp your favourite mustard

DIRECTIONS

Dice the eggs, slice olives. Rinse the leek thoroughly under running water to get rid of remaining of sand and soil. Cut it lengthwise and then in thin slices. Drain the tuna from water or brine. Grate the cheese.

In a large glass dish place half of the leek on the bottom, add some salt and pepper, then add generously some mayonnaise and a bit of mustard. Place a layer of tuna (1 can), eggs, another layer of mayonnaise and mustard. Then second can of tuna, sliced olives, second part of leek, again salt and pepper. Top up with some more mayonnaise if you still have some room, and finish with grated cheddar.

Of course you can make your own layers however you want, mine is just a example. Or you can just pop all the ingredients to the large bowl and mix them together adding as much mayonnaise as you want to get expected consistency.

Enjoy!

leek, egg, sour pickled cucumber and red Leicester layered salad (keto)

Today we have recipe for versatile keto friendly salad, made with only couple ingredients but giving quite impressive result. This salad is perfect for any kind of party, can be served in a big glass dish or small glasses, one for each guest. We have very basic ingredients here: leek, eggs, sour pickled cucumbers, Red Leicester cheese and some mayonnaise to tie this all together. Green and orange colours catches the eye, so even though this salad is very simple, it does the job.

I’ve chose Red Leicester cheese because of its colour. It has slightly sweet, mellow flavour and nutty taste. If you buy this, make sure it doesn’t contain artificial colour or flavours. Egg and cheese balances spiciness of leek and sourness of cucumbers. I recommend using sour pickled cucumbers (fermented), they are very healthy as all the fermented foods, and adds a lot of taste to this salad. But if it’s not your cup of tea, you can also use sweet pickled cucumbers.

One leek that I’ve use to make this salad it’s about 9.4g of total carbohydrates, and you’ll have a couple portions from that amount. Select leeks that look crisp and have a white stem, also medium size leeks are definitely better for a salad and have more flavour than larger leeks, which are better for soup. Leeks are great source of Vitamin B6, C, K and A, also have Iron and Manganese.

If you don’t want to bother yourself with making layers just mix all the ingredients together to get delicious cheesy salad.

leek, egg, sour pickled cucumber

and Red Leicester layered salad (keto)

INGREDIENTS:

  • 4 hard boiled eggs
  • 1 leek
  • 2 large sour pickled cucumbers
  • piece of red Leicester cheese (or cheddar)
  • pinch of natural rock salt
  • pinch of lemon pepper
  • mayonnaise

DIRECTIONS

Rinse the leek thoroughly to get rid of all the soil or sand that remains in between the leaves. Cut it lengthwise and then chop in thin slices. If you don’t like quite strong and spicy taste of leek, and you’d like to make it more gentle, you can blanch it by putting in boiling water for several seconds and then cooling down by dipping in cold water. It will not only make it less spicy but also a little bit more soft.

Peel the eggs and separate egg yolks from egg whites. Dice the cucumbers and egg whites. Grate some cheddar.

Prepare large glass dish or small glasses if you’d like to make salad portions.

Put a layer of each ingredient starting with leek, sprinkle with some salt and pepper, spread a layer of mayonnaise. Then add layer of cucumbers, and diced egg whites, some grated cheddar. Again layer of leek, pinch of salt, pepper and some mayonnaise. Grate the egg yolks on top and some more grated cheddar. Cover with piece of cling film or a plate and put to the fridge for about an hour. And then serve.