Learn to Make Keto Foods: Salads

The Wuhan coronavirus has taught us how many people are dependent on others to make their meals— they eat restaurant, including fast-food restaurant, meals not once or twice a month but once or twice a day. And for their other meals they have ready-to-eat or heat-and-eat stuff. 

Being this helpless is no way to do Keto * Low-Carb. It’s like being in a prison where you don’t get to eat what you think is healthy but what a prison dietician thinks is healthy, and what the prison budget can handle. If you want to be a free ketonian rather than a carb-diet prisoner, it’s time to learn to make some food on your own.

Low-Carb eating plans have had a place for salad veggies since the days of the Atkins diet, in which you are allowed 2 cups of salad veg plus 1 cup other low-carb veg even on strict Induction. 

You don’t have to get your salads by ordering them from a restaurant or a grocery with a salad bar. You can put together a salad on your own. You need to make a shopping trip to pick up some salad veg every so often. Or, if you do home-sprouting to get sprout salads, you may have to order your sprouting seeds online. I get mine from Amazon though I’m thinking of looking in to smaller companies that sell sprouting seed.

A salad usually consists of two parts: the base, often lettuce, cabbage or sprouts, and the extras, radish or carrot shreds, bell pepper bits, some green onion, and even bits of bacon or cheese shreds. My sprout salads are often from a salad sprout mix such as Broccoli & Friends, and so has broccoli sprouts and radish sprouts mixed in with the alfalfa and red clover sprouts that are the base.

To prepare a salad, first rinse and dry your base. Cut or tear it into bit-sized bits, or if it is sprouts separate the bits from one another if they are grown together into a clump. Put the base in a clean bowl.

Prepare any extras your salad will include. Rinse and dry veggies, and cut up your radish, bell pepper, green onion or red cabbage. If including, chop up your bacon or hardboiled egg, cooked meat, and shred your cheese. Put the extras in with the base and mix. Each person gets about 1 cup worth of salad for two daily meals, so measure your salad serving accordingly. 

Seasoning: You can use salt, seasoned salt, salt-free Spike, kelp powder and other similar things on your salad. You may also use low-carb salad dressings, especially the home-made kind with good oils like EVOO or avocado oil. Be sure and measure out your portions of salad dressings— just because 1 serving of dressing is OK doesn’t mean you can pour on 4 servings.