Keto Friendly Kale, Broccoli, and Brussel Sprouts Salad

Kale, Broccoli, and Brussel Sprouts Salad. This is great for potlucks. Keto Friendly, full of vitamins, fibre, and micronutrients.

To say I am not a fan of cooked kale in any form is an understatement. However, I love that packaged Sweet Kale Salad Kit that is sold at Costco and most supermarkets across Canada. The problem with that salad mix is that the enclosed dressing is full of sugar. The dried cranberries in the topping don’t help matters much either. But I have a hankering for this salad. What’s a girl to do? She experiments, of course.

Brussel sprouts may have a few more carbs than some Keto vegetables but they are nutrient rich and a few go a long way as far as flavour goes. This salad will serve at least 8. Bring it to a potluck. No one will know it’s Keto. Hey, maybe your favourite Uncle George will eat his veggies this way, then again, probably not! Baby steps, people, baby steps. We can’t convert the world to the wonders of raw kale at once. One person at a time. This salad is high in fiber, rich in vitamins, and a good source of micronutrients. If you add chia seeds to the dressing, not only will they help thicken the dressing, they will add omega 3 fats!

I strongly suggest you use a food processor or a mandolin for this recipe unless you have amazing knife skills. The key to this salad is to shred the broccoli and Brussel sprouts. I use a food processor as my ER doctor said he didn’t want to stitch me up ‘again’ after my last incident with a mandolin. Don’t ask.

I also suggest that you use fully grown kale. The fully grown kale stands up well with the other vegetables. You can make this salad a day in advance of serving if you don’t use baby kale. It’s great to take to work! Just make sure to remove the woody stem and the centre stalk of each kale leaf. Your fibre intake is more than covered by the broccoli and Brussel sprouts!

I recently discovered VitaFiber, a high fibre sugar substitute that is sold online and in some low-carb grocery outlets. It is not as sweet as sugar but it has no aftertaste in contrast to other sweeteners. It is also very high in fibre. Feel free to replace VitaFiber with your favourite sweetener, of course. If you aren’t following a Keto lifestyle, maple syrup would be awesome in the dressing.

Mix the dressing first, and set it in the fridge so the flavours can blend, especially if you add chia seeds.

I suggest using an immersion blender for the dressing.

Kale, Broccoli and Brussel Sprouts Salad

Dressing Ingredients:
2 Tbsp VitaFiber or sweeten to your liking with your favourite sweetener.
2 Tbsp  grainy Dijon mustard
1/3 cup apple cider vinegar
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 tsp Chia Seeds (Optional)
Place all the above in blender cup, then add:
1/2 cup Extra Virgin Olive Oil

Emulsify until creamy.
This dressing will keep in an airtight bottle in the fridge for a few days.

Salad Ingredients:
3 cups regular kale with the stalk removed as well as the centre tough vein of the leaf removed. Tear the leaves into bite-sized pieces.
3 cups shredded or shaved fresh brussels sprouts, about 18.  It all depends on the size of the sprout.
3 cups shredded or shaved fresh broccoli. Peel the stem and use it! It is delicious in this salad
1.5 cups of thinly sliced red or green cabbage

Pour enough of the dressing to coat but not drown the salad ingredients. Toss, then chill for at least four hours, or overnight.

Nutritional Value – 1 Serving. Approximately 1 cup or 150g
Calories: 205
Fat: 16.10g
Carb (Net) 7.96g
Protein 3.78g

Optional toppings: (Not included in nutritional count)
Pumpkin seeds, sunflower seeds, bacon bits.
Don’t toss in the seeds or bacon bits until moments before serving or else they will become soggy.

For more protein, add sliced hard-boiled eggs.

©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.

Keto Salmon or Tuna Salad With Cheese Crisps

Keto Friendly, Budget Conscious Salmon or Tuna Salad with Cheese Crisps. Very simple to make!

Did I mention I live on a pretty tight budget? Canned fish is the only way I can afford to eat fish. This Salmon or Tuna Salad is yummy and colourful, full of protein, and full of heart-healthy Omega-3 Fats. I try to have two meals a week featuring fish.

The cheese crisps are so simple to make, and they taste like the delicious crispy, cheesy bits on pizza or casseroles that everyone fights over!

The secret to a good tuna or salmon salad is to allow the flavours get to know one another before tossing them on lettuce leafs. Don’t rush the process. I make this a good hour ahead of meal time and assemble it right before serving. I prefer salmon over tuna salad, but you can use either fish in this recipe. As this salad is packed with protein and healthy fat, it should be considered a main meal of the day.

Keto Salmon or Tuna Salad with Cheese Crisps

Drained Wild-caught Tuna Fish or Salmon (212 g)
2 tbsp Mayonnaise (not low fat)
2 tsp full-fat sour cream if needed
1 tsp onion flakes
1/2 tsp Mrs Dash original
salt and pepper to taste
Mix the above and let sit in your fridge for at least 15 minutes to give the flavours a chance to blend.

Serve on a bed of 100g of washed, hand-torn romaine lettuce, with 20g of bell pepper, thinly sliced, Decorate with seven grape tomatoes and serve with Cheese Crisps. This salad is very low carb as long as you go easy on the tomatoes! One substantial serving

Nutritional Value for the Tuna Salad version, without crisps:
Calories: 525
Fat: 28g
Protein 57.2
Net Carb 7.1

Cheese Crisps:
Preheat oven to 350F
Line a baking sheet with either a silicone baking sheet or parchment paper or tin foil (spray foil with a bit of Pam)

Ingredients:
Shredded cheddar cheese or a mixture of cheddar and any hard cheese that can be shredded.

Don’t buy pre-shredded cheese if you are strict Keto. They add stuff to the shredded cheese to keep it from sticking together

Place one tbsp of shredded cheese at a time of the cheese mixture on your baking sheet.
Space well apart as this will spread.

Bake for about 10-15 minutes max, but watch your oven! The crisps should be golden brown all over, and the edges should be dark brown. Remove the sheet from oven. If there is a lot of grease on the crisps, blot it off with a paper towel. Carefully slide the cheese crisps onto a plate and allow them to cool. Store in an airtight container. These have a shelf life for about 3-4 days. They never last that long as they are addictive!

Nutritional Value varies depending on the cheese you use. Weigh the cheese before baking and use that weight as your guide to looking up the nutritional value.

©2016 Katherine Walden

All Amazon links are either the actual supplements, kitchen tools, and foods that I actually use or they are close proximities. While I do receive a small affiliate payment from Amazon for providing you with these links, I will not post links to products that I cannot endorse with a good conscience.