Kale Salad (with Salmon)Recipe
I was first introduced to Kale salad during a 7 month stint on the raw food diet. Yes, you read that correctly! This meat eating Ketogenic Woman was on the raw food diet. It’s kind of a long story and actually, being on that diet uncovered an underlying health issue that was probably a good thing to know. Notice that I did not say it ‘caused’ the issue, so don’t send me any hate mail if you happen to be a raw foodist reading this blog. Which is unlikely I guess!
However, being on that diet did introduce me to some crazy good foods that I still make a part of my regular eating program today. After all, the Keto Diet is not just about meat protein. It is about real foods, a lot of good appetite suppressing fats and power veggies!
Kale Salad is now a staple in this house and it is a powerhouse addition to a ketogenic diet plan. I serve it to skeptical company who become converts to this salad and get requests to make it all the time. So here is my basic recipe. I will sometimes add cherry tomatoes or some other veggie or I will mix up the seeds and nuts a bit (as in the photo above) but more often than not, this recipe is exactly what I make.
For ease of getting the macronutrients to you Keto followers, I broke this down into a single serving salad.
Kale Salad (for one)
- 3 large Kale leaves (should work out to a heaping cup when torn into pieces)
- Sea salt
- ¼ of a large avocado, cubed
- Juice of ½ small lemon (about 1 tbsp juice)
- 1/2 tbsp olive oil
- 1 tbsp pine nuts
Tear kale into bit size pieces discarding the center stem. In a salad bowl sprinkle the torn kale with sea salt. Massage the salt and kale together until the kale starts to ‘sweat’. (The kale will be visibly darker and feel softer).
Toss with avocado, lemon and olive oil. Sprinkle with pine nuts. Note: In my opinion, the Pine Nuts really make this salad! I keep mine in the freezer.
As pictured below and in my LCHF post, I served this salad with a 3 oz salmon fillet which I patted down with a ¼ c chopped parsley and then pan fried. The parsley formed a nice crust.
Breakdown with salmon: Cal 582, Carbs 12, Fat 50, Protein 25, Fibre 6
Salad alone: Cal 328, Carbs 11, Fat 30, Protein 5, Fibre 6
I hope that you give Kale Salad a try!