Chapter Six:
SATISFYING SOUPS & SALADS
When you’re following a low-carb diet, it’s so important to eat plenty of nutrient-dense food, such as vegetables, avocados, meat, and nuts. That’ll help you stave off hunger pangs and overcome sugar cravings—and so will the recipes in this chapter. From crunchy Caesar salad served in homemade cheese “bowls” to creamy green gazpacho and a stick-to-your-ribs chicken minestrone, these soups and salads are great on their own as healthy, work-friendly lunches or as light dinners, but they also work well as starters or side dishes for larger, longer meals.
CREAMY GREEN GAZPACHO
This cold, refreshing soup is high in potassium, and it’s just what you want for a light lunch on a hot summer’s day.
4 SERVINGS
10 MINS
10 MINS
INGREDIENTS
2 large (400 g/14.1 oz) avocados
1 large (300 g/10.6 oz) cucumber
1 large (160 g/5.6 oz) green pepper
1 medium (110 g/3.9 oz) white onion
2 cloves garlic, crushed
1 (15 g/0.5 oz) jalapeño pepper, deseeded
Juice from 1 lime
2 to 4 tablespoons (2 to 4 g/0.07 to 0.1 oz) chopped cilantro, to taste
1/2 cup (120 ml/4 fl oz) extra virgin olive oil
Salt and freshly ground black pepper, to taste
Optional: 1 cup (230 g/8.2 oz) sour cream or full-fat yogurt
NUTRITION FACTS PER SERVING
Total carbs: 16.4 g
Fiber: 8.6 g
Net carbs: 7.8 g
Protein: 3.3 g
Fat: 42.3 g
Energy: 438 kcal
Macronutrient ratio: Calories from carbs (7%), protein (3%), fat (90%)
Halve the avocado and remove the pit. Peel and slice it and place it in a blender. Wash, peel, and slice the cucumber. Wash, halve, and deseed the green bell pepper and then slice it into strips. Add both to the blender with the avocado.
Peel and roughly chop the onion and garlic, wash, halve and deseed the jalapeño, and put everything into the blender. Add the lime juice, cilantro, and olive oil. Save a little of the olive oil and cilantro for garnish. Season with salt and black pepper.
Pulse all the ingredients until smooth. (You can use a hand blender, too, but it will take longer to process.) Transfer to a serving bowl and drizzle some olive oil on top. Add a dollop of sour cream or full-fat yogurt for a touch of creaminess.
◁ SLOVAK SAUERKRAUT SOUP
Based on a delicious soup made in Slovakia and the Czech Republic during the holiday season, this recipe is one of my absolute favorites! It’s low-carb comfort food at its best.
10 SERVINGS
20 MINS
2 HOURS
INGREDIENTS
1.3 pounds (600 g) pork shoulder
1/4 cup (56 g/2 oz) ghee or lard
1/4 teaspoon each ground cloves and nutmeg
1.3 pounds (600 g) sauerkraut
1 1/2 cups (45 g/1.6 oz) wild mushrooms, dried
2 cloves garlic, crushed
2 tablespoons (30 g/1.1 oz) tomato puree, unsweetened
1 teaspoon each whole peppercorns and salt
1 tablespoon (7 g/0.24 oz) caraway seeds
4 bay leaves
2 cups (480 ml/16 fl oz) Bone Broth (here)
1 1/2 quarts (1.5 L/50.7 fl oz) water
1 large (200 g/7.1 oz) Hungarian salami, sliced
1 medium (500 g/17.6 oz) rutabaga
NUTRITION FACTS PER SERVING
Total carbs: 11.8 g
Fiber: 4 g
Net carbs: 7.7 g
Protein: 17.7 g
Fat: 25.5 g
Energy: 345 kcal
Macronutrient ratio: Calories from carbs (9%), protein (21%), fat (70%)
Dice the pork into medium-sized pieces. Heat the ghee in a large pot and then add the pork, ground cloves, and nutmeg. Brown the meat on all sides, stirring frequently.
Add the sauerkraut, dried mushrooms, crushed garlic, tomato puree, peppercorns, caraway seeds, bay leaves, salt, Bone Broth, and water. Cover with a lid and let the mixture simmer for 60 to 75 minutes or until the sauerkraut is tender.
Slice the sausage. Peel and dice the rutabaga into medium pieces and set aside. Once the sauerkraut is tender, add the sausage and rutabaga and cook for another 15 to 20 minutes or until the rutabaga is tender. If using heavy whipping cream, pour it in now and mix well.
When done, remove the soup from the heat and taste. Season it with more salt if needed. Remove the pepercorns and bay leaves before serving. Try with a dollop of sour cream and a side of Ultimate Keto Buns (here).
TIPS
• If you don’t eat pork, you can use beef, such as braising steak, instead; however, beef may require additional cooking time.
• If you think the soup will be too sour for you, place the sauerkraut in a colander and rinse with cold water before adding it to the soup.
• Use a spice bag for easy removal of the peppercorns and bay leaf when the soup is done.
CREAM OF ZUCCHINI SOUP
Creamy and satisfying, this soup is the ultimate winter warmer, and it’s extra-special when it’s served with a dollop of sour cream or some crisp bacon.
6 SERVINGS
15 MINS
30 MINS
INGREDIENTS
2 large (500 g/17.6 oz) zucchini
1 large (200 g/7.1 oz) leek
2 tablespoons (30 g/1.1 oz) ghee or lard
2 cloves garlic, crushed
3 cups (720 ml/0.75 quart) chicken stock (here)
1 cup (240 ml/8 fl oz) heavy whipping cream or coconut milk
3 cups (375 g/13.1 oz) Simple Shredded Chicken (here)
Salt and freshly ground black pepper, to taste
2 tablespoons (8 g/0.3 oz) chopped fresh parsley or chives
Optional: 8 slices crisped bacon or 1 1/2 cup (345 g/12 oz) sour cream on top
NUTRITION FACTS PER SERVING
Total carbs: 8.8 g
Fiber: 1.5 g
Net carbs: 7.3 g
Protein: 16.4 g
Fat: 32.7 g
Energy: 393 kcal
Macronutrient ratio: Calories from carbs (7%), protein (17%), fat (76%)
Wash and dice the zucchini and slice the leek. Soak the sliced leek in a bowl of water: any dirt will settle at the bottom of the bowl. Drain the leek well on a paper towel.
Heat the ghee in a large pot and add the crushed garlic. Cook for one minute and then add the zucchini and leek. Cook for about 5 minutes, stirring continuously.
Add the chicken stock and bring to a boil. Reduce the heat and simmer for about 20 minutes or until the leek and zucchini are tender. Remove from the heat.
Mix with a hand blender or pour into a food processor and pulse until smooth. Return the soup to the heat and add the heavy whipping cream and chicken. Cook for another 5 minutes to heat through. Season with salt and black pepper to taste. Garnish with chopped herbs. Try it with crisped-up bacon or sour cream on top and Ultimate Keto Buns (here) on the side.
CHICKEN MINESTRONE
My low-carb, paleo-friendly take on this traditional Italian soup is an easy way to make use of seasonal produce or frozen vegetables.
8 SERVINGS
20 MINS
50 MINS
INGREDIENTS
1 medium (110 g/3.9 oz) white onion
2 cloves garlic, crushed
2 medium (80 g/2.8 oz) celery stalks
1 small (50 g/1.8 oz) leek
1 medium (200 g/7.1 oz) zucchini
1 1/2 cups (150 g/5.3 oz) green beans
3 cups (210 g/7.4 oz) savoy cabbage, shredded
6 slices (90 g/3.2 oz) thinly-cut pancetta or bacon
2 tablespoons (30 g/1.1 oz) ghee or lard
2 bay leaves
3 cups (360 g/12.7 oz) diced canned tomatoes
2 quarts (2 liters/67.6 fl oz) chicken stock (here)
1 quart (1 liter/33.8 oz) water
4 cups (500 g/17.6 oz) Simple Shredded Chicken (here)
Salt and black pepper, to taste
Fresh basil and oregano to taste
1/2 cup (125 g/4.4 oz) pesto (here)
NUTRITION FACTS PER SERVING
Total carbs: 9.6 g
Fiber: 3.2 g
Net carbs: 6.4 g
Protein: 18.9 g
Fat: 28.3 g
Energy: 371 kca
Macronutrient ratio: Calories from carbs (7%), protein (21%), fat (72%)
First, prepare the vegetables. Peel and slice the onion and crush the garlic. Wash and slice the celery stalks and leek. Wash and dice the zucchini. Wash, trim, and cut the green beans into thirds. Wash and shred or slice the savoy cabbage. Next, dice the pancetta.
Heat a large pot over a medium heat and add the ghee. Cook the onion and garlic just about 2 to 3 minutes before adding the sliced pancetta. Stir continuously until lightly browned.
Add the leek, zucchini, green beans, savoy cabbage, and bay leaf. Cook for about 10 minutes, stirring frequently. Add the tomatoes.
Pour in the chicken stock and bring to a boil. Cover with a lid and simmer for about 30 minutes or until the vegetables are tender. Add more water or stock if the soup is too thick. Season with salt and black pepper. Finally, add the Simply Shredded Chicken, basil, and oregano and remove from the heat.
Pour into bowls and finish each with a tablespoon (15 g/0.5 oz) of homemade pesto (or sprinkle with grated Parmesan cheese instead). Serve with Ultimate Keto Buns (here).
TIPS
• Try topping with a cup (100 g/3.5 oz) of Parmesan cheese instead of the pesto.
• This soup makes 8 servings, so if you’re making it just for yourself, halve the recipe or freeze the remaining soup into manageable portions.
◁ CREAMY CAULIFLOWER & CHORIZO SOUP
Hearty and warming, this sweet-and-spicy soup matches keto-friendly cauliflower with robust, meaty chorizo in a fantastic one-bowl meal.
6 SERVINGS
15 MINS
30 MINS
INGREDIENTS
1 large (1 kg/2.2 lb) cauliflower
2 cloves garlic
1 medium (110 g/3.9 oz) white onion
3 tablespoons (45/1.6 oz) ghee or lard
Salt and freshly ground black pepper to taste
4 cups (about 1 liter/33.8 oz) chicken stock (here) or Bone Broth (here)
1 large (200 g/7.1 oz) Spanish chorizo
Leaves from 1 to 2 sprigs fresh rosemary, chopped
Optional: 1 1/2 cup (336 g/12 oz) crème fraîche or heavy whipping cream
NUTRITION FACTS PER SERVING
Total carbs: 11 g
Fiber: 3.7 g
Net carbs: 7.3 g
Protein: 14.7 g
Fat: 24 g
Energy: 312 kcal
Macronutrient ratio: Calories from carbs (10%), protein (19%), fat (71%)
Wash the cauliflower and cut it into small florets. Peel and slice the garlic and onion. Heat 2 tablespoons (30 g/1.1 oz) of the ghee in a large pot and then sautée the onion and garlic over medium heat for about 10 minutes or until lightly browned, stirring frequently.
Add the cauliflower florets, salt, black pepper, and the chicken stock. Cover and simmer for about 15 minutes.
Meanwhile, finely slice or dice the chorizo and chop the rosemary. Heat the remaining ghee in a separate pan and add the chorizo and rosemary. Cook for about 5 minutes until the chorizo is crispy and set aside.
When the cauliflower is tender, remove the soup from the heat and set aside for 5 minutes. Blend with a hand blender to make the soup smooth and creamy or pour into a food processor and pulse. Ladle into serving bowls. Garnish each with the crisp chorizo and rosemary and drizzle in some of the chorizo juice.
SPICY THAI “NOODLE” SOUP
Use prawn shells to make your own fish stock in this quick and delicious soup infused with Asian flavors.
8 SERVINGS
20 MINS
1 HOUR
INGREDIENTS
1.3 pounds (600 g) prawns, shells on
Bunch fresh cilantro
3 tablespoons (45 g/1.6 oz) ghee or coconut oil
4 cloves garlic, crushed
1 medium (110 g/3.9 oz) white onion, peeled and diced
1 tablespoon (8 g/0.3 oz) ginger or galangal
1 lemongrass stalk, chopped
4 lime leaves or 2 teaspoons freshly grated lime zest
1 to 2 small hot chile peppers
2 quarts (2 liters/67.6 fl oz) chicken stock
1/2 pound (230 g) wild mushrooms, such as oyster
2 medium (400 g/14.1 oz) zucchini
1 small (300 g/10.6 oz) rutabaga
3 tablespoons (45 ml/1.5 fl oz) fish sauce
2 cups (480 ml/16 fl oz) coconut milk
Juice from 1 to 2 limes (about 1/4 cup/60 ml/2 fl oz)
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 8.8 g
Fiber: 1.9 g
Net carbs: 6.8 g
Protein: 15.8 g
Fat: 22.2 g
Energy: 284 kcal
Macronutrient ratio: Calories from carbs (9%), protein (22%), fat (69%)
Peel and devein the prawns: reserve the shells for the fish stock. Meanwhile, store the raw prawns in the fridge. Wash and tear the cilantro leaves off the stalks; you’ll use the stalks for the fish stock and the leaves for the final garnish. Wash, deseed, and finely chop the chile peppers.
Heat the ghee in a large pot over a medium heat and then add the prawn shells. Cook for a few minutes, stirring frequently, until the shells become red. Add the garlic, onion, ginger, lemongrass stalk, chopped cilantro stalks, lime leaves, and chopped chile peppers. Cook for about 5 minutes, continuing to stir frequently.
Pour the chicken stock into the pot and bring to a boil. Cover with a lid and simmer for about 30 minutes. When done, pour the broth through a sieve and discard any solids.
Clean and slice the mushrooms. Wash the zucchini and, using a julienne peeler or a vegetable spiralizer, peel the zucchini into thin “noodles.” Alternatively, you can dice the zucchini into 1-inch pieces. Peel and dice the rutabaga into 1/2- to 1-inch (1.3 to 2.5 cm) pieces.
Return the broth to the heat. Add the mushrooms, zucchini, and rutabaga, followed by the fish sauce, coconut milk, lime juice, salt, and black pepper. Cook over medium heat for 15 to 20 minutes or until the rutabaga is tender. Add the raw prawns and cook for another 2 to 3 minutes. When done, spoon into serving dishes and garnish with the reserved cilantro leaves.
CREAMY KETO COLESLAW
Pair this addictive salad with roasted meats or use it as a filling in low-carb buns.
4 SERVINGS
10 MINS
10 MINS
INGREDIENTS
1/2 head (400 g/14.1 oz) green or white cabbage
1 small (50 g/1.8 oz) carrot
1 small (60 g/2.1 oz) red onion
1/4 cup (55 g/1.9 oz) Mayonnaise (here)
1/4 cup (60 g/2.1 oz) sour cream or more mayonnaise
1 tablespoon (15 ml/0.5 fl oz) lemon juice
1 tablespoon (15 ml/0.5 fl oz) apple cider vinegar
1/2 teaspoon celery seeds
1 teaspoon Dijon (here) or wholegrain mustard
Salt and freshly ground black pepper to taste
Optional: 1 tablespoon (10 g/0.4 oz) erythritol or Swerve or 5 drops liquid stevia
NUTRITION FACTS PER SERVING
Total carbs: 9.3 g
Fiber: 3.2 g
Net carbs: 6.1 g
Protein: 2 g
Fat: 14.8 g
Energy: 167 kcal
Macronutrient ratio: Calories from carbs (15%), protein (5%), fat (80%)
Wash and cut the cabbage in half. Remove the hard stem and, using either a sharp knife or a mandolin, finely slice the cabbage. Place in a bowl. Peel and julienne the carrot and thinly slice the red onion. Add to the bowl with the cabbage.
For the dressing, in a mixing bowl, combine the mayonnaise, sour cream, lemon juice, apple cider vinegar, celery seeds, and whole grain mustard. Season with salt and black pepper to taste. Add the dressing to the bowl with the vegetables and toss well. Serve immediately or store in an airtight container for up to 3 days.
TIP
Go ahead and make your coleslaw in advance and then store it in the fridge for an hour or two: it tastes best if you let the flavors combine for a little while before serving.
◁ VEGETARIAN STUFFED AVOCADO
Some days you just don’t feel like eating meat—and that’s when you’ll reach for this light, bright combination of avocado, sweet celeriac, and lemon.
2 SERVINGS
10 MINS
5 MINS
INGREDIENTS
1 small (120 g/4.2 oz) celeriac
2 large (400 g/14.1 oz) avocados, halved
2 tablespoons (30 ml/1 fl oz) freshly squeezed lemon juice
2 teaspoons freshly grated lemon zest
4 tablespoons (60 g/2.1 oz) Mayonnaise (here)
Salt and freshly ground black pepper to taste
NUTRITION FACTS PER SERVING
Total carbs: 23.8 g
Fiber: 14.9 g
Net carbs: 8.9 g
Protein: 5.6 g
Fat: 54.3 g
Energy: 570 kcal
Macronutrient ratio: Calories from carbs (7%), protein (4%), fat (89%)
Peel the celeriac. Using a grater with the smallest holes, finely grate the celeriac into a bowl. Leaving a 1/4- to 1/2-inch (6 to 13 mm) layer of avocado along the insides of the skins, scoop the middle of the avocado halves out into a bowl with the celeriac. Add the lemon juice, lemon zest, mayonnaise, salt, and black pepper and combine. Fill the avocado halves with the mixture and enjoy!
TIP
Instead of mayo, you can substitute the same amount of cream cheese or healthy oils, such as avocado, macadamia, or extra virgin olive oil.
◁ GRATED GREEN & FETA SALAD
This Greek-style salad makes a super summertime lunch or dinner. And it’s even better when it’s topped with crispy bacon!
4 SERVINGS
5 MINS
5 MINS
INGREDIENTS
1 large (300 g/10.6 oz) cucumber
1 large (300 g/10.6 oz) zucchini
1 large (150 g/5.3 oz) green pepper
2 medium (30 g/1.1 oz) spring onions
2 cups (300 g/10.6 oz) feta cheese, crumbled
Dressing
3 tablespoons (45 ml/1.5 fl oz) extra virgin olive oil
2 tablespoons (30 ml/1 fl oz) freshly squeezed lemon juice
2 tablespoons (12 g/0.4 oz) chopped fresh mint
1/4 teaspoon chile flakes
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 10.2 g
Fiber: 2.3 g
Net carbs: 7.8 g
Protein: 12.6 g
Fat: 26.6 g
Energy: 322 kcal
Macronutrient ratio: Calories from carbs (10%), protein (16%), fat (74%)
Wash and grate the cucumber and zucchini. You can use a julienne peeler or a spiralizer to slice them and create thin “noodles.” Wash, deseed, and thinly slice the green bell pepper. Wash and slice the spring onions. Add the feta cheese.
To make the dressing, mix together all the ingredients. Pour it over the salad and combine well. Let it sit for 5 to 10 minutes before serving. Top with crispy bacon, if you like.
◁ CAESAR SALAD IN A CHEESE BOWL
Use your favorite cheese to make these fun bowls—then pack them with Caesar salad for a luscious low-carb lunch.
2 SERVINGS
20 MINS
30 MINS
INGREDIENTS
Caesar Salad
1 1/2 cups (150 g/5.3 oz) grated Parmesan cheese
4 slices (60 g/2.1 oz) thinly-cut bacon
2 small (200 g/7.1 oz) chicken breasts
1 tablespoon (15 g/0.5 oz) ghee or coconut oil
Salt and freshly ground black pepper, to taste
2 small (200 g/7.1 oz) heads lettuce
1 cup (150 g/5.3 oz) cherry tomatoes
Dressing
3 tablespoons (36 g/1.3 oz) sour cream or Mayonnaise (here)
1 tablespoon (15 ml/0.5 fl oz) extra virgin olive oil
1 clove garlic, crushed
2 tablespoons (30 ml/1 fl oz) freshly squeezed lemon juice
1 teaspoon Dijon Mustard (here)
2 teaspoons oregano, dried
Salt and freshly ground black pepper to taste
NUTRITION FACTS PER SERVING
Total carbs: 10.5 g
Fiber: 2.9 g
Net carbs: 7.6 g
Protein: 53.3 g
Fat: 45.3 g
Energy: 663 kcal
Macronutrient ratio: Calories from carbs (5%), protein (33%), fat (62%)
First, prepare the cheese bowl. Preheat the oven to 400°F (200°C, or gas mark 6) and line a baking sheet with parchment paper cut in half (one half per cheese bowl). Grate the Parmesan cheese and spread on the baking sheet into in the shape of two rough circles. The Parmesan cheese won’t melt as much as other types of cheese with higher fat contents, like cheddar, so the size of the cheese circle will be almost the same after it’s baked. Keep that in mind when arranging the cheese, since you’ll need to be able to create a cheese “bowl” from it.
Bake in the oven for about 5 minutes. Watch it carefully: The cheese crust should be golden in color, not brown. If you bake it for too long, it will taste bitter. When done, remove from the oven and allow to cool for about a minute.
To create the cheese bowl, set a small bowl upside-down and then carefully lift the parchment paper off the tray and flip the cheese over the bowl. Lightly press the edges, if needed, and let cool in that position for at least 5 minutes. You can leave the cheese on the bowl while you prepare the salad filling.
Pan-fry the bacon strips until crisp. When done, tear or slice the bacon into smaller pieces. Brush the chicken breast with ghee and season with salt and black pepper to taste. Cook on a griddle pan or a regular pan on both sides until the top is brown and crispy and the inside is cooked through. When done, let the chicken cool slightly on a cutting board before slicing into strips.
Prepare the dressing by mixing the sour cream or mayo, olive oil, crushed garlic clove, lemon juice, Dijon mustard, and oregano. Season with salt and black pepper and set aside.
Wash and pat dry the lettuce leaves and arrange them in the cheese bowl. Wash and slice the cherry tomatoes. Add the cherry tomatoes, sliced bacon, and chicken strips. Pour the dressing over top. Enjoy while the chicken is still warm.
TIPS
• If you find that making the cheese bowls is too challenging, make small cheese crisps instead and serve alongside the salad. Simply scoop a teaspoon of the grated cheese onto a baking sheet lined with parchment paper and repeat until you use up all the cheese, leaving a small gap between each. Bake for 10 to 15 minutes or until crispy.
• You can try making cheese bowls with other types of cheese such as Cheddar or gouda.
◁ CURRIED CHICKEN STUFFED AVOCADO
There’s practically zero work involved in whipping up this light lunch, as long as you have a batch of Simple Shredded Chicken (here) on hand.
2 SERVINGS
5 MINS
5 MINS
INGREDIENTS
Avocado Boats
2 medium (300 g/10.6 oz) avocados
2 cups (250 g/8.8 oz) Simple Shredded Chicken (here)
2 tablespoons (10 g/0.4 oz) flaked almonds, toasted
Dressing
1/4 cup (58 g/2 oz) sour cream or Mayonnaise (here)
1/4 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/2 teaspoon curry powder
1 clove garlic, crushed
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 15.7 g
Fiber: 2.3 g
Net carbs: 4.8 g
Protein: 28.3 g
Fat: 50.1 g
Energy: 601 kcal
Macronutrient ratio: Calories from carbs (3%), protein (20%), fat (77%)
Make the dressing by mixing together all the ingredients and then set aside.
Halve the avocado and remove the pit. Leaving about 1/2 to 1 inch (1.3 to 2.5 cm) of the avocado flesh in the skin, scoop out the middle of the avocado.
Place the avocado flesh, Simple Shredded Chicken, dressing, and toasted almonds in a bowl and combine well. Leave a few almond slices aside for garnish.
Finally, top each avocado half with the mixture and garnish with the remaining toasted almonds.
TIPS
• This salad is best eaten immediately. If you’re taking it to work, don’t cut the avocado beforehand; this will prevent it from browning. Add the filling to it just before eating.
• Toasting sliced almonds is easy: just dry-fry them in a pan for a minute or two. Make sure you don’t burn them or they’ll taste bitter.
COBB SALAD IN A “TORTILLA” BOWL
Nothing will keep you fuller for longer than this bacon-and-blue-cheese-laden Cobb salad, served in a delicious low-carb tortilla bowl!
2 SERVINGS
15 MINS
20 MINS
INGREDIENTS
Cobb Salad
2 Grain-free Tortilla Bowls (medium-size, about 8 inches/20 cm) (here)
2 large eggs
2 slices (50 g/1.8 oz) ham
2 slices (30 g/1.1 oz) of thinly-cut bacon
1/2 cup (75 g/2.6 oz) cherry tomatoes
1 cup (30 g/1.1 oz) watercress
2 small (200 g/7.1 oz) heads of lettuce
1 medium (150 g/5.3 oz) avocado
1/3 cup (50 g/1.8 oz) blue cheese, crumbled
1 cup (125 g/4.4 oz) Simple Shredded Chicken (here)
Dressing
2 tablespoons (30 ml/1 fl oz) extra virgin olive oil
1 teaspoon each red wine vinegar, Dijon Mustard (here), and Worcestershire sauce
1 tablespoon (15 ml/0.5 fl oz) lemon juice
1 clove garlic, crushed
Salt and freshly ground black pepper, to taste
NUTRITION FACTS PER SERVING
Total carbs: 20.4 g
Fiber: 12.4 g
Net carbs: 8 g
Protein: 37.4 g
Fat: 65.5 g
Energy: 797 kcal
Macronutrient ratio: Calories from carbs (4%), protein (19%), fat (77%)
Prepare the tortilla bowl by following the recipe in Grain-free Tortillas. Hard boil the eggs.
Slice the ham and bacon and crisp them up in a pan. Lightly grease the pan if needed.
Wash and slice the tomatoes. Wash the watercress and lettuce and tear the lettuce into smaller pieces. Dry well in a salad spinner or by patting with a paper towel. Peel the eggs and slice or quarter them with a knife. Peel, deseed, and slice the avocado. Prepare the dressing by mixing all the ingredients and set aside.
Assemble the salad. Start by placing the lettuce, watercress, and sliced tomatoes in a salad bowl. Top with the tortilla bowl. Fill the tortilla bowl with the bacon, ham, avocado, sliced egg, crumbled blue cheese, and Simple Shredded Chicken. Drizzle both the lettuce and the tortilla filling with the prepared dressing and serve immediately; if left for too long, the tortilla will become soggy.
TIPS
• To make this a work-friendly lunch, pack everything apart from the tortilla in an airtight container. Make a regular tortilla or create crispy “nachos” and store in a separate container to serve with the salad.
• For a sweeter dressing, add 1 tablespoon (10 g/0.4 oz) of erythritol or Swerve, or 3 to 5 drops of liquid stevia.