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If you ever feel like you need a bit of a reset with your diet, these easy bowls are the perfect addition to your daily keto menu!
These easy low-carb bowls are perfect for lunch or dinner. They are made with baked salmon, roasted pumpkin, smashed avocado and kale massaged with lemon and extra virgin olive oil.
They are Whole 30 approved, low FODMAP and nightshade-free and also contain no nuts, seeds, eggs or dairy. If you’re not avoiding any of those food groups, you can add some tomatoes and chilies and transform the smashed avocado into Guacamole. You could also add poached or hard-boiled egg, or even a sprinkle of Dukkah which would be delicious to serve on top!
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Hands-on Overall
Serving size one bowl
Nutritional values (per serving, one bowl)
Net carbs8.6 grams
Protein32.6 grams
Fat44.1 grams
Calories570 kcal
Calories from carbs 6%, protein 23%, fat 71%
Total carbs13.3 gramsFiber4.7 gramsSugars3.3 gramsSaturated fat6.3 gramsSodium954 mg(41% RDA)Magnesium77 mg(19% RDA)Potassium1,380 mg(69% EMR)
Ingredients (makes 2 servings)
Vegetables:
- 1 small avocado (100 g/ 3.5 oz)
- 1 1/2 tsp fresh lemon juice
- Optional: 1/2 tsp chilli flakes, or to taste
- salt and pepper to taste
- 2 large slices pumpkin (160 g/ 5.6 oz)
- 3 tbsp extra virgin olive oil, divided (45 ml)
- 1/2 tsp sea salt, or to taste
- 3 cups curly kale (85 g/ 3 oz)
- 1 tbsp fresh lemon juice (15 ml)
Marinated baked salmon:
- 2 medium salmon fillets, ideally wild (300 g/ 10.6 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- 1 garlic clove, minced
- 1 tbsp dill, chopped
- 1/4 tsp sea salt
- pinch ground pepper
- 1/2 lemon, sliced
- Optional to serve: lemon juice, fresh dill and more olive oil
Instructions
- Preheat the oven to 210 °C/ 410 °F (conventional), or 190 °C/ 375 °F (fan assisted).
- To roast the pumpkin, slice into 1 cm (1/2 inch) slices. Brush with 1 tablespoon of olive oil and sprinkle evenly with salt. Bake for 20 to 25 minutes, or until cooked through and browned on the outside.
- Line a tray with foil or baking paper and brush lightly with olive oil. Place the salmon (ideally wild) on the tray, skin side down, and brush with 1 tablespoon of olive oil.
- Mix the garlic, chopped dill, salt and olive oil together. Spread evenly over the salmon, then top with the lemon slices. Note: this meal is low FODMAP but if you are very sensitive, skip the garlic.
- After the pumpkin has been baking for 10 minutes, add the salmon and bake 12 to 15 minutes or until just cooked through and flaky. Set aside to cool slightly.
- Make the kale by removing the leaves from the stems, and then roughly chopping. Add to a large bowl, drizzle over 2 tablespoons of olive oil, 1 1/2 tsp of the lemon juice and salt, and then use your hands to massage through the kale.
- To make the smashed avocado, remove the avocado flesh and add to a bowl with 1 tbsp lemon juice, salt and pepper. Optionally add a pinch of chile flakes. Use a fork to roughly mash together. Taste, and season with additional salt and pepper if required.
- To assemble the bowls, divide the kale across two bowls. Add the pumpkin to the side, flake in the salmon, and the smashed avocado on top. Optionally, drizzle with olive oil and more lemon juice, and sprinkle with dill.
- Serve immediately or store in the fridge for up to a day. If you're planning to reheat this meal (the salmon and pumpkin), do not assemble until ready to serve.
Ingredient nutritional breakdown (per serving, one bowl)
| Net carbs | Protein | Fat | Calories |
|---|
| Avocado, fresh |
| 0.9 g | 1 g | 7.3 g | 80 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Pumpkin, fresh |
| 4.8 g | 0.8 g | 0.1 g | 21 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 20.3 g | 179 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Kale, curly, fresh |
| 1.5 g | 0.8 g | 0.2 g | 12 kcal |
| Lemon juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Salmon, wild, raw |
| 0 g | 29.8 g | 9.5 g | 213 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Dill, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Lemon juice, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving, one bowl |
| 8.6 g | 32.6 g | 44.1 g | 570 kcal |
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