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I love a veggie-packed salad to use as a base for a keto meal or to enjoy on its own for a lighter meal. This low-carb salad is packed full of fresh and roasted veggies, with pockets of crunch from the raw veggies and walnuts, and creaminess from the avocado.
You can eat a big serve (2 servings at once) of this as a light meal, or use one serving as a side to top with some grilled meat or fish.
We're using a simple sugar-free mustard vinaigrette made with heart-healthy olive oil and apple cider vinegar. Apart from adding a delicious zing and flavour to your meals, apple cider vinegar good for digestion, might help lower blood glucose and insulin after meals, and can even slightly decrease an elevated fasting glucose in people with dawn phenomenon (elevated fasting blood glucose first thing in the morning).
Hands-on Overall
Serving size about 2 cups
Nutritional values (per serving, about 2 cups)
Net carbs5.1 grams
Protein4.5 grams
Fat29.5 grams
Calories313 kcal
Calories from carbs 7%, protein 6%, fat 87%
Total carbs11.7 gramsFiber6.6 gramsSugars4 gramsSaturated fat3.9 gramsSodium360 mg(16% RDA)Magnesium60 mg(15% RDA)Potassium698 mg(35% EMR)
Ingredients (makes 4 side servings)
Salad:
- 1 bunch asparagus (120 g/ 4.2 oz)
- 1 medium red bell pepper (120 g/ 4.2 oz)
- 1 small zucchini (118 g/ 4.2 oz)
- 2 tbsp extra virgin olive oil or ghee (30 ml)
- 1/2 tsp sea salt
- 2 cups mixed lettuce leaves (60 g/ 3.2 oz)
- 2 cups fresh spinach (60 g/ 3.2 oz)
- 1/2 cup finely shredded purple cabbage (35 g/ 1.2 oz)
- 2 medium stalks celery, diced (80 g/ 2.8 oz)
- 1 avocado, cubed (200 g/ 7.1 oz)
- 1/2 cup loosely packed parsley leaves
- 1/4 cup walnuts, roughly chopped (29 g/ 1 oz)
Qiuick vinaigrette:
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). To prepare the vegetables to roast, cut the ends off the asparagus, de-seed the capsicum and slice into 1.5 cm/ 0.6" strips. Cut the zucchini in half lengthwise, and then diagonally slice into 1 cm/ 0.4" slices.
- Add the vegetables to a baking tray and drizzle with the olive oil and salt. Stir to combine until the vegetables are coated. Bake 15-18 minutes until the vegetables are cooked through and starting to brown on the edges. Set aside to cool slightly.
- Make the vinaigrette by adding all ingredients to a jar and shaking to combine.
- To assemble the salad, add all ingredients to a big bowl and drizzle over the dressing. Serve immediately.
- Meal prep tip: If preparing in advance, keep the roast veggies, salad and dressing stored separately and combine only before serving to prevent the salad mix from going soggy.
Ingredient nutritional breakdown (per serving, about 2 cups)
| Net carbs | Protein | Fat | Calories |
|---|
| Asparagus, fresh |
| 0.5 g | 0.7 g | 0 g | 6 kcal |
| Peppers, red bell, fresh |
| 1.2 g | 0.3 g | 0.1 g | 9 kcal |
| Zucchini (summer squash, courgette) |
| 0.6 g | 0.4 g | 0.1 g | 5 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Lettuce, mixed leaf salad |
| 0.2 g | 0.2 g | 0 g | 2 kcal |
| Spinach, fresh |
| 0.2 g | 0.4 g | 0.1 g | 3 kcal |
| Cabbage, red, fresh |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Celery stalk, fresh |
| 0.3 g | 0.1 g | 0 g | 3 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.4 g | 80 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Walnuts, nuts |
| 0.5 g | 1.1 g | 4.8 g | 48 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 10.1 g | 90 kcal |
| Apple cider vinegar |
| 0.1 g | 0 g | 0 g | 2 kcal |
| Dijon mustard |
| 0 g | 0.1 g | 0.1 g | 2 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 2 cups |
| 5.1 g | 4.5 g | 29.5 g | 313 kcal |
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