On ketoration, most of the calories - up to 80% are obtained from fats, and carbohydrates are limited to 20-35 g per day. Sounds alarming. In practice, in summer, when there are plenty of fresh vegetables and herbs, a lot of salads are eaten on the keto diet, they are seasoned with delicious olive oil or mayonnaise. This sauce has a bad reputation, but in vain, Olena Islamkina, a keto specialist, creator of the healthy lifestyle project cilantro.ru, and author of the book “Keto diet. How to live long and think fast.” Homemade mayonnaise is yolk, butter and creative flight.
BREAKFAST
Devil eggs with salmon
Ingredients:
Eggs - 2-3 pcs.
Lightly salted salmon - 50 g
Greens - a bunch of
Paprika
Ground chili
For mayonnaise:
Yolk
A cup of butter
Lemon juice or vinegar - 1 tsp.
Salt, pepper
Mustard (no sugar) - 1 tbsp. l.
Preparation:
Separate the white from the yolk. Add mustard, stir. Add oil with a whisk. Observe how butter and yolks combine, turning into a homogeneous thick mass. Best suited for mayonnaise is MCT oil, a medium chain triglyceride oil. It is tasteless, odorless and gives the texture of “shop mayonnaise”. It is not even necessary to add lemon juice to such mayonnaise, it is wonderful in itself. Avocado oil sounds good in a sauce too. But olive is the brightest in itself, so it can taste bitter. Then add lemon juice or vinegar, salt and pepper to taste, mix. Quite a lot of mayonnaise can be mixed from one yolk. So just add more oil, lemon juice and spices and stir. Wasabi can be used instead of mustard. Add turmeric for vibrant color. Mayonnaise + minced garlic + grated parmesan + tamari sauce = delicious Caesar sauce. Cut the boiled eggs in half, send the yolks to a bowl, mix with mayonnaise and pepper, and then put the filling back.
DINNER
Lamb salad with harissa
Ingredients:
Meat:
Shoulder of lamb
Spices (salt, black pepper and chili, dried tarragon, dried garlic)
Olive oil
Salad:
A bunch of kale A head of
iceberg - 1/2
Small cucumbers - 2 pcs.
Medium radishes - 4 pcs.
Red onion - 1/2
Feta - 4 tbsp. l.
For dressing:
Pack of Greek yogurt or
Harissa sour cream - 1 teaspoon or more.
Preparation:
Harissa is a hot pepper paste. There are about a million homemade options for its preparation, but the basic recipe includes dried chili peppers (of different types), chopped with a blender, garlic, cumin, cumin, salt and olive oil. The paste can be stored in the refrigerator and used for a long time. Marinate the spatula in spices and oil, let it sit for a couple of hours, then bake in a sleeve in the oven. At the end, you can open the bag so that the meat has a golden brown crust. Cut the onion into thin half rings, you can pickle it. Roughly chop the lettuce into two deep portion containers. Cut the cucumber and radish into thin rings or half rings. In a separate container, mix the harissa and yogurt or sour cream - it is fatter. Then add the dressing to the salad. At the last moment, toss the feta and stir slightly - so that it does not turn into mush. Top with onion and lamb.
