Simple Salad with Soft Boiled Eggs! Sometimes, you just need something light, fresh and packed with protein. This simple salad is absolutely delicious!
Recently, I asked you all for recipe ideas and I received an overwhelming response for low carb, vegetarian, KETO and healthy Asian food dishes. I love that we are all focused on eating healthier these days. We are moving into summer so light, fresh, quick and easy for recipes and meals will be my main focal point.
Simple Salad with Soft Boiled Eggs
This salad for me, covers two things: it’s low carb and it has eggs, protein. Since I started doing more weight training, I have been trying to eat more protein in the form of eggs, beef, salmon, etc. It’s quick and easy and the eggs (only 6 minutes) take most of the time. Since the eggs are soft boiled, you get the really fantastic runny yolk, which kind of creates the “dressing” for me . . but you can certainly dress this salad with balsamic vinegar and olive oil. Hope you enjoy!
The Keto Diet
Honestly, I hadn’t read much on the ketogenic diet and when I saw that many of you were asking for keto recipes, I immediately went over to Amazon and ordered some books. A friend of mine also recommended that I watch The Magic Pill on Netflix.
“Can a high-fat, low-carb diet prevent and even cure illnesses like cancer, diabetes, heart disease, and autism? “The Magic Pill”— an Australian documentary now streaming on Netflix — thinks so. The film, from celebrity chef Pete Evans, suggests that the modern diet is to blame for the majority of chronic diseases, an idea that has critics slamming the film for peddling “harmful” ideas.
“The Magic Pill” follows people in America and Australia suffering from different ailments to explore what effect, if any, the ketogenic diet has on their symptoms. The ketogenic, or keto diet, is a high-fat, low-carb diet that encourages your body to use fat for fuel instead of carbs.”
If you are interested in the ketogenic diet, it’s definitely worth watching. . it’s definitely getting a lot of press, good and bad. . but again, definitely worth watching in my opinion.
More on the Keto Diet
- The ketogenic diet is a high-fat, low-carb eating plan that causes your body to burn fat, and not glucose, for energy.
- The diet is made up of mostly fats (75 percent of your daily calories), some protein (20 percent) and a small amount of carbs (5 percent)
- Benefits of the diet include weight loss, reduced inflammation, and increased energy.
- The first two weeks of the diet can be tough, and some people experience the keto flu. Typical symptoms are insomnia, brain fog, irritability, nausea, stomach pains, sore throat, chills, and muscle aches.
What You Can Eat:
Vegetables: If it’s green and leafy, it’s probably keto-friendly. Stick to vegetables that grow above the ground, such as broccoli, asparagus, cucumbers and zucchini. Root vegetables like sweet potatoes, carrots, and parsnips tend to be higher in starch, so eat those in moderation.
Keep it Bulletproof: Lightly cook cruciferous and leafy greens like spinach and kale to reduce their oxalate content. Oxalates can prevent your body from absorbing minerals such as calcium. Limit nightshades– they can cause inflammation in sensitive people.
Protein: Keep in mind that keto is high-fat, and not high-protein, so you don’t need to eat very much meat. Too much protein turns into glucose in the body, making it harder to stay in ketosis. Stick to fatty cuts of grass-fed, pasture-raised, or wild meat, and wild-caught fish. Red meats, offal/organ meats, pork, eggs (preferably pastured), fish, shellfish, and whey protein concentrate.
Keep it Bulletproof: Avoid nut butters and soy. Limit poultry like chicken and turkey.
Dairy: Stick with organic and grass-fed dairy — it’s full of anti-inflammatory fats like omega-3s and conjugated linoleic acid. All full-fat butter, ghee, cheese, yoghurt, sour cream, and heavy cream are on the menu.
Keep it Bulletproof: Skip the cheese and opt for raw, full-fat, unpasteurized dairy where you can.
Oils and fats: Most calories on the keto diet come from fats, so load up. Choose saturated and monounsaturated fats like butter, lard, and ghee, along with coconut oil, fish oil, and medium-chain triglyceride (MCT) oil. Your daily fat count also comes from egg yolks and fatty meats and seafood.
Keep it Bulletproof: Opt for grass-fed butter and ghee, and avoid canola, cottonseed, corn, flaxseed, peanut, safflower, soy, and sunflower oils.
Fruits: The sugar content in most fruit can take you out of ketosis. Fruit is high in a type of sugar called fructose, which the liver converts into either glucose or triglycerides (a type of fat in the blood). Fresh berries, avocado, and coconut are the exceptions. Lemons and limes can be used sparingly to flavor water.
Keep it Bulletproof: Buy organic fruit where possible.
Nuts, seeds and legumes: Eat these in moderation. While high in fat, most nuts are also high in protein and carbs. Snack on lower carb nuts like pecans, macadamia nuts, and brazil nuts, along with chia, coconut, flax seed, hemp, pumpkin seeds, sesame, and black soybeans.
Keep it Bulletproof: Nuts are the one area where keto and Bulletproof diverge. All nuts and legumes — except for coconut — are labeled as suspect on the Bulletproof Diet. Nuts carry mold toxins and spoil easily once shelled. If you want nuts, buy them raw and keep them refrigerated or frozen.
Beverages: It’s common to become dehydrated on the keto diet. Your insulin levels drop when you restrict carbs, and low insulin makes it harder for your body to retain sodium and water. Drink plenty of plain water, and sip on bone broth to replenish electrolytes, especially during the first couple of weeks when your body is adjusting to the new diet.
Tea and coffee — including Bulletproof Coffee — are ketogenic. The fat and oil in Bulletproof Coffee increase your energy and keep you full for longer.
Keep it Bulletproof: Avoid nut milks, which are often high in mold toxins (the exception is full-fat coconut milk).
Now, I am not advocating this diet. I am simply putting information out here for you to read. . and more importantly, this salad isn’t necessarily keto. . if we drizzled on some coconut oil and had some fatty cuts of grass-fed, pasture-raised, or wild-caught fish with this, I think it would be considered more keto-friendly.
I’m not sure why this post turned into a keto post . . maybe because I just watched The Magic Pill last night . . If you’re doing keto or interested in learning more, please let me know in a comment down below. Thanks guys!
Simple Salad with Soft Boiled Eggs
For the eggs:
For the salad:
- mixed greens
- strawberries or an assortment of mixed berries
- everything bagel seasoning
- olive oil
- balsamic vinegar if desired
For the eggs:
- Bring water to a boil in a medium saucepan. Slowly add in the eggs into the gentle to medium boiling water, leave for 6 minutes and then immediately remove the eggs and into an ice bath. Wait a few minutes.
- To peel: After the eggs have been in the ice bath for a few minutes, lightly tap them on your countertop or a hard surface and peel gently under cold running water.
For the salad:
- Lay the eggs on a bed of greens, arrange berries on the side and sprinkle on desired seasoning. Feel free to use your fave salad dressing or simply EVOO and balsamic vinegar as well if desired. Enjoy!
All of the information on the keto diet is from here.