Kale-Orange-Walnut Salad

By Kirsten Maxwell April 9, 2023 37 mins read 116 Views

This week, we've thoroughly covered my favourite soups. Now, I want to move my readers' attention to the next course of meal: salads. Salads were not something I enjoyed as a child. It wasn't the salads I was allergic to, it was the dressings. I didn't like the vinegar or mayonnaise-based dressings. After I got married .......well, I learned how to make homemade mayonnaise. My world was turned upside down. The homemade version of this well-known condiment was my favorite. It was so versatile that it could be used in endless ways to make salad dressings.

Once I had a taste of balsamic vinaigrettes for the first time, my world of tart dressings exploded. This sweetness was what I wanted in a salad. These are my two favorite foundational dressings. I wanted to share some of my most beloved salad creations. One of my favorite salads was made from a beautiful bunch of kale. Instead of cooking it all, which is my usual approach to this leafy green I tried a raw kale recipe one night. I had seen it in magazines, so why not try it raw?

Kale is slightly bitter than other greens, so I thought that a little bit of fruit would help to balance the bitterness when it's raw. It worked! This salad is a perfect combination of the earthy flavors of walnuts and walnut oil, as well as the citrus in the orange vinaigrette. It's delicious, and my favorite salad. It is a favorite of mine and I make it often. This one is loved by my husband, who doesn't like nuts or walnuts. I do hope all my readers will try this one on your less-than-enthusiastic salad eaters. They will be changed, I am certain!

This recipe is not recommended until you have reached the Phase 3 fruit level on the Atkins OWL carb ladder. This recipe is fine for Ketogenic diets, although you might want to use lower-carb fruits rather than oranges. It can also be used in Primal and Paleo diets.

These and many other delicious salads can be found in the Low-Carbing Among Friends cookbooks. Jennifer Eloff, an international author, has brought together the best talent in low-carb cooking. They bring you a variety of delicious recipes that you can proudly share with your friends and family. Order your personal set (or individual volumes) today from Amazon or here: http://amongfriends.us/order.php

BASIS SALAD:

1 1/2 oz. Kale leaves, stems removed, and sliced thinly (for me, this was 2 large leaves).

2 oz. 2 oz. raw onion, cut thinly (I only had white onions on hand, but red onions would have been even better).

1/2 oz. Walnuts, broken up coarsely (approximately 7 halves).

2 1/2 inch orange slices, cut in thirds

ORANGE VISITTE:

1 medium Orange (you will use only a portion of it in this recipe).

2 T. walnut oil (important to not substitute for other oils).

2 tsp. balsamic vinegar

2 T. orange juice (fresh squeezed).

Each salt and each coarse black pepper should be mashed.

Optional: Dash garlic powder

DIRECTIONS Slice the orange horizontally across the segments. With a knife, cut off one-half of the orange. Take 2 slices of the orange and slice them into 6 pieces. Set aside. Take 2 tablespoons of the orange juice left over from the cut half and place it in a small bowl. Add the walnut oil, balsamic vinaigr, salt, pepper, and, if necessary, garlic powder to the orange juice. Mix well and place in a bowl.

Take out the tough stems. Wash the leaves and dry them. Julienne will slice the kale thinly and place it in a medium bowl for salad serving (unless you are planning to serve the salads separately). If you don't plan to plate the salads individually, you can use any large bowl that is big enough to hold it. Add the chopped onion, walnuts, and orange pieces. Place the bowl with greens and fruits in your refrigerator until you are ready to serve.

Just before serving, pour the orange vinaigrette on top of the greens. Toss the salad well to coat. Place half of the salad on each of two separate plates if you want to serve it. If desired, garnish with a slice or orange. Although I don't have any tonight a few pomegranate kernels would make this salad even more delicious.

NUTRITIONAL INFORMATION: Each serving contains:

206 cals, 18.4g fat, 9.85g carbs, 3.2g fiber, 6.65g NET CARBS, 2.3g protein, 90 mg sodium

By: Peggy
Title: Kale-Orange-Walnut Salad
Sourced From: buttoni.wordpress.com/2023/04/09/kale-orange-walnut-salad-2/
Published Date: Sun, 09 Apr 2023 16:47:11 +0000

Frequently Asked Questions

What is lazy versus keto?

To understand which one is best for you, it's important to know the difference between lazy and keto. Traditional ketogenic eating (lower in carbs, high in fats, moderately in proteins and low in carbohydrates) can lead to weight loss, mental clarity, energy regulation and better moods. Lazy keto provides a more accessible way to lose weight and limit your carb intake.

Contrastingly, lazy keto apportions less attention to precise macronutrient tracking and instead focuses on a basic lower-carb model involving fewer restrictions on food choices but still reaping the rewards of conventional keto diets: namely weight loss and mental clarity or improved appetite control. It is often used as a starting point for people who are new to keto.

Keto requires hours of research to find recipes that follow dietary guidelines and calculate macro-nutrient amounts when cooking meals. This can be tedious but effective as your carb intake decreases while your fat consumption increases. Lazy keto is an alternative to the strict approach of Keto. This method allows for simpler, more flexible low-carb meals that don't require complicated calculations.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Are I really going to need a Keto Food List or not?

Is it necessary to have a keto food menu? It is an important part of your journey to keto. The key to reaping the benefits of the ketogenic diet is eating high-fat, low carb foods. There are so many foods and recipes that offer different amounts of carbs, it can be hard to choose the right fuel for your goals.

It can be easier to plan meals and get enough variety by knowing what foods are allowed. A keto food guide simplifies the process by giving you information about what you should be eating and some tips on how to prepare it. You can also use it as a reference guide to help you shop at the supermarket or at restaurants.

In addition, having a well-balanced nutritional approach to eating can help maximize weight loss results while maintaining overall wellness. To reach ketosis, you need to eat 12-15% protein and 15-30% fat. The main goal of the meal is to provide optimal nutrition while providing minimal carbs.

It can be very helpful to have a reliable keto food guide that lists healthy options within these parameters. This will help you make the transition to cleaner eating habits, which will lead to better health and more purposeful living. You are one step closer towards achieving your lifestyle goals by taking advantage of this resource.

Is keto right?

When you are trying to find what is best for your life and your journey, you need to be able ask difficult questions and do your research. The keto diet has been around since the beginning and is still popular today. It is believed that it offers many health benefits, not just weight loss.

Ask yourself: What are my health goals. Is it to lose weight, improve my mental clarity, or balance my gut microbiome. If done with care, keto can be a great place for a start.

Keto focuses on reducing carbohydrate intake. The ideal amount is 20 grams per day. This causes our bodies to enter a biochemical condition known as nutritional ketosis. It basically uses fat instead of sugar or glucose as our energy source. While it might be hard to stick to a strict carbohydrate limit at first, it will become easier over time.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. Properly done, keto could be very beneficial. It is worth taking the time to read up on it from trusted sources before making major steps forwards (or backwards).

Statistics

Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

External Links

How To

The Best Foods to Eat On a Ketogenic Lifestyle

A ketogenic diet is only possible if you consume the right foods. Pack in protein, incorporate fats, and moderate carbohydrates while avoiding processed and sugary foods.

It is important to eat lots of whole foods and consume moderate amounts of healthy fats such as avocados, coconut oil and butter. Avoid refined sugar, bread, wheat, and other grains in order to reap the benefits of your new eating style.

For optimal nourishment, it is important to choose organic whenever possible. You also get vital nutrients from concentrated natural sources, such as eggs that are free-range.

Delicious low-carb dishes such as spinach, broccoli, cauliflower, and kale will delight your taste buds and reduce cravings for sugar. It is possible to add probiotic properties to your diet through fermented foods. These have been linked to reduced inflammation and better metabolic health.

Dabbling with recipes using wild meats such as venison, duck, or partridge can add variety to your menu plan while providing lean proteins plus minerals that are not always easy to find in other food sources relatively easily.

It's all about creating a balance between eating fresh produce in its natural form plus adding nutrient-dense ingredients with the power to help you stay satisfied so you don't feel deprived or denied on this lifestyle change.