Spinach Salad with Olive Dressing

By Suzanne Anderson April 9, 2023 39 mins read 82 Views

When I make a batch with my Olive Tapenade I love to use a portion of it as a salad dressing. If there was ever an olive addict, my husband is it. In just such a situation, this salad was born. The tapenade that I made last week on my Almond Arrowroot Crackers was a hit with us and we only had a few spoonfuls left. I had enough fresh spinach left over from my Almond-Arrowroot Crackers to make two salads so I used the tapenade balance and made a delicious spinach salad to accompany our dinner tonight. This delicious salad can be used on all Atkins, Keto and Primal-Paleo diets.

INGREDIENTS:

3 c. fresh spinach leaves

12 slices of cucumber

8 small San Marzano tomatoes or cherry tomatoes, sliced in half

2 T. my Olive Tapenade

3 T. olive oil

3 T. red grape vinegar

Mix each salt and pepper

Sprinkle Parmesan Cheese (optional).

Red onion - optional - a few thin slices

DIRECTIONS Half the spinach should be placed in 2 bowls or plates. Decorate each one with 6 slices of cucumber, 4 tomatoes and 4 tomato slices. If desired, add red onion. Sprinkle with Parmesan, if desired. Serve each salad with half of the dressing.

NUTRITIONAL INFORMATION: Each complete salad has: (doesn't include Parmesan and red onion).

254 cals, 26.3g fat, 4.15g carbs, 2.2g fiber, 2.95g NET CARBS, 1.75g protein, 239 mg sodium

DRESSING ALONE Half recipe contains 239 calories, 26g fat, 1.25 g carbohydrates, 0.5g fiber, and 0.7 g net CARBS. 0.2g protein

By: Peggy
Title: Spinach Salad with Olive Dressing
Sourced From: buttoni.wordpress.com/2023/04/09/spinach-salad-with-olive-dressing/
Published Date: Sun, 09 Apr 2023 19:46:16 +0000

Frequently Asked Questions

What happens during the first week on keto?

Before you start to prepare for the ketogenic diet, it is important to do your research. You'll want to understand what foods are recommended and how many carbs you can have daily. Learning which foods help create the right balance of macronutrients is also important.

Once you have the basic information, it is time to start creating meals that suit your new lifestyle. Consuming whole, unprocessed foods will speed up your body's adaptation to this new way of living. The simple addition of more healthy fats and protein to each meal can help you curb your cravings while improving energy levels.

The next step is to master proper portion control and manage meal timings while following the ketogenic diet. This will enable your body into a state called ketosis, where it starts burning fat instead sugar for energy. This can either be accomplished by tracking macros or consulting a nutritionalist who may be able to offer one-on-1 advice.

It is important that newcomers to keto take their time in the initial week of their transition. This allows their bodies to adjust and allow them to adapt before they start eating full-time. This is a crucial step in the journey. It is vital to get adequate rest and keep hydrated. You should give yourself at least three days to decide if this is the right thing for you. Everyone responds differently so take your time and care of your body.

Can I eat vegetarian keto?

Understanding the basics of vegetarian ketosis is crucial to determine whether you are allowed to eat it. It's not difficult to follow a vegetarian keto lifestyle. This means you will have to eliminate animal products from your diet, and instead eat plant-based foods that are low in carbohydrates and high in fats.

The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. Protein should be reduced, while fat should be increased. Your body should consume fewer carbohydrates to reach a optimal metabolic state known nutritional ketosis. This will result in your body burning fat for energy instead of glucose.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Vitamin B12, which is essential for vegan ketogenic eating, should be supplemented as many people do not have sufficient of it due to poor diets.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.

Can you eat any fruit on keto?

You might be curious if you can eat fruits on a Keto diet. However, it is possible to eat fruit on a keto diet.

Ketosis means limiting carb intake in order to lose fat and keep you in ketosis. However, some fruits can be included in a balanced and healthy keto diet.

Low-carb fruits and vegetables can be incorporated into a keto meal program, but should be consumed in moderation. Individual fruits may have different amounts of carbohydrates. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

You can find sugar in fruits. Your body converts it into glucose to make energy. Overdosing on sugar can cause blood sugar spikes, which can impede your efforts to achieve nutritional ketosis. You need to be mindful of the serving sizes and avoid overindulging in sugary treats.

Fresh fruit is better for your health than processed or sugary snacks. You will get essential vitamins and minerals from fresh fruits, which can be fuelled without having to eat too many sweets or processed snacks, like candy bars or pies.

Consider whether or not fruit is a good choice for you. However, it's important to remember that fresh fruits are healthier than sugary treats.

How long does it take to lose weight with lazy keto?

It can be difficult to estimate how long it will take to lose weight using the lazy keto diet. There are many factors that influence how effective this diet is, so it will not be the same for everyone. It all depends on your lifestyle, goals, and how you adhere to this diet.

A study suggests that you will see a decrease in bodyweight after approximately two weeks. However, factors such as an individual's caloric intake and body composition can cause inconsistencies when achieving fat loss goals; therefore, the best advice is to stay consistent with the plan and track your progress over an extended period.

If you aren't a regular exerciser, don't worry. The majority of people who follow this plan can expect to lose at least some weight within the first few weeks. Regular exercise and sensible eating habits can lead to noticeable results in as little time as seven days.

If you are trying to change your lifestyle, like eating a healthier diet or engaging in exercise, consistency is important. You will be able to reach your goals quicker if your nutrition requirements and metabolism rate are met. With dedication, knowledge, and hard work, significant results from trying programs like lazy keto should appear quickly.

Is it possible to eat a keto diet that is dairy-free?

Absolutely! While dairy products are a staple of a keto diet plan, these tips will allow you to enjoy delicious dairy-free options and still maintain your ketogenic lifestyle. Keto diet plans aim to reduce carb intake and increase healthy fats. To stay within your guidelines, you can choose from many plant-based options.

First, choose the right fats and proteins for your needs. There are many great alternatives to butter, such as avocado oil, coconut oil and nut oil. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

Regarding sweets, creamy coconut milk or plant-based yogurts make amazing substitutions for heavy cream or sour cream -- add sugar or honey for sweeter recipes. Vegan cheeses made with cashews and macadamia nuts can be substituted for dairy cheese by cheese lovers.

When making your dishes standout, don't forget about other seasoning options! You can add flavor to your food with herbs, spices, vinegar, or citrus juices. It doesn't matter if you don't remember the principles of ketogenic eating, but you can recognize delicious ways around food restrictions to keep your keto-friendly diet on track.

How much fat are you allowed to eat?

It is crucial to get enough essential fat acids when following a ketogenic diet. Healthy fats include avocados, salmon, and nuts such as walnuts. You should also make sure you include other fat sources in your diet like butter, olive oil and coconut oil. These fats can provide many health benefits, such as better cognitive function, digestion and a stronger immune response. It would be best to consume between 25-35% of your calories in fat.

Also, it is important to be aware that ketogenic diets can increase your risk of developing heart disease. Saturated and trans fats should be avoided as much as possible, as they can increase your risk for heart disease and other chronic illnesses. Focus instead on healthy fats such as avocados, nuts and fatty fish. It will help ensure that you have the essential nutrients and fatty acids your body needs to stay strong and healthy.

Aside from eating healthy fats, it's important to monitor how much you eat. Too much fat can lead you to weight gain. However, too little fat can cause fatigue and other health problems. Finding a balance that works for you and your lifestyle is key. An app or food journal can be used to keep track of your daily fat intake. This will help to keep you on track, and ensure that your body gets the proper amount of essential oils daily.

A ketogenic diet should not be considered a quick fix for weight reduction. Although this diet may be effective in helping you lose weight for a short time, it does not guarantee that you will eat a balanced diet or get sufficient essential nutrients. Overeating fats or too few carbohydrates can lead, among other things, to nutritional deficiencies and other health problems. If you're considering a ketogenic lifestyle, you should consult your doctor first.

Can you eat keto rice?

Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice, a carbohydrate made from grains, packs a lot of energy per portion. You should limit the amount of rice you eat, whether it's white, brown, or wild. Certain varieties, such as broccoli rice and cauliflower, are low in carbs but still provide vital nutrients like vitamin C and fibre.

Cauliflower is a good choice for anyone trying to avoid eating rice while maintaining ketosis. That said, even with this readily available substitution, there are other helpful tips to know before incorporating it into your meals: use a small amount carefully portioned out (or pre-measured) and put aside for your meal; check the packaging for any added ingredients (such as salt) as these might affect net carbs; bake instead of fry for further calorie reduction; add flavorful toppings with healthy fats such as avocado, and finally ensure enough hydration throughout the day to reduce potential bloating from any additional starches you receive from your meal containing rice.

When done correctly, adding healthy grains such low-carb options like cauliflower rice can boost essential vitamins and minerals. Are you wondering if keto rice is good for you? Choose the right variety of rice, but limit how many you eat with each meal. Avoid adding any additional ingredients that may negate the natural nutritious benefits of this delicious grain.

Statistics

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)
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)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Calculating Your Macros on a Ketogenic Diet

The best approach to keto living will help you achieve and maximize your results. Calculating your macros with a ketogenic diet is both easy and challenging at the same time.

Understanding macro nutrition will help you understand the meaning of Macros in a Keto Diet. This term, explained further, refers to three critical nutrients - carbohydrates, proteins, and fats - that are needed for our bodies to function properly and thrive. Our bodies gain from the functions of each nutrient by monitoring their intake.

Planning and monitoring your progress is key to successful meal prep with macros. By carefully considering your daily meals and snacks as well as special occasions such holiday gatherings and food challenges during travel, it's easy to know that you're making the right decisions when it comes to your health and wellness.

When considering all aspects related to macro tracking, patience is essential! Flexibility can allow for improvement and allows you to adjust if necessary. By understanding macronutrition in a different light, you can really shine!