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Nicoise Salad

Posted by cemmerich in acid reflux, dairy free, desserts, frozen dinner, gluten free, high fat/moderate protein, ice cream, nut free, Paleo, PURE PROTEIN/FAT DAY, salad, Weight Loss 16 Oct 2013

Testimony of the Day

“AAAH Maria! So after a week of pure protein and fat (which was MUCH easier than I’d imagined) I lost almost 12 lbs, and I have not taken my acid reflux meds in 3 days ! You are a miracle worker. I have been on those (and a host of other meds) for 8+ years !” Nicole

Nicole purchased the Accelerated 30 day meal plans along with a HAQ health assessment. To get started on your journey to health and healing, click HERE. A year from now you will thank yourself!

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MCT OILS

My parents are coming to visit today and I will be serving a Keto-Adapted nicoise salad. I use MCT oil for the dressing.

One question I get all the time from clients is, “How much protein is too much?” Well everyone has a different tolerance, just like with carbohydrates. I work with lots of extreme diabetics who can eat more than 60g protein a day (about 20g at each meal). In order to become keto-adapted, you need to turn up the healthy fat intake to push yourself over the adaptation divide as quickly as possible.  If you don’t like fatty cuts of meat, you can add medium-chain triglycerides (MCT) to your diet.

Medium-Chained-Triglycerides (MCT) are different than Long-chained-triglycerides. MCT are absorbed more like carbohydrates and are used and burned quickly by the body and not stored in the fat cells and any extra are converted into ketones.  This is why I am very specific even about the salad dressings my clients use. It is always best to make your own dressing (not to mention how easy it is too), but more so because I have them make it out of MCT oil rather than olive oil (or other vegetable oils) which are a long chained triglyceride and will not turn into ketones for fat burning.

MCTs passively diffuse from the GI tract to the portal system (longer fatty acids are absorbed into the lymphatic system) without requirement for modification like long-chain fatty acids or very-long-chain fatty acids. In addition, MCTs do not require bile salts for digestion. Patients that have malnutrition or mal-absorption syndromes are treated with MCTs because they do not require energy for absorption, utilization, or storage.

MCT will speed up the ketone production process.  In rare occasions, MCT oils have caused nausea in some of my clients if they take too much of it, so start out slowly.

MCT oils

1. Organic butter: Fresh butter is one of the best sources of fat and medium chain triglycerides, according to nutritional experts and authors of “Nourishing Traditions,” Sally Fallon and Mary G. Enig, PhD. Butter contains about 12 to 15 percent short and medium chain fatty acids, according to the authors. This is the type of fat that can be used quickly by the human body for energy. Fresh butter, according to “Nourishing Traditions,” has both antifungal and antitumor properties

2. Coconut oil

3. MCT Oil (Can be used in my Super Salad Dressing recipe in The Art of Healthy Eating Savory)

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This probably looks like I slaved in the kitchen all day preparing this, but nope, we were riding bikes and exploring with my parents all day. Let me tell you my tricks:

1. Smoked Ribs: These ribs are amazing! The beautiful color comes from the smoking process; there is NO sauce or marinade on them at all. Craig just seasons the ribs a little then smokes them in a smoker (click HERE to find the one we love on sale!) He often smokes 6 or more racks of ribs at a time and then we wrap them in tinfoil very well and freeze them until the day we want to eat them. All I had to do is put the frozen ribs in a delay timer at 250 degrees for 2 to 3 hours (depending on how much you want them to fall apart) and I set my delay timer to finish when I wanted to serve dinner. TADA! easy!

2. Tomato salad: I sliced up ripe tomatoes and drizzled with a homemade pesto sauce; which I made the night before.

3. I boiled extra green beans when I made the Nicoise Salad so I could serve them as a side. I just added organic butter and salt once I finished boiling them.

4. Nicoise Salad: I made the night before and stored in the fridge.

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So after our adventures in Minneapolis, all I had to do was take the salad out of the fridge, ribs out of the oven, slice the tomatoes, boil the beans for 5 minutes and tada! All done!

If you choose canned tuna, please use a brand like Vital Choice which uses tuna that is lowest in mercury and is in BPA free cans.

Keto-Adapted Nicoise Salad
 
Prep time
Cook time
Total time
 
Salad Niçoise (pronounced nee-suaz) is a French composed salad that comes from from Nice, on the Mediterranean Sea. Niçoise salads are topped with raw vegetables and served with anchovies. Nicoise salads that are served in America are typically served on a bed of lettuce and include cooked green beans and potatoes, but we are going to use avocado for a keto-adapted diet (for potassium). Niçoise salads there are usually made with canned tuna, but you could sub in freshly grilled tuna.
Author:
Recipe type: salad
Cuisine: French
Serves: 6
Ingredients
  • DRESSING
  • ½ cup lemon juice
  • 3/4 cup SkinnyFAT MCT Oil
  • 1 medium shallot, minced
  • 1 TBS minced fresh thyme leaves
  • 2 TBS minced fresh basil leaves
  • 2 tsp minced fresh oregano leaves
  • 1 tsp Dijon mustard
  • ½ tsp Celtic sea salt
  • ¼ tsp freshly ground black pepper
  • SALAD
  • 2-3 cans of tuna (OR 2 seared tuna steaks, 8 oz each)
  • 6 hard boiled eggs, peeled and quartered
  • 1 avocado, peeled and sliced into chunks
  • 2 heads red leaf lettuce, washed and torn into bite-sized pieces
  • 3 small tomatoes, sliced
  • 8 oz green beans, stem ends trimmed and each bean halved crosswise
  • ¼ cup olives
  • 2 TBS capers, rinsed
  • OPTIONAL: 1 can or more of anchovies
Instructions
  1. If using tuna steaks, marinate in MCT oil for an hour. Heat a grill or large skillet on medium high heat. Cook the steaks 1 to 3 minutes on each side until seared or to desired doneness.
  2. To make the dressing, whisk lemon juice, oil, shallot, thyme, basil, oregano, and mustard in medium bowl; season to taste with salt and pepper and set aside.
  3. Toss lettuce with ¼ cup vinaigrette in large bowl until coated. Arrange lettuce on a serving platter. Coat the tuna with vinaigrette. Mound tuna in center of lettuce.
  4. Bring a pot of water to boil; add a tablespoon salt and green beans.
  5. Cook until tender but crisp, 3 to 5 minutes. Drain beans, and rinse with very cold water.
  6. Dry beans well and toss with 3 tablespoons vinaigrette; salt and pepper to taste; arrange in a mound at edge of lettuce bed.
  7. Place the hard boiled eggs, olives, and anchovies (if using) in mounds on the lettuce bed. Drizzle eggs with remaining 2 tablespoons dressing, sprinkle entire salad with capers (if using), and serve immediately.
Notes
NUTRITIONAL COMPARISON (per serving)
Traditional Nicoise = 520 calories, 38g fat, 24.5g protein, 25.2g carbs, 4.8g fiber
Healthified Niciose = 499 calories, 42g fat, 23.5g protein, 9g carbs, 4.8g fiber (76% fat, 18% protein, 7% carbs)

Do you think my parents would mind if I served dessert first?

You can find my ice cream recipe and caramel sauce in my cookbook, The Art of Healthy Eating COMBINED COOKBOOK.

Click HERE to find.

Thank you all for your support with purchasing my books! It helps my family more than I can ever express!

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  • Jamie September 16, 2013 at 1:33 pm / Reply

    Maria,
    Thank you for this timely post. I have recently learned that a ketogenic diet might be helpful for my exercise induced migraines. I have been trying to figure out how to get more coconut oil into my diet. I already cook with it, but have now started taking more of it. I am trying to get at least 4 Tbsp. of coconut oil per day but have only really been succeeding in getting about 2 Tbsp. I have noticed some nausea about 20-30 min after taking it. I had no idea that macadamia nut oil is so high in MCT as well. I will be purchasing some today (you should have an amazon link here so you get credit) I have been using olive oil for my dressings, now I will switch to macadamia oil. Thank you for the great content you have on your site. I look forward to every new post!
    (And as a total side note, I love seeing pictures of your boys. They are so cute! My husband and I have an adopted son as well. Adoption is such a blessing.)

    • cemmerich September 16, 2013 at 3:56 pm / Reply

      Thank you! I added the link to the macadamia oil. :)

  • Jamie September 16, 2013 at 1:35 pm / Reply

    Additional question, what about avocado oil?

    • cemmerich September 16, 2013 at 3:57 pm / Reply

      It’s a great oil for recipes like this. You can get it here. :)
      http://astore.amazon.com/marisnutran05-20?node=9&page=3

      • France September 17, 2013 at 12:53 am / Reply

        I’m so glad to read this. I have made your Super Salad Dressing with avocado oil as I bought a bottle of “lime infused avocado oil” by mistake! and it’s pretty nice in the salad dressing.
        To think I used to buy a big jug of canola oil thinking I was being healthy!!! I don’t even use canola oil in soap making!!! :D
        I think it’s time I go back on one week of pure fat/protein with Summer approaching. My weight loss has completely stalled during our Winter!
        This salad looks fantastic! I’ve planted a few things this weekend, hope they grow, and might even have convinced DH to have a little garden in our backyard, saw some cheap raised beds (and also some great ideas on how to make them with old bed frames or even old boats/canoes! Sadly, no old row boats in our backyard yet! LOL!)

        • cemmerich September 17, 2013 at 1:52 pm / Reply

          Sounds great France. I wish we were just going into summer! :)

  • kelly September 16, 2013 at 3:02 pm / Reply

    Maria, what are your thoughts on using Now brand MCT oil? Is it as beneficial as the macadamia nut oil? I have read that its better than coconut oil, but you can’t cook with it. Also, how long is mac nut oil good for, and should it be stored in the fridge? Love your blog and recipies! People at the gym are amazed at how my body has leaned out, I was even asked to do a photo shoot for a fitness mag. I tell everyone its all about the diet. You should see their faces when i tell them how much fat I eat! I have always been thin, but since following you, i am ripped. Your advise is not only beneficial for those who need to lose weight, but for everyone who places an emphasis on health. I make your recipies everyday and tell people at the gym, as well as anyone who will listen, to follow your blog, buy the books

    • cemmerich September 16, 2013 at 4:00 pm / Reply

      Awe, thank you! I would love to see a before and after photo if you have it! :) craigmaira at gmail.com

      The NOW product is a good option. Macadamia oil is low in PUFA’s so it is pretty shelf stable. :)

  • Joy September 16, 2013 at 8:45 pm / Reply

    Maria, you said “MCTs do not require bile salts for digestion” — does that mean that these would be helpful for someone without a gallbladder? My husband has a terrible time if he eats too much fat, which makes eating this way very difficult. Thanks.

    • cemmerich September 16, 2013 at 10:16 pm / Reply

      Yes, it will. :)

  • Rachel September 17, 2013 at 12:44 pm / Reply

    You mention in this post that you have patients eat6 60g of protein a day. Is that your maximum reccommendation, as I’ve been eating between 90 to 125g of protein a day is that too much? I have never eaten many grains or carbs as i am gluten intolerant, but i have recently been on a carb detox and try to only eat carbs in the form of veg, squash and the odd berrys or banana? Now i’m worried i am doing harm to my body, what do think? Should i cut down?
    Rachel

    • cemmerich September 17, 2013 at 1:56 pm / Reply

      I would try to stay in the 50-90 gram range (depending on your height, it is about 0.7 times your lean body mass max). I would ditch the banana and fruit and add more healthy fats (shoot for 70-80% of calories). :)

      • France September 17, 2013 at 11:11 pm / Reply

        so I take my weight in pounds, multiply by 0.7 and that’s the number of grams of protein per day I should aim for? Then I make sure that that is 15% of my total calories and then adjust to meet: 80% fat, 15% protein, 5% carb.
        I just did that on My Fitness Pal and it gives me a whole lot more calories than I thought I needed (well, according to MFP) almost 900 more. That could explain a few things. I’m going to give that a go for a bit (also I had 70% fat in there, 20 protein and 10 carbs! That might help a lot) thanks Maria!!!

        • cemmerich September 18, 2013 at 12:06 am / Reply

          It is 0.7 times your lean body mass (muscle, bones and organs). So for me that is about 100 pounds so that makes 70g protein. :)

          • France September 18, 2013 at 4:48 am /

            Oh yes, sorry, that is how I calculated it… lean body mass from kg to pounds then times .7! Cool! Thanks! I’m about 90g of protein, and I was eating about 45-50 (keeping the fats and carbs in the 70/20/10 proportions too…. glad I got that fixed!)

          • Joy September 18, 2013 at 3:50 pm /

            How do you figure out your lean body mass if you are overweight?

          • cemmerich September 18, 2013 at 4:25 pm /

            There are machines and tests that give you your body fat percentage and you can use that to subtract you body fat. ;)

          • cemmerich September 18, 2013 at 4:14 pm /

            Maybe try adding more fats to get closer to 80/15/5. I find that helps kick start peoples metabolism. ;)

          • France September 18, 2013 at 11:27 pm /

            I can’t seem to be able to reply below the last post. Thanks for the tip, I will try 80/15/5! I really think I wasn’t eating enough fat, didn’t mean to!
            I’m lucky to have a scale (withings) that gives you approximate lean body mass and fat mass too…. I don’t know how accurate it is, my LBM is still quite heavy, but I do have big dense bones! I do! :D

          • Joy September 20, 2013 at 11:43 pm /

            If you are overweight, do you base your carbs/protein/fat on your current weight? I got my body fat measured today and it is 40%. My current weight is 221, so my lean body mass is 132.2 pounds. Multiplied by .7 I get 92 g protein needed. Am I doing that right? Thanks! :)

          • cemmerich September 21, 2013 at 2:10 am /

            Yes, I wouldn’t go over that much protein per day. Some people with metabolic syndrome (and type 2 diabetes) have to stay closer to 0.5 times their lean mass. :)

          • Joy September 21, 2013 at 3:43 am /

            Okay, if I’m doing this right then … 90 g protein max (might need to stay around 60g) = 360 calories = 15% … so 5% carbs would be 120 calories = 30 g carbs … and 80% fat would be 1920 calories or 213 g fat? Do I need to worry about the amount of fat I’m eating, or do I just keep the protein and carbs down and use plenty of fat for cooking/eating? That seems like a LOT of fat to try to eat every day. If I’m overweight won’t my body start using some of my fat stores once I’m in ketosis?

          • cemmerich September 21, 2013 at 1:51 pm /

            The percentages aren’t necessarily absolute. Fat can range from 70-80%. I would eat 60-90 grams protein, 30g or less carbs and then whatever fat to fill you up or get your calories to about 1200 (trying to lose a lot of weight) to 1400 (less aggressive loss, it all depends on your metabolism and goals) or 1800 or so is maintaining. Does that make sense? If you are less than 70% fat, lower protein and carbs to get there. :)

  • Wenchypoo September 17, 2013 at 2:10 pm / Reply

    I love a person who isn’t afraid to tell people to ditch the fruit!! I always hear the argument of antioxidants as a defense, but then I reply with the ORAC chart: http://oracvalues.com/sort/orac-value

    Then I tell them to notice how SPICES (even cocoa powder) contain waaaayyy more antioxidants than fruit ever did. I say DUMP THE FRUIT, AND PICK UP THE SPICES!! All it takes is 1 t. of spice to outdo 1 whole piece of fruit–and organic spices are shelf-stable for at least a year. Grow your own for the cheapest source.

    Bonus: the green spices also contain Omega-3.

    • cemmerich September 17, 2013 at 6:04 pm / Reply

      Yes!!! Thanks for the link! :)

  • Rachel September 17, 2013 at 2:40 pm / Reply

    Ok … i find that really hard, because i am having eggs etc for Breakfast, salad with meat or fish at lunch and then meat and veg at tea…How can i reduce protein and add fats to these meals? Plus i dont really eat bananas unless i have 1/4 banana in a protein pancake mix etc. Advice on meeting my requirements and loosing weight and speeding up my metabolism would be great. I am stuck in a rut, of staying below 1300 cals as i had an eating disorder and got obsessed with cal counting, so now i am trying to change up my eating habits but am just confused and stressed about where to go with my diet, without gaining more weight :(
    Thanks Rachel

  • Margarita September 17, 2013 at 2:53 pm / Reply

    I know that I am probably asking way to many questions, this is about your Astore, I went through the link and added a few things to my basket, but then I needed some other items that you did not have, do you still get credit for those that were in your store or do I need to check out separately?

    • cemmerich September 17, 2013 at 6:02 pm / Reply

      Yes, just checkout (it then puts your items in a regular amazon cart) and add the other things you need. I the. get a small cut for those items. Thank you! :)

  • Kim September 17, 2013 at 5:25 pm / Reply

    What is the recommended protein/fat/carb ratio – in %?

    • cemmerich September 17, 2013 at 6:02 pm / Reply

      80% fat, 15% protein, 5% carb. :)

  • Paula September 18, 2013 at 12:17 pm / Reply

    Just a quick note, the only high concentration MCT oil is coconut with over 60%. MCT stands for medium chain triglyceride. Macadamia is a great oil since it’s 80% monounsaturated with a low and good PUFA profile but it cannot contain much MCT since it’s only 2.2% saturated and I’m not sure how much of that might be medium. Butter can contain up to 15% MCT. However, it is so good for other reasons (like raising HDL, vitamin content, and let’s face it – taste). Ghee should also be similar, and palm oil also contains 15% MCTs.

  • Rachel September 18, 2013 at 12:20 pm / Reply

    HOW!! I am all up for trying this and getting results but I really cannot see how i can add that much fat into my diet :o lol ?

    • cemmerich September 18, 2013 at 4:23 pm / Reply

      My meal plans make it really easy. ;)

      • Rachel September 18, 2013 at 9:02 pm / Reply

        I would love a meal plan :D how much would it be to get meal plans and advice on nutritional requirements etc?

  • Janet September 19, 2013 at 1:58 am / Reply

    I am so excited. My husband and I have been wheat free for almost a year now (oct 22, 2012). However, I have only lost about 20 lbs. My husband much more, of course. I have started to run this spring and even did a Warrior Dash. But, I am not progressing much. So, I just ordered your metabolism book and your nutritious and delicious cookbook. I am praying that your books will help me find the answer to why I can’t lose any more weight, even with running. I am about to be 55 years old and I believe that my age has something to do with it. Hoping to find the answer soon!

    • cemmerich September 19, 2013 at 1:19 pm / Reply

      Thank you! :)

  • Claudette Melanson September 19, 2013 at 4:21 pm / Reply

    Hi, this is for Janet above…oh my goodness you are mirroring my situation!! I lost 18 lbs on HCG (that was about 30 days) and then started the Maria way of eating when I hit what they call P3 (3 weeks of no sugar or starch). I found her site and just continued eating that way. My hubby and I go to the gym since May 3-5 days a week and I do yoga for the warrior at home on Sat in addition. I’ve been eating the Maria way for 2 months past the diet…lost zero more weight! Feel way better but I’m frustrated. My hubby is at 32 lbs down and still losing. We just got done paying off our big vacation for Oct but when we get back I am going to do the health assessment to find out what the heck is going on too. I’m 44 btw, 5’9″ and STILL 175 lbs :(

    • cemmerich September 19, 2013 at 6:44 pm / Reply

      The health assessment will help. You may also want to try dairy free for a month. I find many clients get unstuck this way. :)

  • Claudette Melanson September 19, 2013 at 10:01 pm / Reply

    I’m sure it will, I can’t wait! Hmmm I LOVE dairy but I may have to try. I believe they have coconut creamer for coffee because that will be the biggest challenge every morning! Thanks again Maria

  • Laura September 20, 2013 at 4:05 am / Reply

    Nicoise Salad has always been on of my favorite dishes, but I made the Maria version tonight with macadamia nut oil and it was FANTASTIC! I savored every tangy, rich, healthy, delicious bite. I’m looking forward to lunch tomorrow. Thank you!! : )

    • cemmerich September 20, 2013 at 1:54 pm / Reply

      Awe, thank you! :)

  • Claudette Melanson September 20, 2013 at 2:00 pm / Reply

    Ok Maria, so it crushes my soul to do it but I’ve decided to take your suggestion and go dairy free. So after chugging down my almond milk & whey protein shake this morning I started to wonder: IS whey protein allowed??

    Thanks!!

    • cemmerich September 20, 2013 at 6:14 pm / Reply

      Nope, try egg white protein. Also, just try dairy free for a month and try reintroducing it. When you villi in your intestines get damaged, they curl back. You process dairy at the end of the villi. So once healed you may be able to reintroduce dairy. :)

  • Claudette Melanson September 21, 2013 at 12:06 pm / Reply

    Thanks again so much, Maria. We went to get the egg protein at Popeye’s yesterday. I only had the whey shake yesterday. I’m already down a lb. this morning. :)

    • cemmerich September 21, 2013 at 1:53 pm / Reply

      Awesome! :)

  • Jacob September 22, 2013 at 9:19 am / Reply

    Not sure where you read that macadamias are high in MCT, but this isn’t the case. Look at this nutritional breakdown of macadamias:
    http://ndb.nal.usda.gov/ndb/foods/show/3717?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=macadamia&offset=&format=Full&new=&measureby=#id-1

    Scroll down and click on lipids. You can see that all the fat is long chain.

    • cemmerich September 22, 2013 at 2:18 pm / Reply

      I’m sorry. That was my mistake. I fixed it above. :)

  • Cynthia September 27, 2013 at 10:28 am / Reply

    So nearly convinced to try a month dairy-free. I have read other places that one can still have ghee. Thoughts? I can live without butter for a month. I just don’t want to. ;)

    • cemmerich September 27, 2013 at 3:39 pm / Reply

      Maybe, MCT oil and coconut oil is a better option. :)

  • Ann H. October 6, 2013 at 8:12 pm / Reply

    Maria…. am i getting this right ? 60 to 90g of protein converts to 2.12 to 3.17 ounces of protein ?
    is that correct ? is that ALL the protein you can eat in a day ?

    maybe i have got this all wrong. I have lost 100 pounds in the last 10 months cutting out sugar and grain but my protein intake runs around 6 oz a day.

    am i reading you all wrong ?
    thanks

    • cemmerich October 7, 2013 at 12:22 am / Reply

      A quarter pound 75% lean hamburger weighs 4 ounces but has about 30 grams (about 1 ounce) of protein.

  • Ann H. October 7, 2013 at 12:37 am / Reply

    Thanks Maria…. i had a feeling i had gotten it wrong.
    are you talking about 4 ounces BEFORE or AFTER cooking ?
    thanks

    • cemmerich October 7, 2013 at 12:59 am / Reply

      Before.

  • Ann H. October 7, 2013 at 2:28 am / Reply

    Thanks again…. but i have to ask you…. normally i can only seem to find meat thats 85% rather than 75%… in fact i have never seen ground meat at that percentage. how does one calculate the protein in a leaner piece of meat… like a NY strip or a flat iron cut ?
    would the weight of the red meat be the ounces of protein ?

    thanks

  • Julie Gould January 14, 2014 at 5:45 pm / Reply

    I purchased macadamia nut oil. Could I sub this for MCT

  • Naomi May 8, 2014 at 12:45 am / Reply

    I had never heard of MCT oil until I read about it here on your website. So I ordered some, and wow, do I love that stuff. I are a spoonful of it, and it is almost like drinking melted chocolate. So. good.

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