Keto-Adapted Nicoise Salad
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!
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.
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
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.
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.
- ½ cup lemon juice
- ¾ cup 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
- 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
- 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.
- 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.
- 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.
- Bring a pot of water to boil; add a tablespoon salt and green beans.
- Cook until tender but crisp, 3 to 5 minutes. Drain beans, and rinse with very cold water.
- Dry beans well and toss with 3 tablespoons vinaigrette; salt and pepper to taste; arrange in a mound at edge of lettuce bed.
- 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.
Traditional Nicoise = 520 calories, 38g fat, 24.5g protein, 25.2g carbs, 4.8g fiber (20.4 effective carbs)
Healthified Niciose = 499 calories, 42g fat, 23.5g protein, 9g carbs, 4.8g fiber (4.2 effective 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 SWEETS. Click HERE to find. Thank you all for your support with purchasing my books! It helps my family more than I can ever express!