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Low carb low calorie salad dressing: The request could not be satisfied


Fat-Burning Salad Dressing | KetoDiet Blog

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I can’t imagine summer without fresh healthy salads. Salads made with leafy greens and non-starchy vegetables are great for lunch boxes and busy days.

This dressing adds great flavour and is made with healthy fats: olive oil is high in heart-healthy monounsaturated fatty acids and MCT oil will help you kick-start fat loss. You can keep the dressing in the fridge and just drizzle over crunchy lettuce, tomatoes and other seasonal veggies.

I kept mine simple with Dijon mustard, garlic, lemon and herbs. Here are some suggestions for additional seasonings and swaps:

  • 1/2 garlic powder instead of crushed garlic
  • 1/4 tsp chile powder or 1-2 tsp freshly chopped chillies
  • 1 tbsp Sriracha – you can make your own
  • 1 tbsp ketchup — make your own) — and 1/2 tsp onion powder
  • other healthy oils instead of olive oil and/or MCT oil: avocado, macadamia, hazelnut or walnut oil are my favourites



Serving size 2 tbsp/ 30 ml

Allergy information for Fat-Burning Salad Dressing

✔  Gluten free

✔  Dairy free

✔  Nut free

✔  Pork free

✔  Avocado free

✔  Coconut free

✔  Fish free

✔  Shellfish free

✔  Beef free



Nutritional values (per serving, 2 tbsp/ 30 ml)

Net carbs0.8 grams

Protein0.4 grams

Fat21.3 grams

Calories192 kcal

Calories from carbs 2%, protein 1%, fat 97%

Total carbs0.9 gramsFiber0.2 gramsSugars0.2 gramsSaturated fat6.7 gramsSodium59 mg(3% RDA)Magnesium3 mg(1% RDA)Potassium25 mg(1% EMR)

Ingredients (makes 6 servings, about

3/4 cup)


  1. Peel and crush the garlic. Put the mayo, lemon juice, garlic, mustard, olive oil and MCT oil in a jar. Season with salt and pepper to taste.
  2. Add finely chopped herbs (I used parsley).
  3. Cover with a lid and shake until well combined. Store in the fridge for up to a week. Shake well before drizzling over salads.

Ingredient nutritional breakdown (per serving, 2 tbsp/ 30 ml)

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Keto Salad Dressing: Creamy Lemon Vinaigrette

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Most people don’t know how easy it is to make healthy keto salad dressing with a low carb count. All it takes is a few ingredients to make a delicious ketogenic diet-friendly vinaigrette dressing in less than five minutes.

Homemade salad dressings require very little prep time, and you can feel good about the ingredients you’re putting into your body. Many store-bought salad dressings are loaded with sugar, canola oil, and artificial ingredients, so it’s best to avoid them when possible.

The store-bought sugar-free, low-carb salad dressings may seem keto-friendly if you only look at the nutrition facts. But they often contain artificial sweeteners that don’t fit in well with a keto lifestyle.

For DIY keto salad dressing, you need a simple base of an acid — lemon juice, red wine vinegar, or apple cider vinegar — plus a healthy fat like extra virgin olive oil or coconut oil. You can also add seasonings, such as garlic powder or onion powder.

Fresh herbs are also a tasty addition to any keto recipes for dressing. Try fresh basil, parsley, rosemary, or whatever you have at home. You can also add dijon mustard, sour cream, mayonnaise, or coconut milk to make a creamy dressing. Add jalapeño for a little kick.

This versatile salad dressing can also become your go-to condiment. Use it as a dipping sauce or serve it drizzled on fresh veggies. You can also use it as a marinade for your favorite protein, such as steak or chicken wings.

Keto Salad Dressing Main Ingredients

The main ingredients in this keto salad dressing are olive oil, lemon juice, and rosemary, which not only add distinctive flavors, but health benefits too.

Olive oil gives you a lot of healthy fat, which is the basis of a ketogenic diet.

The main fat is a monounsaturated fat called oleic acid. Studies show that healthy fats like oleic acid have positive effects on cancer and can improve autoimmune and inflammatory diseases[*].

Lemon, which is an excellent option for any low-carb dressing recipes, is the highlight of this keto salad dressing recipe.

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Lemon is low in calories and carbs and rich in vitamin C. It can improve the quality of your skin and support weight loss on a ketogenic diet. It can also help prevent kidney stones[*][*][*].

Fresh lemon juice is perfect in Caesar, Greek, balsamic, Italian, or keto ranch dressing recipes.

Rosemary adds a delicious flavor to any keto recipe and it may also help reduce cognitive decline in the elderly[*].

Health Benefits of Lemon

Lemon is a favorite ingredient in all types of recipes for its citrusy acidic flavor, but the benefits go way beyond taste. Regularly including lemon in your diet can help boost your immune system, keep your skin fresh and healthy, and aid in weight loss, among other things.

#1: Immune-Boosting

Just a fourth-cup of raw lemon juice gives you 31% of your daily recommended serving of vitamin C, which helps fight off colds and illnesses[*] and boosts the immune system.

Adding a few tablespoons of lemon juice to your day on a ketogenic diet can also help your body create more red blood cells[*].

Besides adding it to recipes like this one, squeeze lemon juice in your water or tea for an added dose of immune-boosting benefits.

#2: Supports Skin Health

Vitamin C is an antioxidant that helps fight off oxidative stress and free radicals from the environment. It also helps reduce inflammation. Together, this helps keep your skin looking fresh and healthy[*]. Vitamin C also helps your body make collagen, which may improve signs of skin aging, like dryness and wrinkles, over time[*].

#3: Can Aid in Weight Loss

Lemon pulp has a type of fiber called pectin. Pectin can slow your digestion down,  helping you feel fuller for longer periods of time[*]. Research shows that when people consume pectin they may experience a decrease in hunger, and subsequently consume fewer calories[*].

#4: May Prevent Kidney Stones

Kidney stones are small lumps that form when waste products harden and build up in the kidneys. If you’ve ever had a kidney stone, you know they can be very painful.

The citric acid in lemon juice may help to break down kidney stones, and even prevent stones from forming. When citric acid is present, it creates conditions in your kidneys that are unfavorable for stone development. In short, citric acid binds to calcium (a common culprit for kidney stones), and increases urine output[*].

#5: Freshens Breath

Lemon is thought to stimulate the production of saliva. This helps prevent a dry mouth, which leads to bad breath caused by excess bacteria growth[*].

You can keep your breath fresh by drinking lemon juice in water to shift the pH.

Opt for Homemade Low-Carb Dressing

Instead of reaching for one of those bottled dressings at the grocery store, grab a few lemons, and make your own keto salad dressing.

You’ll save money, it’s keto, paleo, and gluten-free, and you can change the taste and flavor to your liking. Plus, you’ll feel much better putting good ingredients in your body.

The processed dressings that you can buy at the store are made with refined and artificial ingredients. They also often contain sugar or high fructose corn syrup, which is linked to metabolic disease, heart disease, and type 2 diabetes[*]. Sugar can also kick you out of ketosis.

When you make homemade dressing, you can avoid added chemicals, sugar, and artificial flavors. Plus, you’ll get all of the health benefits from the lemon juice, so your digestive system, your immune system, and your skin will thank you.

Feel free to customize this sugar-free keto salad dressing recipe. You can use a different keto-friendly oil like MCT oil, coconut oil, or avocado oil. Mix in different herbs and use fresh thyme, dill, cilantro, chives, or whatever you have on hand.

You can also add cheeses, like parmesan or blue cheese, or sweeten it up a bit with erythritol.


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Creamy Lemon Keto Vinaigrette

Ditch the processed salad dressing and whip up a batch of this healthy, dairy-free, sugar-free, keto salad dressing with rosemary and lemon.

  • Author: Corina Nielsen
  • Prep Time: 5 minutes
  • Cook Time: N/A
  • Total Time: 5 minutes
  • Yield: 1 cup 1x
  • Category: Sides
  • Cuisine: American
  1. Remove zest from lemons using a microplane. Cut lemons in half and juice.
  2. Add all the ingredients to a large bowl or mason jar.
  3. Whisk until smooth and creamy. Adjust seasoning to taste.


  • Serving Size: 3 Tbsp
  • Calories: 104
  • Fat: 11g
  • Carbohydrates: Net Carbs: 1g
  • Protein: 1g

Keywords: keto salad dressing

Healthy Keto Cobb Salad Recipe



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I originally created this easy, healthy cobb salad recipe for my Easy Keto Cookbook, but it was too good not to share with you on the blog, too. It has always been one of my favorite meals, both at home and at restaurants. The cobb is flavor packed, nutrient dense, satisfying, and so delicious. Besides, with the right cobb salad dressing (and assuming you use the most common cobb salad ingredients), almost variation happens to be a keto cobb salad as well. This one is no exception. And while this happens to be low carb, it’s just plain delicious. It’s perfect for everyone.

There are a few other recipes from my cookbook on the blog (including keto chicken tenders I shared recently), but this one is different in a way, because it shows that easy keto recipes don’t have to use any specialty ingredients. Cobb salad ingredients are super basic and found at any grocery store, and if you have friends or family who aren’t keto, they’ll love this just as much as you do.

If this healthy cobb salad is appealing, here are some other recipes in the Easy Keto Cookbook that are crowd-pleasers for all kinds of eaters:

  • Double-Berry Smoothie
  • Medetirranean Shakshuka
  • Taco Stuffed Avocado
  • Chicken Broccoli Alfredo Casserole
  • Caprese Chicken Thighs
  • Bacon-Cheddar Stuffed Mushrooms

That’s just a little preview for you – the whole book has 100 easy keto recipes total, with 80 of them brand new and exclusive to the book. Every recipe has a photo, macros, and helpful tips included, too.

(Register your purchase at the button above to get a printable keto pantry list, too!)

What Is A Cobb Salad?

A cobb salad is a green salad topped with chicken, bacon, hard boiled eggs, avocado, tomatoes, roquefort cheese, chives, and cobb salad dressing.

Cobb Salad Ingredients

There are just 10 ingredients in this low carb cobb salad:

How To Make A Cobb Salad

This healthy cobb salad recipe is easy to throw together. If you prep items ahead, it takes just 10 minutes:

  1. Assemble cobb salad ingredients. In a large bowl, combine romaine lettuce, watercress, bacon, chicken, tomatoes, avocado, hard boiled eggs, roquefort cheese, and chives.
  1. Add cobb salad dressing. Drizzle dressing over salad and toss to combine – you can do this right in the bowl, or transfer to individual serving bowls first, before drizzling. Season with salt and pepper.

Cobb Salad Dressing Options

Wondering what the best dressing for cobb salad is? There are so many options and you really can’t go wrong.

Traditionally, classic cobb salad recipes call for a vinaigrette dressing, but here in Minnesota, it’s usually served with ranch dressing! Choose whatever you like best.

Here are a few options:

  • Ranch Dressing – This dressing takes just 5 minutes and is good on basically everything. It’s pictured in the photos in this post.
  • Sugar-Free “Honey” Mustard Dressing – This recipe is from my Easy Keto Cookbook, and my favorite cobb salad dressing ever.
  • Blue Cheese Dressing – Make this in just 5 minutes with 5 ingredients. So much better than store-bought dressing.
  • Thousand Island Dressing – Just 6 ingredients to make this dressing. Try it on salads and burgers.
  • Creamy Balsamic Dressing – If you’re interested in a more traditional dressing, this is a great one. Delicious on so many salads.

Keto Cobb Salad Recipe FAQs

Where did cobb salad come from?

Cobb salad is thought to have originated in a Hollywood restaurant called the Brown Derby, where it went on to become a signature dish. Naturally, stories vary on who actually came up with the recipe – the owner (Robert Howard Cobb) or his chef.

Is cobb salad keto?

Yes, this healthy cobb salad is keto! Each serving has just 3.6 grams net carbs.

If you’re ordering a cobb salad at a restaurant, you’ll want to watch for sneaky carbs in the form of some dressings and croutons!

Easy cobb salad extras

  • Crunch – If you like a little crunch, add a handful of walnuts or sunflower seeds.
  • Time savers – Use store-bought bacon bits and rotisserie chicken.

Healthy Cobb Salad Storage Instructions

Can you make homemade cobb salad ahead?

Yes, you can definitely make this cobb salad recipe ahead of time, but it should be assembled and dressed right before serving, so the lettuce doesn’t get soggy and avocado doesn’t brown.

All of the ingredients can be cooked and/or prepped ahead of time so when it comes time to eat, you can throw this salad together in minutes. In particular, I recommend making the following ahead:

How to store chicken cobb salad

Store the undressed salad components separately in the refrigerator for 3-4 days.

More Keto Salad Recipes

If you like this healthy cobb salad, you might like some of these other low carb keto salad recipes:

  • Chef Salad – This salad comes together in just 15 minutes and is a full meal that’s naturally keto.
  • Cajun Shrimp Caesar Salad – Spicy shrimp, creamy Caesar dressing – it’s a match made in heaven!
  • Thai Beef Salad – Packed with Asian flavors, this salad is perfect for summer nights.
  • Classic Wedge Salad – If you’re a fan of classics, then the wedge salad should be on the top of your list!
  • Salad Chopper – The best best cobb salad recipes are made with a base of chopped greens, this helpful tool gets the job done quickly, just like when you get salads from restaurants.
  • Egg Slicer – Easily cut hard boiled eggs – dices, slices, or cuts into wedges.
  • Avocado Saver – If you don’t use up all your avocado at once, this will keep the rest from browning. The only method that really works!

Reader Favorite Recipes

The recipe card is below! Readers that made this also viewed these recipes:

Healthy Keto Cobb Salad Recipe

All you need to know how to make cobb salad in 10 minutes: cobb salad ingredients, instructions, tips, and 5 cobb salad dressing options. You’d never guess this is a healthy keto cobb salad recipe.

Prep Time 10 minutes

Total Time 10 minutes


Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.


Tap on the times in the instructions below to start a kitchen timer while you cook.

  1. In a large bowl, combine all ingredients except dressing, salt and pepper.

  2. Add dressing and toss to combine. Season to taste with salt and pepper.

Readers Who Liked This Easy Recipe Also Made:

Recipe Notes

Serving size: 2 cups, or 1/8 entire recipe

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 374

Fat 27.6g

Protein 24.7g

Total Carbs 8.2g

Net Carbs 3.6g

Fiber 4.6g

Sugar 2g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

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© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂

20+ Keto and Low-Carb Salad Recipes

Top 10 keto salads

We define our keto salads as having an energy percentage (E%) below 4% net carbs per serving. The amount of net carbs per serving is shown in the green circular icons. Here are our top 10 keto salad ideas.

1. Keto Caesar salad

This salad is a true keto classic. Moist chicken and crispy bacon are served on a bed of crunchy Romaine lettuce. In our version, we don’t skimp on the dressing or the parmesan cheese!


2. Keto wedge salad

You don’t have to go to a fancy steakhouse to enjoy this signature salad. Simple and filling, this salad is topped with fresh tomatoes, crunchy bacon, creamy blue cheese, and protein-packed eggs.


3. Keto cheeseburger salad

This amazing salad is quick, inexpensive, and filled with all of the best flavors of a juicy cheeseburger.


4. Spicy shrimp salad

Here, we combine hot shrimp with smooth avocado and crunchy cucumber, topped with a delicious ginger and garlic dressing. In other words, it’s the perfect salad.


5. Salad sandwiches

Who said that a great sandwich needs bread? These fun keto salad sandwiches are proof that lettuce can work just as well.


6. Keto taco salad with salsa dressing and guacamole

This fast and simple dish has all the flavors of Mexican tacos — but without the tortillas or the carbs.


7. Keto cauliflower ‘potato’ salad

This quick and easy cauliflower salad tastes just like traditional potato salad, if not even better — especially when you cook the florets on the grill.


8. Warm keto kale salad

This warm salad with sautéed kale, blue cheese, Dijon mustard, and garlic make a great side dish. Top it with grilled chicken or shrimp to make it a meal.


9. Keto chicken BLT salad

Bacon, lettuce, and tomato are a classic combination — but why stop there? Make it keto by adding lettuce, some tender pieces of chicken, and a dollop of creamy aioli.


10. Seafood salad with avocado

A tasty seafood salad with protein-rich shrimp and salmon. When you add avocado, mayonnaise, and sour cream, you have an excellent keto meal.


Keto Spinach Salad Recipe – chopped salad & creamy sugar free dressing

This delicious keto spinach salad is mixed with a sweet and sour creamy dressing. It’s full of tasty bacon bits, hard boiled eggs, red onions and fresh mushrooms. If you are looking for a fresh new salad you will love this keto chopped spinach salad. It takes just a few minutes and has 3.9g net carbs.

You might also like some of these 50+ keto salads recipes

I love spinach salads, especially with the bacon bits and crumbled hard boiled eggs. So today I thought I’d make a chopped version of a standard keto spinach salad and top it with a low carb creamy dressing.

It was so yummy that I ate it for both lunch and dinner. That might have been a bit too much for one day but I’d probably do it again next time because this has become one of my favorite salads. I mean who doesn’t like salads with bacon!

This is a very simple keto spinach recipe that is full of healthy ingredients and it takes just about 5 minutes to put together. This large salad made 2 servings and has 3.9g net carbs per serving.

This salad is full of healthy ingredients.

The ingredients in this keto spinach recipe are quite healthy on their own. So you can feel good about eating this.

  • spinach – Spinach is both low calorie and low carb. It is also high in vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. (source)
  • eggs – Eggs are one of the most nutritious foods and a good source of protein. They are one of the best sources of choline which is used to build cell membranes. They are also high in antioxidants lutein and zeaxanthin which are important for good eye health. (source)
  • mushrooms – Mushrooms not only taste delicious but they are also low calorie, low carb and a good source of vitamins and minerals.
  • red onions – Red onions contain probiotics which are good for gut health. They are also high in antioxidants like quercetin. (source)

Chopped keto spinach salad ingredients I used.

I used what I would consider classic spinach salad ingredients which was fresh baby spinach leaves, hard boiled egg, cooked crispy bacon, red onions and fresh mushroom.

Try this simple low carb sweet & sour dressing.

I was really in the mood for a creamy sweet and sour type of dressing for this spinach salad. So the on I made was very simple and was made of mayonnaise, Swerve sweetener and apple cider vinegar. Note you could use a red wine vinegar instead or a different sweetener.

I used all of this dressing on the salad and instead of pouring over the salad I mixed it all together to soften the spinach leaves. You can use as much as you want.

Check out this warm bacon dressing if you’d rather that than this creamy one.It uses the bacon grease and is mixed with a keto maple syrup. It is delicious too.

Putting it all together.

As I have mentioned I made this into a chopped salad. So I first chopped all of the ingredients and then mixed them together in a large mixing bowl.

Next I added in the dressing and tossed it gently to coat everything. Then just spoon it into two large bowls for a keto lunch or dinner or serve it in smaller portions for a side salad.

If you wanted a more tradtitional spinach salad, you would leave the baby spinach leaves whole and then toss it with the egg, bacon, onions and mushrooms. Then pour the dressing over top.

The only down side to eating this the way I did is that it gets soggy over time so you wouldn’t want to eat leftovers. However this recipe only makes 2 servings so it should be fine.

Other keto ingredients you can add.

Some other delicious keto add in would be strawberries, pecans, sunflower seeds or even some cooked chicken. Really any kind of nuts, seeds, berries or protein would work. I might even try some blue cheese next time.

Next time you are looking to make a nice keto salad, try this chopped, low carb salad with it’s creamy dressing. It’s fresh and delicious and only takes minutes to make. Or if you have a lot of spinach, check out these other low carb spinach recipes

The nutrition information for 1 serving is 450 calories
41.5g fat / 5.6g carbs / 1.7g fiber / 14.1g protein = 3.9g net carbs

Easy Keto Spinach Salad with Creamy Dressing


Prep Time:
10 minutes

Total Time:
10 minutes

This keto spinach salad only takes minutes to make and it’s full of flavor. It’s tossed in a simple but tasty creamy sweet and sour dressing.


  • 4 cups of baby spinach, chopped
  • 2 hard boiled eggs, chopped
  • 1/4 cup red onions, thinly sliced
  • 1/4 cup of fresh mushrooms, thinly sliced
  • 4 pieces of bacon, cooked and crumbled
  • 1/3 cup mayonnaise
  • 1 tablespoon of apple cider vinegar
  • 1 teaspoon of Swerve sweetener


  1. To make the dressing, mix the mayonnaise, Swerve sweetener and apple cider vinegar and set aside.
  2. Chop the spinach and place in a large bowl.
  3. Then add the rest of the ingredients and gently toss.
  4. Pour or spoon in the dressing and toss one more time.
  5. Spoon into two bowls and enjoy!
  6. This make two large servings or 4 side salads.


The nutrition information for 1 large serving is 450 calories
41.5g fat / 5.6g carbs / 1.7g fiber / 14.1g protein = 3.9g net carbs

Nutrition Information:

Yield: 2
Serving Size: 1

Amount Per Serving:
Calories: 450

Low Carb Salad on a Stick, Italian-Style with Weight Watchers Points

This is such a fun way to serve a salad. So low in carbs and calories and taste like a yummy Italian chopped salad. Great for company, but you don’t have to wait. Your family will love them too! In addition, they make an easy appetizer. Each salad stick has 72 calories, 5 grams of fat and 2 Blue WW Freestyle SmartPoints, and 2 Green.

Prep Time: 15 minutes


4 cups romaine lettuce, chopped into large chunks (1 bag of chopped romaine lettuce will work)

8 large black olives, pitted

8 small cherry tomatoes or grape tomatoes

6 slices of reduced-fat salami, each slice cut into fours, see shopping tips

8 teaspoons light dressing, such as Girard’s light Champagne or Cardini’s Light Caesar, see shopping tips

2 teaspoons Parmesan cheese

4 wooden, bamboo or other disposable skewers (such as plastic), see shopping tips


1. To make each salad stick:
a. Place 1 little triangle of salami on a wooden stick.
b. Make a small stack of lettuce (about ¼ cup of lettuce) and thread onto stick.
c. Next, add 1 olive
d. Add 1 more stack of lettuce
e. Add 1 tomato
f. Repeat these steps two more times ending with 2 triangles of salami on top
g. Place on serving plate. Drizzle each with 2 teaspoons salad dressing and sprinkle ½ teaspoon Parmesan cheese on each.

2. These can be prepped in advance and stored in the refrigerator. Drizzle the dressing and sprinkle with cheese just before serving.

3. This recipe can be doubled, tripled, and so on.

Makes 4 serving. Each serving, 1 salad stick with dressing and cheese

Shopping Tips
I found the wooden (bamboo) skewers at the supermarket in the baking aisle where baking pans are displayed. They are also sold at stores such as Bed, Bath, and Beyond. Or you can use wooden chopsticks instead.

My two favorite store-bought dressings for these salad sticks are Girard’s Light Champagne Dressing or Cardini’s Light Caesar Vinaigrette. They are delicious reduced-fat dressings. Both are sold in most large supermarket chains in the salad dressing aisle. I found them at Von’s/Safeway. Or use your favorite light Caesar or Italian dressing.

I used Gallo reduced-fat salami. This brand and other brands are available in the luncheon meat section of the supermarket. In addition, I like Columbus Lite Italian Dry Salami and it’s gluten-free. I found it at Von’s/Safeway in the deli section.

WW Freestyle SmartPoints
WW SmartPoints 2-Green

SKINNY FACTS: for 1 salad stick including dressing and cheese
72 calories, 5g fat, 1g sat. fat, 10mg chol, 4g protein, 4g carbs, 1g fiber, 412mg sodium, 2g sugar

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5 Reasons to Ditch Low-Fat Salad Dressing

There are a lot of “rules” tossed around about healthy eating and I find myself disagreeing with most of them.

Many of these “rules” are fabricated from half-truths or extrapolated from outdated nutrition dogma. 

In my world, you’re often better off just listening to what your body wants to eat and how much at any given time.

Even if you’re not eating particularly healthy foods, tuning into these inner cues can go a long way to maintaining a normal weight and avoiding feelings of deprivation and guilt. These ideas are central to mindful eating, which has been the focus of many of my articles and nutrition workshops in the past. If you want to hear about future workshops, join my email list via the box at the end of this post.

Now some of these supposed rules are harmless, but sometimes I have to tackle the misinformation head-on because it’s just. so. wrong. So today, I’m doing just that with one of my least favorite “rules”.

“If you eat a salad with dressing, you cancel out the health benefits.”


“If you eat carrot and celery sticks with dip, it’s not healthy anymore.”


“Salad is only healthy if you use low-fat salad dressing.”

This is bogus and here’s why.

5 reasons to ditch low fat salad dressing:

1. You

need fat to absorb the nutrients from your vegetables.

The beta-carotene found in carrots is fat-soluble and so is the lycopene in your tomatoes and so is the zeaxanthin in your kale… (I could keep going). This means you must consume it with some fat to get the benefits of these powerful antioxidants. Also, the fat soluble vitamins – A, D, E and K –  require fat for absorption.

Don’t believe me? In a study comparing the absorption of carotenoids from 3 salads with varying amounts of fat (and equivalent amounts of spinach, romaine lettuce, cherry tomatoes, and carrots), “Essentially no absorption of carotenoids was observed when salads with fat-free salad dressing were consumed.”   And to that I say –

What’s the point of eating a tasteless, unsatisfying plate of raw vegetables if you’re missing out on the health benefits?

Turns out the salad with the most fat—28 grams—resulted in the highest absorption of carotenoids. That’s 2 tablespoons of oil or ~ ½ cup of nuts or ¾ cup of avocado. We’re not talking a worthless, decorative “light sprinkling” here. This is a healthy, flavorful, filling portion of fat.

A similar study looking at salad and tomato salsa concluded, “adding avocado fruit can significantly enhance carotenoid absorption from salad and salsa, which is attributed primarily to the lipids present in avocado. “

2. Vegetables are unsatisfying when eaten plain.

You’ve heard me say this before: If it tastes bad you won’t eat it. Sit me down in front of a bowl of plain steamed broccoli and I won’t touch it. Put a little butter or sharp cheddar cheese or pesto on top and I’m there! Our bodies evolved in an environment where food was scarce and thus we’re biologically wired to enjoy higher calorie foods more than other options. Obviously salad dressing or sour cream dip tastes good and leads us to eat more vegetables. If you don’t add some good fat to your vegetables, your body will simply lead you to eat other high calorie foods later on. Seriously. Have you ever eaten a dry salad with the best of intentions only to end up eating junk food later that night out of desperation? (Confession: I have!) Remember,

When it comes to food cravings, it’s not a lack of willpower, it’s biology. – @LilyNicholsRDN (<– tweet that!)

3. They don’t have enough calories to keep us full.

If you eat vegetables by themselves, you will not satisfy your hunger for very long. You can use this to your advantage if you simply want to distract yourself and chew something when you’re not really hungry, but if you actually need energy to get on with your day, get through a workout or simply hold yourself over between meals, plain vegetables won’t cut it.

4. Low fat dressings and dips are full of crap.

Have you ever looked at the ingredients on low fat dip? If you haven’t, check out my post on sour cream. Real is always better than fake, wouldn’t you agree? I trust real cream more than partially hydrogenated soy oil, monodiglycerides, carageenan, xanthan gum, guar gum, and corn syrup. Look at this ingredient label from a bottle of fat free dressing. Notice anything? Aside from water, corn syrup is the main ingredient.  So much for being healthy.

5. Fat does

not make you fat.

The most commonly promoted way to lose weight is to simply cut fat. The argument is that fat contains a lot of calories (true) and that calories make you fat (not 100% true). If this simple equation of calories in=calories out worked, losing weight wouldn’t be so hard. The more important details are how we biologically manage how much we eat (brain) and how our bodies respond to food (metabolism). Eating fat does not slow down your metabolism and unless it’s packaged with a lot of carbohydrate (crackers, cookies, cake, etc), it won’t trigger you to overeat.

In fact, just last year, a great study from the prestigious Journal of the American Medical Association compared weight loss and metabolism from people on either a low carbohydrate, low glycemic index, or low fat diet. Those who ate the low carbohydrate diet (which is by definition high in fat) burned 350 MORE calories per day without exercising.

(Here’s the study for the fellow nutrition nerds: Ebbeling CB, Swain JF, Feldman HA, et al. Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance. JAMA. 2012;307(24):2627-2634.)

As one of the researchers said, “Losing weight is hard enough for anybody. We need every advantage we can get. We’ve wasted a lot of energy pursuing ineffective approaches like a low-fat diet.” – Dr. David Lustig.

I’ll have to address the issue of fat in more detail in future posts, as I believe there is a lot of un-learning and re-educating that needs to happen in this arena.

At the very least, enjoying some fat means the nutrients in your next salad wont go to waste, and I’m sure it will taste better and be more filling. So, the next step is finding a healthy salad dressing.

What Salad Dressings are Healthy?

I’m not a huge fan of commercially prepared salad dressing. They are usually made with poor quality vegetable oils, such as corn, soy, canola, or cottonseed oils. I avoid these oils as much as possible for reasons that I’ll leave to another post. Even your vinaigrette “made with olive oil” is mostly canola or soy oil. Flip over the bottle and look at the ingredients.

Due to the high content of monounsaturated fat in olive oil, it will semi-solidify or at least look thick and cloudy when stored in the refrigerator, so food manufacturers mix it with cheap vegetable oil. Plus, it’s expensive, so they don’t use much of it.

It is much better to make your own salad dressing with good quality ingredients and no weird fillers. Plus, it’s so stinkin’ easy and tastes much better, so why not?

A Few of My Favorite Salad Dressings:

  • Basic Balsamic – Balsamic vinegar + EV olive oil + salt + pepper
  • Raspberry Balsamic – same as above. Add ¼ cup smashed fresh raspberries
  • Creamy South of the Border – Plain full-fat yogurt or sour cream + lime juice + lime zest + honey + salt + chili powder
  • Pomegranate – Pomegranate molasses + lemon juice + EV olive oil + salt (not familiar with pomegranate molasses? See this post for more info.)
  • Bacon Balsamic – Balsamic vinegar + bacon fat + salt +pepper (really really good on baby kale or arugula)
  • Olive+Thyme – Apple cider vinegar + black olive tapenade + EV olive oil + salt + pepper + fresh thyme
  • Honey Mustard – Apple cider vinegar + mustard + honey + EV olive oil + salt + pepper (make it creamy with a dollop of sour cream)
  • Thai Sesame – Lime juice + toasted sesame oil + soy sauce + sweet chili sauce

Just a heads up on my recipes – I don’t measure, but for a vinaigrette, I use approximately equal portions of vinegar/sour and oil/fat, since I like mine a little tart. I typically mix it up in a large bowl that I also use to toss and eat my salad.

Simply make your dressing, toss in your greens, and you’re good to go!

Less dishes always wins in my book. You can mix it in a jar and store extra in the fridge. That’s your call. Know that you might need to let it sit out on the counter to “melt” before using next time.

Be sure to taste test before you use it. Remember your salad is plain Jane without dressing, so make it a little on the salty side, especially if the salad greens are freshly washed and still damp. I taste and adjust seasonings as I go.

Too tart? Add more oil or something sweet (honey, stevia, fresh orange juice).

Too bland? More salt or sour or herbs/pepper.

Other Tasty Ways to Add Fat to Salads:

  • goat cheese

  • pesto (did you see my arugula pesto? It makes a great dressing when mixed with equal parts olive oil.)

  • olives

  • hard boiled egg, sliced, with the yolk!

  • sun dried tomatoes, jarred in olive oil

  • sliced avocado

  • bacon crumbles (made from real bacon, not those weird dried pink chunks)

  • freshly grated parmesan cheese (not the fake stuff in the can)

  • nuts – almonds, walnuts, pine nuts, macadamia nuts, etc…

Now I’d like to hear from you.

  1. What is your favorite salad dressing?
  2. And, what is your least favorite nutrition rule?

In the comment section below, please share your feedback!

Until next week,


PS – It’s easy to eat enough vegetables when they taste delicious! For some yummy vegetable recipes and more tips on getting the most out of your produce, check out my ebook “Veggies: Eat Them Because You Want To, Not Because You Have To”.

I’ve turned countless veggie haters into regular veggie eaters with the tips and tricks I describe in this information-packed guide.

90,000 Low-calorie, low-carb salad dressing

An exhausting daily struggle must be waged for the ideal figure. Eating low-calorie meals is one of the most effective ways to stay in good shape.

In this case, it is recommended to compose your diet from dishes prepared using recipes with a low carbohydrate content. But the speech, in no way, is about any self-denial. Although, of course, you will have to forget about cakes, chocolates, and crispy potatoes, or at least reduce their consumption to a minimum.This should also include pasta and pasta products. That is, in fact, the entire forbidden list. Turn towards healthy and nutritious foods as soon as possible.

Freshly prepared vegetable salads are very rich in vitamins. In addition, such dishes contain a minimum amount of carbohydrates. To add flavor and juiciness to salads, use a dish such as a low-carb dressing.

This is a dressing consisting of the most ordinary natural ingredients that can be found everywhere on the market, or even try to prepare it yourself.The benefits of such a dressing are twofold. It contains various types of vinegars and vegetable oils, together with sugar or honey, make this product an excellent natural preservative. This, in turn, means that a prepared salad can last more than a day and still not lose its useful qualities.

It should be noted that such flavoring seasonings have useful prophylactic properties (diuretic, or, as doctors say, diuretic). And this is a very effective way to combat the increase in your own waist.It is used even by male bodybuilders in preparation for a competition. That is why a low-calorie salad dressing will be very useful for those who want to have a slender figure. The recipe for making such an appetizing seasoning, which is essentially also a sauce, is very simple, but believe me, it is worth it. in order to cook it as often as possible.

So, the basis of the dressing is apple cider vinegar. To be more precise, its a tablespoon. To it should be added two teaspoons of vegetable oil and half a spoonful of ordinary table vinegar with basil.The sugar substitute is added to taste. Here, in fact, the gas station is ready. It will perfectly complement the flavor range of all kinds of vegetable salads.

Here is one of the most famous salad recipes for this dressing. To this amount of dressing, you will need to chop a quarter of a kilogram head of white cabbage, add 100-150 grams of grated carrots. And at the end, fill this vegetable mix with the dressing you have already received. And as the Italians say in such cases: Bon appetito!

90,000 Top Lowest Carb Foods – Recreation + Sports

If you’re slimming, this list of 40 low-carb foods will help you stay in great shape.Add them to your shopping list!

1. Zucchini
Carbohydrates: 7 grams in 1 medium zucchini
Zucchini or as the French call them, zucchini are green vegetables that will help you remove excess carbohydrates from your diet. Zucchini cut into strings by special vegetable peelers will be an excellent substitute for spaghetti in garnishes for meat dishes.

2. Cauliflower
Carbohydrates: 5 grams in 1 cup
Cauliflower is called “low-calorie starch” for a reason.The unique consistency of boiled cauliflower makes it an alternative to mashed potatoes (but compared to potatoes, you save about 23 grams of carbs per serving), pasta, cheese, creamy soups and even a flavorful pizza crust. Or grind a raw cauliflower head in a food processor and cook it instead of millet porridge or rice.

3. Beetroot
Carbohydrates: 1 gram in 1 cup
Nutrient-rich dark leafy vegetables should be a must on your shopping list, and beets are no exception.You can steam it or sauté it, or you can take raw beet leaves and use them in place of the carbohydrate-rich tortilla in tacos and rolls.

4. Mushrooms
Carbohydrates: 2 grams in 1 cup
Porcini mushrooms, champignons and much more exotic shiitaki – all mushrooms are low-carb foods with great taste and rich aroma. Large, meaty mushrooms can be used as an alternative topping for a hamburger or pizza, which in the traditional version has a detrimental effect on your figure.

5. Celery
Carbohydrates: 1 gram in 1 stalk
Celery is 95% water, so you shouldn’t be surprised at its almost complete absence of carbohydrates. Slice celery into wedges, add to a salad, or simply spread some nut butter over it for a nutrient-dense snack without refined abs-crushing carbs.

6. Cherry Tomatoes
Carbohydrates: 6 grams in 1 cup
Cherry tomatoes are tastier than the large tomatoes found in supermarkets and offer a great way to add nutritional value to your diet without any risk of spinning your carbohydrate counter.
You can put the cherry in your mouth whole or sprinkle it with vegetable oil and bake at 200 degrees until the tomatoes shrivel up and turn into flavorful baked bombs.

7. Pumpkin Spaghetti
Carbohydrates: 7 grams in 1 cup
Think of pumpkin spaghetti as Mother Nature’s low-carb answer to traditional pasta. When cooked, the pumpkin pulp breaks up into thin strips with a nutty flavor, which are very low in carbohydrates. Simply cut the pumpkin pulp into thin slices, remove the seeds and microwave until tender.

8. Apricots
Carbohydrates: 8 grams in 2 fruits
Enjoy apricots as a quick snack or chop and add to yogurt, oatmeal and even salad for a natural sweetness.

9. Avocado
Carbohydrates: 8 grams per ½ avocado
Unlike its relatives, fruit avocado contains practically no sugar. 75% of avocado carbohydrates are dietary fiber and are not absorbed in the intestines.

Carbohydrates: 11 grams in 1 cup
Of all the berries in the world, strawberries contain the least amount of sugar, making them an excellent choice for satisfying the needs of those with a sweet tooth. If you are concerned about the potential for pesticides in berries, look for “organic” strawberries on the shelves.

11. Red Grapefruit
Carbohydrates: 9 grams in ½ cup
It’s time for this low carb fruit. Did you know that grapefruit has 20% less sugar than orange? Just don’t try to mask its sour taste by sprinkling it with a generous amount of sugar.

12. Catfish
Carbohydrates: 0 grams per 100 grams
Even tastier than Telapia, Catfish is an inexpensive option to load up your muscles with pure, high quality protein. Farmed catfish are considered a smart choice for those who love fish. Fillets can be steamed, grilled, baked in the oven, or pan-fried.

13. Canned Pink Salmon
Carbohydrates: 0 grams in ½ can
Canned Fish are an ideal source of carbohydrate-free protein.Pink salmon is considered a budget option with low levels of toxic substances, in particular mercury, which is often found in canned tuna.

14. Chicken drumstick
Carbohydrates: 0 grams per 100 grams
Although the usual chicken fillet is an ideal choice, the budget chicken drumstick also has its merits. It is juicier, richer in flavor and does not get too dry during cooking. Don’t cut the skin off before cooking to make the drumstick even more flavorful, but if you don’t need the extra fat, remove the skin before eating.

15. Ground turkey
Carbohydrates: 0 grams in 100 grams
Inexpensive and sold everywhere ground turkey meat is an easy way to fill your diet with protein without carbohydrate load. Use minced meat for burgers or meat dishes. To remove fatty calories, look for minced white meat.

16. Pork tenderloin
Carbohydrates: 0 grams per 100 grams
When cooked correctly, pork tenderloin is juicy, tastes great and is less expensive than beef.It also offers an excellent 6: 1 protein to fat ratio. If you buy ready-made pork tenderloin, choose meat that is not seasoned. This will help you avoid excess salt and questionable ingredients in your diet that may end up on the table with seasonings.

17. Boneless steak
Carbohydrates: 0 grams per 100 grams
Beef tenderloin is one of the best lean meats available in supermarkets. The right choice if you want to saturate your muscles with zero-carb protein.The meat is perfect for marinating, which will make it even more tender. Choose grass-fed beef steaks to increase the nutritional value of your meal.

18. Roast beef
Carbohydrates: 0 grams per 100 grams
In most cases, beef roast beef is devoid of sugars that can be added to turkey and other meats. You might be surprised, but it is also one of the leanest foods in the deli meats section.

Carbohydrates: 0 grams per 100 grams
When it comes to grilled meats or burgers, consider adding carbohydrate-free protein sources as often as possible. Elk meat is increasingly common in the butcher shop as many are switching to the Paleo diet and are actively looking for alternatives to beef and meat from livestock farms.

20. Gruyere cheese
Carbohydrates: 0 grams in 100 grams
Forget about cheeses that are produced for the mass market segment.This unique Swiss hard cheese has a delicious nutty flavor that will impress you. Gruyere cheese melts beautifully, making it the perfect way to add variety to everything from steamed broccoli to low-carb pizza.

21. Butter
Carbohydrates: 0 grams in 1 tablespoon
Since the link between saturated fat and heart disease is at least questioned, butter will again find its place in your kitchen.For a delicious mashed potato, try mixing steamed cauliflower with butter, fresh thyme, and two pinches of salt.

22. Eggs
Carbohydrates: 1 gram in 2 large eggs
Which came first, egg or chicken? What difference does it make if both products are loaded with protein and contain virtually no carbohydrates? In fact, egg white is considered to be of the highest quality among all natural products.

23. Curd
Carbohydrates: 6 grams in 1 cup
There is a good reason why this product is still considered a favorite by many bodybuilders: curd is very high in protein (up to 28 grams per 200 grams) with minimal carbohydrates.The amount of sodium in curd varies widely, so choose a manufacturer carefully.

24. Plain Greek yoghurt
Carbohydrates: 9 grams per cup
In recent years, Greek yoghurt has grown from a rare visitor to the dairy counter into a cult rock star. Considering that you get about 23 grams of protein in one serving, this popularity of the product is only good for your muscles. Of course, if you don’t want to spin the carbohydrate counter, you will have to opt for plain yogurt that is sugar-free.

25. Goat’s milk
Carbohydrates: 11 grams in 1 cup
It’s time for goat’s milk to show off its horns. This milk is promising, because it has fewer carbohydrates than cow’s milk, it is better absorbed and, according to recent studies, is richer in nutrients, in particular omega fatty acids.

26. Tofu
Carbohydrates: 3 grams per 100 grams
Tofu is not just for vegetarians! It offers low-cost, low-carb protein for meat eaters looking for a meat-free evening.Tofu is not very tasty, but if you add it to vegetable side dishes or other dishes, it will quickly absorb the flavor. Try it as a source of cheap protein – quickly fry the tofu in a skillet, or marinate it like you do with meat and toss it on the grill.

27. Tempeh
Carbohydrates: 9 grams per 100 grams
Tempeh is made from fermented soybeans, making it an excellent source of protein. The flavor can be described as smoky, nutty and slightly earthy with a mushroom flavor.Try adding tempeh to chili, tacos, soup, and pasta sauce.

28. Pinto Beans
Carbohydrates: 18 grams per ½ cup
Among beans, Pinto beans contain the least carbohydrates, but still provide you with an impressive amount of plant-based protein – 12 grams per serving. You can use them as a protein booster in salads and scrambled eggs.

29. Pumpkin Seeds
Carbohydrates: 5 grams in 30 grams
Pumpkin seeds are a great source of protein from whole foods, with almost 7 grams of protein per serving.Note that the carbs in pumpkin seeds are sugar-free, making them an even more beneficial source of extra protein in salads, cereals, yogurt, or cottage cheese.

30. Thread cheese
Carbohydrates: 0 grams per 100 grams
Both adults and children love thread cheese. Packaged string cheese is one of the most convenient, low-carb snacks available. Your growing muscles will also benefit from an additional supply of high quality milk protein.

Carbohydrates: 3 grams per 30 grams
When it comes to snacks, it is always difficult to choose a product that offers an impressive amount of protein without refined carbs to load. Dried meat will be the best choice. Care should be taken, however, as some beef or turkey snacks are pre-soaked in sweeteners.

32. Walnuts
Carbohydrates: 4 grams in 30 grams
Walnuts will not only help you eat without unnecessary carbohydrates, but also provide the body with an impressive portion of very healthy omega-3 fatty acids, and this is another argument in favor of nuts.When buying nuts, choose non-salted nuts to control your sodium intake.

33. Kale Kale Chips
Carbohydrates: 8-12 grams in 30 grams
Kale’s Crispy Kale Chips are amazingly delicious (seriously!) And healthy, made from one of the most nutrient-dense foods on the planet. Compared to potato chips, they contain 30% less starch. Look for kale chips in health food stores, although more and more in supermarkets lately.

34. Almond Flour
Carbohydrates: 6 grams per ¼ cup
Made with finely ground almonds, Paleo-Diet Almond Flour can help you make cookies or other baked goods that are much healthier for your abs.

35. Shirataki Noodles
Carbohydrates: 0 grams in 100 grams
These translucent gelatinous noodles are made from the crushed roots of the Asian plant amorphophallus cognac. Shirataki is predominantly made up of a plant fiber called glucomannan, which ensures that there is no carbohydrate load at all.Shirataki noodles have their own unique taste that is difficult to describe, but they perfectly absorb the flavors of other dishes and go well with various seasonings. Rinse the noodles well with water before cooking and then briefly dip them in boiling water.

36. Amaranth
Carbohydrates: 23 grams in ½ cup
Cereals will never be the lowest carb food in a supermarket, but South African amaranth is low in them. Like quinoa, amaranth is a source of essential amino acids that fuel your muscles.Amaranth becomes sticky after cooking as it releases starch. Try it as an alternative to breakfast cereal.

37. Unsweetened iced tea
Carbohydrates: 0 grams per serving
While bottled sweet tea is a sugar bomb, a drink made with only brewed tea and water is excellent thirst quencher and is sugar free.

38. Unsweetened Almond Milk
Carbohydrates: 2 grams per serving
If you need an additional ingredient for a protein shake or morning cereal, try this nut-based drink.A great choice that won’t fill your holds with unnecessary carbohydrates. Just be sure to check the packaging, it should say “unsweetened milk”, since sugar is added to many non-dairy drinks during production.

39. Maple Juice
Carbohydrates: 3 grams in 1 cup
Think of maple juice – the purest liquid from maple trees before it turns into syrup – as the American answer to coconut milk, but with half the sugar.Each sip will give you the exquisite taste that you are used to associating with morning pancakes.

40. Tomato juice
Carbohydrates: 10 grams in 1 cup
Good old tomato juice contains half the sugar of orange juice. Also, don’t we need to increase the proportion of vegetables in our diet? Today, it is not difficult to find juice that is low in sodium to reduce the risk of fluid retention. Make sure to drink 100% natural vegetable juice, not a mixture of sugary fruit juices and sweeteners.

Eat right!

90,000 Cobb Chicken Salad – Recipes

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Winter always makes me crave crispy fresh vegetables, so I’m always looking for ways to make a hearty, not boring salad dish.Cobb salad is one of my favorite ways to do this. It’s packed with everything you love: eggs, cheese, bacon, creamy avocado, as well as protein, vitamins and healthy fats.

Rather than being tossed or chopped, it is put together in a fun and colorful way, making it perfect for introducing picky kids to salad. You can make light substitutions or additions based on your kids’ tastes, such as adding diced cheddar instead of goat or blue cheese, carrots or cucumbers instead of avocados, adding croutons, and so on!

Best of all, it is ready in no time and can be prepared in advance, making it ideal for a night out. So …

How to make a classic Cobb chicken salad?

  • Start by boiling the eggs.Use your favorite method if you have one, or follow these tips for perfect hard boiled eggs (I love doing more for egg salad sandwiches!)
  • Cook and slice or dice chicken breasts (or use leftover chicken or store-bought fried chicken).
  • Use the same skillet you used to cook the chicken to fry some bacon.
  • Cut the tomatoes and avocados.
  • Make a light homemade dressing.I love the simple and spicy red wine vinaigrette with this salad, but feel free to get creative! Creamy dressings like ranch or blue cheese work really well too.
  • Cover each plate with a spoonful of vegetables. Wear what you love again! Crispy romaine or icebergs work well, as do more tender vegetables like spinach or mixed salad. I used a mixture of red leaves and oil salads here.
  • Add chicken, tomatoes, avocado, diced eggs, bacon and cheese to the vegetables.
  • Sprinkle with dressing and serve!

Chicken, bacon and eggs are easy to prepare in advance, so all you have to do is collect the salad and enjoy.

Cobb salad

Cooking time 5 minutes

Cooking time 20 minutes

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Total time 25 minutes

Course: Dinner

American cuisine

Servings: 4 portions

  • 4 hard boiled eggs, peeled and sliced ​​
  • 8 pieces of chopped bacon
  • 2 skinless, skinless chicken breasts
  • salt and pepper
  • 1 tablespoon olive oil
  • 1 pint cherry tomato
  • 2 avocados, chopped
  • 1 cup grated goat cheese
  • 2 heads Romaine lettuce, puree or vegetable mix
  • 1/4 cup red wine vinegar
  • 1 tablespoon chopped shallots
  • 1 tablespoon Dijon mustard
  • 1/2 cup olive oil
  • salt and pepper for flavor
  • For the chicken: Heat 1 tablespoon olive oil in a large skillet over medium heat.Mash the chicken breasts until smooth and season with salt and pepper. Cook for about 6 minutes on each side, until they turn pink on the inside. Set aside on a cutting board to rest.

  • Cook Bacon: In the same skillet as the chicken, cook the chopped bacon over medium heat until crisp, about 4 minutes, and set on a plate lined with kitchen paper.

  • Prepare the dressing: Put the vinegar, Dijon mustard, shallots and olive oil in a jar and beat until smooth.Season to taste with salt and pepper.

  • Assemble the salad: Divide the salad into 4 plates. Place the tomatoes, avocado, crushed cheese, bacon, and chicken on top of the salad and drizzle with the dressing.


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90,000 The highest protein foods. Choosing low-calorie foods

Many people dream of losing weight and finding a perfect body, but for one reason or another they cannot achieve the desired result.To burn fat effectively, you need to eat well. When you expend more energy than you gain, you are losing weight. If you don’t control your diet, all your workouts will be useless.

Why are low-fat protein foods so important?

Eat more protein instead of fat. Protein is essential for muscle development and repair. Plus, it spurs your body’s fat-burning processes and reduces your appetite, so you eat less.Science has proven that protein alone can help you lose weight, even if you are not restricting your calories. Explore this list of protein foods to include in your diet. Perhaps you haven’t even thought about some of them.


Spinach contains not only protein, but also a substantial portion of vitamins A and C, as well as antioxidants and heart-healthy folic acid. It is also a source of magnesium, manganese and iron. Steam the spinach to preserve the vitamins and facilitate the absorption of calcium.Alternatively, spinach can be added to soup or simply mixed with pepper, garlic, and olive oil.

Sun-dried tomatoes

Tomatoes are high in lycopene, a substance that reduces the risk of various types of cancer and coronary artery disease. Sun-dried tomatoes contain twenty percent more lycopene. They can be dry or cooked in olive oil. The latter are softer, they are more convenient to use in recipes – add them to salads, sandwiches, sauces or pizza.


This tropical fruit is an excellent source of vitamin C and is rich in lycopene and antioxidants that are good for your skin.Guava helps regulate metabolism. Eat it raw. Guava contains much less sugar than other fruits.


Artichokes are high in fiber and protein, which are essential to keep you feeling full. They suppress hormones that increase appetite. If you want to lose weight, be sure to include artichokes in your diet – you can eat them with goat cheese and sun-dried tomatoes.


Green peas have eight times more protein than spinach.It is also an excellent source of vitamins, manganese and fiber. High fiber levels can help keep you from cravings for junk food. Add green peas to the omelet.


Beef contains a lot of protein. Choose lean beef that has fewer calories and less fat. The omega-3 fatty acids in this product can help reduce the risk of heart disease.


This is an exotic meat worth trying.It has a rich beef flavor and minimal fat. Ostrich meat contains choline, which is extremely important for weight loss. It is quite easy to prepare such meat, but do not fry too long – it will turn out to be dryish.


Pork is also rich in protein, but choose the tenderloin for less fat. Eating fresh, lean pork can help lower your body mass index and shed belly fat.


There is also a lot of protein in fish, for example, in halibut its content is quite high.Plus, this fish affects your serotonin levels, which is important for normal appetite control.


Salmon has a lot of calories, but it is extremely useful for losing weight. Studies have shown that people who eat this fish have lower inflammation and lower insulin levels.


Canned tuna is an excellent source of protein. This fish has a fairly low mercury content so it can be eaten without any fear.All you need to do is choose the oil-free option to cut down on your calorie intake.


Octopus is low in fat, but it is rich in minerals and vitamins that are beneficial to health. But don’t eat it too often because it contains a lot of cholesterol.


Turkey is an excellent source of protein with a minimum of fat. For those who stick to proper nutrition, it is great. This food is rich in omega-3 fatty acids, which improve brain function, raise mood and turn off genes that cause fat storage.Cook your turkey at home because restaurants often use fatty additives to enhance the flavor. Just grill it, adding pepper and spices to taste.


As with turkey, chicken is relatively low in fat relative to protein. Make chicken breast sandwiches or salads for great flavor. If you’re buying cooked chicken, go for the lowest salt option.


Anyone looking to gain muscle should include eggs in their diet.The biological value of eggs is much higher than that of other products. Most of the essential amino acids make eggs incredibly easy to digest. Both whites and yolks are equally important for health, so eat your eggs whole.


Beans are high in protein, antioxidants, vitamins and minerals that are extremely beneficial for the brain and muscles. Beans are slow to digest, so you’ll feel fuller longer and lose weight more effectively. Buy canned beans, which are easier to use – add them to soups or salads, mix with brown rice and steamed vegetables.


The high fiber content makes lentils incredibly satisfying. In addition, it speeds up the process of losing weight and lowers cholesterol levels. The essential minerals found in lentils will provide you with significant benefits. Add it to soup or use it as a side dish. Combine lentils with chicken or turkey for an especially mouthwatering taste.

Peanut Butter

Peanut butter contains the protein and healthy fats you need for your muscles.Peanuts help prevent heart disease. Go for the normal fat version – skim butter replaces fat with sugar.


Tofu is made from curdled soy milk by pressing the resulting clots into small rectangles. This is a great option for vegetarians. Tofu can be prepared in a variety of ways, such as grilling it.

Soba noodles

Japanese buckwheat noodles can be a great alternative to regular pasta.Soba contains more protein than regular wheat noodles and can be cooked in half the time. You can rinse the soba after cooking to remove excess starch and make it taste better. The noodles go well with a sauce or hot broth.

Sprouted grain bread

Not all types of bread are ideal for losing weight, because many of them contain too many carbohydrates. Nevertheless, bread made from sprouted grains is quite healthy.Make sandwiches out of it with avocado, onion, spinach, and tomatoes. This will be a great way to increase the amount of protein in your diet.


This cereal contains the most useful amino acids and a large amount of fiber. Eating quinoa will ensure that you feel full for a long time. Enhance the nutty flavor by roasting the beans before boiling.

Greek Yogurt

This yoghurt has twice the amount of protein than regular yoghurt. In addition, it is a source of beneficial bacteria that strengthen the immune system and spur metabolism.


Milk is one of the best sources of protein. Drinking milk strengthens teeth, increases the absorption of vitamins and moisturizes the body.

Chia seeds

These seeds are low in calories, but high in nutrients, protein and fiber. They will improve your health, help you lose weight, and lower your risk of heart disease and diabetes.

Fats, which are present in everything we eat, are primarily involved in the deposition of excess on the waist.This is due to the fact that they contain the maximum amount of calories. The belonging of the fats themselves to a certain type affects how useful they will be for the human body.

Few people manage not to exceed the daily rate of fat intake, since even a minimal amount of fried, sausage, chips, pastry dishes can harm your figure. If you prefer low-fat meals, you will not face problems with being overweight.
All food that we eat is divided into several groups based on how much fat is concentrated in the product:

  • products with a fat content of more than 80 g. These are margarine, butter, ghee, vegetable oil, lard. Their use must be minimized;
  • food in which fat is contained in large quantities, 20-40 g, includes various cheeses, sour cream, cream, pork, goose, duck, sausages, cakes, chocolate. These foods should be eaten with caution;
  • Foods containing a moderate amount of fat (10-19.9 g).These are ice cream, eggs, fatty cottage cheese, chicken, lamb, fatty fish. They can be consumed regularly.

Low fat foods

  • Low fat foods (3-9.9 g). These are kefir, milk, low-fat cottage cheese, milk ice cream, meat, say, beef, low-fat lamb, various types of fish such as pink salmon, herring, horse mackerel, mackerel and others. From sweet – fondant candies. Eat this food without fear. Even if there are a lot of these products in your diet, it will not harm the body;
  • Low fat foods (up to 3 g).These are protein milk, legumes, cereals, low-fat cottage cheese, low-fat fish, bread. Eating them is absolutely safe, even for those on the strictest diet.

Foods containing healthy fats

The degree of usefulness for the human body depends not only on how much fat is contained in food, but also on what type it belongs to. The most beneficial fats are unsaturated, as well as polyunsaturated, or polysyllabic fats.
Saturated fatty acids are found primarily in solid form.They are hard to digest. In addition, these elements are far from being the most beneficial for the body. They are found in cheeses, egg yolk, lard and meats, ghee, shrimp and lobster, milk and dairy products, chocolate, cream, palm, coconut, and butter.
Almost everything that is included in our diet contains, to varying degrees, various fatty acids and lipids. But not all of them are useful.
The beneficial alpha-linolenic acid is found in all edible vegetation, which has a characteristic dark leaf color.For example, these are soybeans, walnuts, flaxseeds.

Vegetable oils (olive, corn, sunflower, sea buckthorn, etc.) contain a lot of polyunsaturated fats.
Seafood contains an extremely large amount of essential fats for the body, which help the production of vitamin D, making our skin smooth and velvety. That is why to lose weight you should eat anchovies, salmon, tuna. In addition, the protein contained in fish is easily digestible.
To figure out where healthy fats are, and where not so much, the table of fat content in foods will help.

By eating foods that contain healthy fats, you will not only be able to maintain your figure in perfect shape, but you will also be able to maintain your health for a long time!

Danger of products without fat. How to reduce the amount of fat in food and not harm your health?

When trying to lose weight, women often pay special attention to the item “fats” on the packaging. And, as a rule, they try to choose with the lowest fat content. After all, giving up this component seems to be the best way to lose weight.Therefore, products without fats are taken without hesitation.

Recognize yourself? Then this article is for you!

Because the strategy of consuming foods where there is no fat is fundamentally wrong and even dangerous to health. Find out the truth about low-fat foods. And how to eat less fat and not harm yourself, we will now tell you.

Why shouldn’t fat be underestimated?

First, let’s figure out what fats are and why humans need them.

So, fats in the Big Dictionary of Medical Terms are complete esters of glycerol and higher fatty acids; are part of lipids; are of great importance as an energy, plastic and heat-insulating material in humans and animals.

Picture attached.

Got it clear?
Only that this is something very important.)

Let’s clarify the basic functions of fats:

  • Construction
    – fats are part of all cell membranes and tissues
  • Energy
    – when 1 gram of fat is burned, the body receives about 9 Kcal of energy
  • Protective
    – all important human organs are covered with a protective layer of fat
  • Storage
    – Fats store energy and water.Human reserve stock is 10-20% of body weight
  • Regulating
    – fats are involved in metabolism. Synthesize vitamins A, D, E, K

Therefore, no matter how much you want, you cannot give up fat. Fat-free
your body will only get dry skin, shedding hair, fatigue and metabolic disorders. Fat deficiency in the body leads to high blood cholesterol and deterioration of the cardiovascular system
In addition, low-fat diets most often end up with weight gain, because in a stressful situation, the body stores more additional fat reserves.

Find out if your fat is normal?

There are no universal tables of fat per day by height, weight or zodiac sign. We calculate the daily rate of fat according to the principle of 0.8-1.1 g per 1 kg of weight.

The weight required in this formula is also calculated:

  • for growth up to 165 cm, subtract 100 from growth;
  • with a height of 166-175 cm, we subtract – 105;
  • with a height of more than 175 cm – 110.

How it looks in practice:

The scales show 70 kg with a height of 163 cm.
Subtract – 163-100 = 63. Then 63 * 0.8 = 50.4.
With such parameters, the norm of fat per day will be about 50 grams.

If you want to lose weight or reduce your fat intake for some other reason, then this figure can be reduced to 0.5 g per day per kilogram of weight.

Reducing the amount of fat in food correctly

Have you read this far and are still convinced that you need to limit your daily fat intake? Then here are some ways:

  • Avoiding fried foods. The use of oil during frying will dramatically increase the fat content of the food. But almost all nutrients are lost in this case. Therefore, it is better to cook food by stewing or boiling. It is very convenient in this case to use a multicooker, grill or cookware with a non-stick coating.
  • Using a spray bottle or silicone brush to oil a frying pan or baking dish.
    It is hardly possible to completely exclude this product from the diet. But these two simple tricks will help you reduce the amount of oil when cooking.And when cooking in the oven, you can use special baking paper. Then the dish will not stick to the dishes even without oil.
  • Replacement of pork and lamb with beef and poultry.
    As for meat broths, it is better to refuse them too. Since the fat from boiled meat remains in the water.
  • Avoiding fatty fish
    (halibut, mackerel, sturgeon) and preference for moderately fatty (tuna, pink salmon, trout, salmon) and lean varieties (cod, flounder, perch, pike perch).
  • Refusal from dairy products with 0% fat content.
    In dairy products, the absence of fat is compensated by starch and various additives. The optimum fat content is 2-2.5%. For cottage cheese, even 5%.
  • Refusal from fast food.
    It is not trite, but it is still worth voicing. For example, I have a friend who thinks that a chicken cutlet in a famous fast food restaurant is more than harmless. Seemingly made from fillets and served with vegetables and salad.Think it’s low in fat? But no! It is deep-fried, which means it has absorbed a lot of oil.
  • Another for some reason not very obvious banality: take lunches and snacks with you.
    You always control the cooking process at home, but this is not possible in cafes and restaurants. If you still had to go to a restaurant, do not hesitate to ask about sauces, cooking methods and KBZhU. And in which case, feel free to ask for a replacement of any ingredient.

The process of losing weight is always stressful for the body, and these simple and painless methods will reduce the amount of fat in food and help maintain health.What do you think about carbohydrates? Do you also cut them to the maximum for weight loss? Find out if this is the case with our low and high carb eating habits article

While low-carb diets have many benefits, especially if you can afford to kick sugar or lose weight in order to improve your health, many are not ready to try this way, fearing that they will have to give up a lot of goodies. They wonder if low-carb foods can be fun.

Rest assured that you can still continue to enjoy a variety of great foods by following a healthy, low-carb diet. Low-carb recipes include everything from multicooker-cooked chicken and vegetables to burgers. What about low-carb breakfasts or light travel snacks? These can be green smoothies or protein shakes, low-carb desserts made from foods like coconut or almond flour, 1-2 hard-boiled homemade eggs, or newer varieties of grass-fed beef jerky, for example.

While a low-carb diet may not be the magic bullet for long-term weight loss, it can help most people cut back on sugar and carbohydrate intake from a variety of sources. Even if you only plan to cut back on sugar and carbohydrates for a short period of time, perhaps to ease your sugar cravings or eat healthier foods without heavy processing, you can probably see improvements pretty quickly.

Avoiding foods such as breads, cereals, sweetened drinks, processed dairy products, and even whole grains or starchy vegetables from your diet will be an important change in your diet that will cause your body to produce less insulin. This will help tidy up your blood sugar balance, reduce addiction and fatigue, speed up weight loss, which means your head will become clearer (at least as you get used to the change) and even reduce your risk of heart disease and diabetes.

Replacing high-carb foods with low-carb foods such as non-starchy vegetables, healthy fats and high-quality proteins will take these benefits to the next level: reduce hunger so you feel better and maybe even even out certain nutrient deficiencies.

It is worth understanding what carbohydrates are and how to avoid them. A “low-carb” diet will look different to different people. In the most general case, however, a low-carb diet means that you only get about 20-30 percent of your daily calories from carbohydrates – such as added sugars, cereals, fruits, or starchy vegetables.This is usually around 50-100 grams or less. In some cases, for example, if a person is on LCHF (low carbohydrate, high fat) or a ketogenic diet, which also belongs to low carbohydrates, they may consume even less carbohydrates, about 20-50 grams per day, in order to enter a state of ketosis (a condition in which fat is burned instead of glucose / carbohydrates for energy).

If your goal is to consume about 100 grams of net carbs per day, divide them between three main meals, each with 30-35 grams of net carbs.What are net carbs? This is the amount of carbohydrates obtained after subtracting the weight of fiber from the total amount of carbohydrates.

In other words, fiber is not counted in the total because it is not actually digested and does not affect blood sugar like glucose. For this reason, most people, even on a very low-carb diet, still try to consume fiber-rich foods such as non-starchy vegetables and sometimes nuts / seeds.

Even those on a very low-carb / ketogenic diet (with a daily amount of about 20-30 grams or less carbs) can still eat any non-starchy vegetables, as they are high in fiber, high in water and nutrients, and are highly nutritious and contain very few calories.

What would a low-carb meal look like with 30-35 grams of net carbs?

One meal on a low-carb diet may include the following:

3 oz (85 grams) protein (e.g. chicken breast), 2 cups of non-starchy vegetables such as broccoli and peppers, mixed green salad topped with 1 to 2 tablespoons of butter or sauce. This will all have less than 35 grams of pure breeders. If you replace vegetables with starchy ones, say, beets or turnips, there would be more growers, but not much.For a meal to be considered moderate to high in carbohydrates, cereals, fruits, sweeteners like honey or potatoes would have to be added – that’s 20-25 grams (or more) per serving.

  • Lettuce leaves or something green and ornamental, such as cabbage, on which are spread vegetables with chopped chicken, sprinkled with sesame seeds.
  • Fajitas with any protein of your choice and lots of vegetables
  • Chicken or salmon burgers
  • Empanadas or quesadillas made from almond and coconut flour with beef from farm cows and cheese
  • Cabbage-based pizza
  • And many other options such as smoothies, casseroles and slow cooker dishes

Useful and harmful low-carb foods

You may be wondering what is carbohydrate and what is not.Let’s be clear: even if a food or dish is low in carbohydrates, that doesn’t mean it’s a healthy meal! In many cases, the quality of the carbs you eat is more important than the quantity. I recommend refraining from packaged low-carb foods, such as most store-bought protein bars or quick snacks, in order to avoid processed or synthetic ingredients in your diet. Yes, they will provide you with fats and protein, yes, they are low in carbohydrates, but globally they are still harmful because they contain processed powdered proteins, refined oils and artificial sweeteners.

If you’re thinking of something to take with you as a quick snack on the run, it’s best to do something yourself. You can make low-carb snacks at home using ingredients like nuts, seeds, humus, coconut flour and coconut, protein powder (whey or bone broth), oatmeal and cocoa powder energy bytes, cabbage ovaries, and even these low-carb. ” sweets “like cookies, muffins or donuts. And the fastest way is to make a low-carb protein shake.

If you intend to tidy up your diet and move on to new low-carb recipes, you also want to get rid of “diet” or “light” foods that contain non-fat artificial ingredients. To achieve a lower fat content in these foods, more flour or carbohydrates, thickeners, emulsifiers or artificial sweeteners are usually used. Although they may not be as high in carbs or cane sugar, I would still avoid foods with trans fats or hydrogenated oils, because they are essentially fast food or long shelf life food.

50 Best Low Carb Foods

Listed below are dozens of low-carb foods that will fit perfectly into your diet:

Low-carb vegetables

  1. Broccoli
  2. Cauliflower
  3. Mushrooms
  4. Pepper
  5. Chard or collard greens
  6. Asparagus
  7. Spinach
  8. Green beans
  9. Arugula
  10. Onions or leeks
  11. Tomatoes
  12. Brussels sprouts
  13. Avocado
  14. Cabbage
  15. Carrots (moderate amount of carbohydrates)

Eggs and dairy products

  1. Homemade eggs
  2. Fatty unsweetened yogurt or kefir
  3. Raw whole milk
  4. Hard cheese, sour cream and heavy cream (all of which are low in carbohydrates, but I highly recommend keeping it as natural and organic as possible, ideally from raw milk).Low-carb cheeses include blue, cheddar, goat cheese, feta, swiss, parmesan, and asiago.

Meat and seafood

All of the following are low carb foods. I recommend looking for wild-caught fish, as well as avoiding most shellfish like shrimp, as they often contain heavy metals like mercury. Organic beef and other fatty red meats can also be included in the diet, as can poultry and eggs.While some low-carb ketogenic diets include pork and processed meats like bacon, I don’t recommend eating such unhealthy foods.

  1. Salmon
  2. Haddock
  3. Trout
  4. Halibut
  5. Sardines
  6. Anchovies
  7. Mackerel
  8. Tuna or cod (in moderation)

Nuts and seeds

  1. Chia seeds
  2. Flaxseed
  3. Almond
  4. Walnuts
  5. Pumpkin, sesame or hemp seeds
  6. Cashews and Brazil nuts (and nearly all other nuts or seeds too)

Oils and fats (all do not contain carbohydrates)

  1. Coconut, olive, hemp, linseed, walnut or avocado oil
  2. Butter or ghee
  3. Palm oil
  4. Lard

Condiments, herbs and spices

  1. Herbs such as turmeric, ginger, oregano, rosemary, basil, natural sea salt, pepper, etc.D.
  2. Hot sauces
  3. Apple cider vinegar and most other vinegars in small quantities (balsamic, white, red, etc.)
  4. Cocoa powder (best raw and unsweetened)
  5. Mustard (only avoid high sugar mustards such as honey)
  6. Soy sauce, tamari or coconuts
  7. Bone broth (drink alone or use in meals)

Non-carbohydrate drinks

  1. Teas including green, black, oolong or white
  2. Herbal teas (ginger, chamomile, honey plant, mint, tea, etc.)etc.)
  3. Freshly squeezed vegetable juices or green smoothies

What about starchy vegetables, beans and fruits: can they be used in diet meals?

If you find it difficult to remember which vegetables are starchy and therefore high in carbohydrates, here are some simple signs:

  • Most vegetables growing above the ground are considered “non-starchy,” and therefore lower in carbohydrates (eg cruciferous vegetables such as broccoli, leafy greens, peppers, Swiss chard, and kale).Some squash are also considered non-starchy, including spaghetti squash and zucchini.
    • Vegetables growing underground, also called “root vegetables”, are usually richer in starch and carbohydrates (for example, potatoes, carrots, turnips, beets).
    • This is not an ironclad rule. For example, regular pumpkins grow above the ground and are high in carbohydrates, but these traits can be used as a starting point.

While most root vegetables and fruits are not generally considered “low carb,” many are still high in nutrients, low in sugar, and make a good addition to any diet.In fact, passed through a sieve, chopped or mashed vegetables and fruits in many cases can serve as substitutes for sweeteners or even cereals. Shredded cauliflower is a good example.

Ditto for legumes or legumes, for example chickpeas can be made into flour or hummus, making a great pasty side dish that goes well with many low-carb dishes. These foods are rich in antioxidants, provide you with the fiber you need, and make food sweeter, which can help you overcome sugar addiction without adding it separately.For this reason, I recommend including the following fruits and starchy vegetables in your diet:

  • Berries – such as strawberries, blackberries, blueberries or raspberries
  • Cherry
  • Cranberry
  • Citrus
  • Sweet or purple potatoes
  • Rutabaga
  • Beets
  • Celery
  • Parsnip

Legumes and legumes – such as chickpeas, black beans, mung bean, adzuki, etc. are also not considered low-carb foods, but in moderation are healthy foods.If you decide to include legumes or grains in your diet, I recommend pre-soaking and sprouting them before cooking. This helps in the release of more protein, vitamins and minerals, and also makes them more easily digestible.

Low Carb Diet: An Overview of Benefits and How It Works

Many studies show that a low-carb diet is beneficial for those who make consistent efforts. It isn’t always necessary to cut out all unprocessed, whole carbohydrate sources (such as the fruits and starchy vegetables mentioned above), but avoiding processed foods, sweeteners, and even cereals can benefit you in the following ways:

  • Faster weight loss and usually easier maintenance of a healthy weight.Since glucose from carbohydrates is no longer available as an energy source, the body will use stored body fat instead of dietary fat and protein.
  • More satiety from food, less hunger and dependence (especially from foods rich in carbohydrates and sweets).
  • Normalization of blood sugar levels. This is due to better control over the surges in insulin and glucose. For a pre-diabetic or diabetic condition, this can be a deciding factor to prevent symptoms or complications.
  • Neuroprotective effects, improved cognition, including reduced head fog or loss of energy, improved memory later in life, and relief of symptoms of epilepsy.
  • In some cases, an improvement in hormonal balance. This often results in better sleep, less fatigue, relief from pain or muscle weakness, and improved overall tone.
  • Reduces bone loss and the risk of osteoporosis.
  • For athletes, this provides possible beneficial changes in weight and physique, as well as an increase in the relative values ​​of maximum oxygen uptake (VO2 max) and oxygen uptake at lactate threshold (VO2 LT).
  • In some cases, the risk of cardiovascular disease or metabolic syndrome is reduced by normalizing blood sugar and bad cholesterol levels.

Wondering what types of foods you should really avoid if you are on a low-carb diet? They’re more stuff like sweeteners, flours, and thickeners, so avoiding them will help keep your carbohydrate intake low:

  • Avoid grains (including wheat, barley, oats, rice and other whole grains) if you want to eat really low carbs.This also applies to all foods made from cereal flour such as bread, cakes, cookies, chips, cereals, muffins, pasta, etc.
  • Sugar and products containing artificial sweeteners or added sugars (honey, cane sugar, coconut sugar, etc.)
  • Most store fruits and fruit juices (with a lot of added sugar, with the exception of lime and lemon juice)
  • Most ready-made spices, sauces or batch mixes, which usually contain sugar.
  • Alcohol, soda and other sweetened beverages.
  • If you want to cut carbohydrates drastically (if you are, say, on a ketogenic diet), also avoid most dairy products such as yogurt, ricotta, or cottage cheese. Cheese that is high in fat and low in carbohydrates is often included in low carbohydrate diets, as they are very low in carbohydrates.

Remember that no matter how many carbs you plan to consume per day, it is helpful to purposefully aim to consume more natural foods and less processed foods.

It is best to experiment with an extremely low-carb diet for a period of time, but in the long run (focusing on how you are going to eat at all times) keep in mind that you need to eat a variety of plant foods that contain at least some amount of carbohydrates.

To maintain a long-term, healthy diet, you need to understand carefully how many carbohydrates per day, given a balanced diet, you can consume without risking weight gain or other health problems.This information about your personal biochemistry should be used in order to maintain a balanced diet – one that will contain healthy proteins and fats, as well as fresh vegetables, fruits and even starchy vegetables, legumes or grains, if they suit you.

Examples of Low Carbohydrate Meals


Country style eggs

Nutritional value per serving:

  • 151 calories
  • 46.8 g protein
  • 10.4 g fat
  • 1.7 g sugar

Try making a hearty breakfast for breakfast: Mexican-style country eggs.This dish includes minced meat, eggs, peppers and spices, served over a tortilla with fresh tomatoes, avocado and cilantro. This low-carb meal will give your day a healthy, protein-rich head start so you can recharge and feel full until lunchtime.


Chopped cauliflower

Nutritional information per serving (1 1/3 cups):

  • 108 calories
  • 9 g protein
  • 3 g fat
  • 1 g sugar

Shredded cauliflower is a quick and healthy alternative to rice and is your new favorite for lunch.Chop cauliflower, place in a blender or food processor to create a crumbly mass. Add eggs for protein, ghee as a healthier substitute for butter, onions and garlic, and you have a simple, tasty, and dietary meal.


Salmon with pecan and pesto

Nutritional value per serving:

  • 140 calories
  • 17 g protein
  • 5 g fat
  • 2 g sugar

This quick and easy meal only takes 25 minutes to prepare.Rich in omega-3 fats and healthy protein, Salmon Pecan Pesto is an amazing dish you’ll want to return to. To top it off, serve it with a leafy salad.

Key Takeaways on Low Carb Nutrition

  • Low-carb diets can help you lose weight faster and potentially help with certain conditions such as sugar addiction, mental confusion, fatigue, and the risk of metabolic syndrome or diabetes.
  • Low-carb foods include non-starchy vegetables (such as leafy greens or cruciferous vegetables), healthy fats such as coconut or olive oil, butter and hard cheeses, meats, seafood, and eggs. Moderate carbohydrate foods include nuts, seeds, legumes, legumes, and some starchy vegetables.
  • Depending on your overall health and goals, it is not always necessary to completely cut out healthy sources of carbohydrates, such as fruits or starchy vegetables.In some cases, soaked grains and legumes (which are higher in carbohydrates) can be included in a balanced diet of predominantly low-carb foods.
  • What can be made with low carb foods? Recipes with them assume no added sugar, refined grains, or artificial sweeteners, such as protein shakes, smoothies, salads, slow cooker dishes, fajitas, burgers or meatballs, and much more.

First of all, it should be remembered that a healthy diet is based on foods high in protein, carbohydrates and fats. They are called the triad of essential nutrients. Without them, the vital activity of the organism is impossible.

The role of proteins in our lives

An irreplaceable part of our food is proteins. They go to the construction of new cells, and cells that replace worn out ones, take the most active part in the metabolism that occurs continuously in our body.Scientists have called them “proteins” for a reason – from the name of the Greek god Proteus, who constantly changed his form. The protein molecule is also prone to metamorphosis. Body proteins can only be formed from food proteins.

The main sources of animal proteins are meat, cottage cheese, fish, eggs. Plant foods also contain proteins. Legumes and nuts are especially rich in them.

Eating plant and animal food, a person gets protein. I must say that food proteins are significantly different from the proteins from which the human body is built.

Proteins in the process of digestion are capable of breaking down into amino acids. They are absorbed and the body uses them to make its own protein. There are 22 types of the most important amino acids. Eight of them are named irreplaceable. They are called so because the body cannot synthesize them on its own, and we get them only with food. The remaining 14 amino acids are considered replaceable.

Different proteins contain different complexes of amino acids, and it is very important for us that the body constantly receives the full set of proteins it needs.In the surrounding world, there are no such unique products that in the composition of their amino acids would coincide with the proteins of the body of Homo sapiens. To build them, both animal protein foods and plant foods must be included in the diet. Please note that at least 1/3 of animal proteins should be on the menu. In the daily diet of a healthy adult, the average protein norm should be 100-120 g, and when people perform hard physical work, the norm increases to 150-160 g.

The term “rational nutrition” means a combination of plant-based animal products. This combination will provide a balanced set of amino acids, promoting a better metabolism.

Proteins from dairy products are digested the fastest. Meat and fish are digested a little more slowly (beef is much faster than pork and lamb meat). Next come cereals and bread. The stomach digests well the proteins of wheat baked goods made from white flour (high grades), and dishes made from semolina.

Foods high in protein

Foods with a high protein content (per 100 g of product)

You should never forget that with an excess of protein in the diet, you can greatly overload the liver and kidneys with protein breakdown products. Excessive consumption of proteins leads to putrefactive processes in the intestines. Products of nitrogen metabolism also accumulate in the acidic side. You should, of course, limit the intake of proteins for those people who suffer from gout, have liver and kidney disease.

Fats are considered to be the most powerful, solid source of energy. Another useful side: “depot” of fat, or fatty deposits, are designed to protect the body from heat loss and tissue injury, and for internal organs, fat capsules serve as support and protect against mechanical damage. The accumulated fat is the main source of energy for the body in the event of acute diseases, when appetite is reduced and the absorption of food is limited, or in the case of starvation.

For us, the sources of fat are vegetable oils and animal fats, as well as fatty fish, meat, egg yolk, dairy products.

Fats consist of saturated and so-called unsaturated fatty acids, fat-soluble vitamins E, A, B, lecithin and a number of other substances necessary for the body’s activity. They promote the absorption of fat-soluble vitamins and minerals from the intestines.

Adipose tissue is a powerful reserve of energy material. In addition, in the presence of fat, the taste of food improves and the feeling of satiety appears. Fats can be formed from proteins and carbohydrates, but they are not completely replaced by them.

It is possible to meet the body’s needs for fats only by combining animal and vegetable fats, since they complement each other with substances vital for us.

Fatty acids, which are part of fats, distinguish between saturated and unsaturated. Saturated acids can be easily synthesized in the body. These include stearic, palmitic, nylon, butyric acids. They have a low biological value and have a negative effect on fat metabolism, liver function, and contribute to the development of atherosclerosis.Acids of this type are found in large quantities in animal fats (beef, lamb) and some vegetable fats (primarily coconut oil).

Unsaturated fatty acids take a very active part in cholesterol and fat metabolism. These compounds are biologically active. They help to increase the elasticity and decrease the permeability of blood vessels, and prevent the formation of blood clots. Such acids, first of all, polyunsaturated (arachidonic, linoleic, linolenic), are not synthesized in the body – they go there with food.Acids of this type are found in fish oil, lard, olive oil, sunflower oil and corn oil.

In addition to fatty acids, fats contain fat-like substances – phosphatides and stearins. Their purpose is to participate in the secretion of hormones, promote the process of blood coagulation, and form cell membranes. Cholesterol is the most famous of the stearins. It is found in large quantities in animal products. A large amount of cholesterol in the body leads to undesirable changes in the state of blood vessels, contributes to the early development of atherosclerosis.For this reason, doctors recommend limiting the diet of foods that are high in cholesterol (fatty meat, egg yolks, brains, butter, cheese and fatty dairy products), and enrich the diet with foods containing choline and lecithin (vegetables and fruits, milk and sour cream in fat-free form).

For adults, the daily rate of fat ranges from 100 g with light labor and up to 150 g with hard physical labor, especially in the cold. On average, the diet of fat per day should consist of 60-70% of animal fats, and of vegetable fats by 30-40%.

Foods high in fat

Foods with a high fat content (per 100 g of product)

Product Amount of fat, g
Butter (vegetable, ghee, butter), margarines, cooking fats, pork fat more than 80
Sour cream of 20% (and higher) fat content, cheese, pork, duck, geese, semi-smoked and boiled sausages, cakes, halva and chocolate from 20 to 40
Fat cottage cheese, butter ice cream, cream, lamb, beef and 1st category chickens, eggs, beef sausages, tea sausage, salmon, sturgeon, saury, fat herring, caviar from 10 to 19
Milk, fat kefir, bold cottage cheese, milk ice cream, lamb, beef and chickens of the 2nd category, pink salmon, mackerel, horse mackerel, pastry, sweets from 3 to 9
Fat-free cottage cheese and kefir, pike perch, cod, pike, hake, cereals, bread less than 2

When consuming fats, one should not forget the fact that an excess of these substances interferes with the absorption of proteins, magnesium and calcium.To ensure proper fat metabolism, it is necessary to supply the body with sufficient vitamins. By eating abundantly high-fat foods, you inhibit the secretion of gastric juice, delay the excretion of food from the stomach. There is an overload of the functions of other organs that are involved in the breakdown and assimilation of food. Excessive fat intake leads to indigestion. For people suffering from chronic diseases of the pancreas, liver, gastrointestinal tract and biliary tract, fats pose a serious danger.

Foods high in carbohydrates

Purpose of carbohydrates
– to serve as its main source of energy for the human body, to help our muscles work. They are needed for the normal process of metabolism of fats and proteins. Carbohydrates in combination with proteins contribute to the formation of certain hormones, enzymes, secretions of the salivary and mucus-forming glands, and other important compounds. In the daily diet of an adult, the average rate of carbohydrates is 400-500 g.

Carbohydrates are divided into two groups – simple and complex. The chemical structure is different from complex simple carbohydrates. Differ among them monosaccharides (fructose, glucose, galactose) and disaccharides (lactose, sucrose, and maltose). Contains simple carbohydrates in sweet-tasting foods. These are sugar, honey, maple syrup, etc.

– this is the name of complex carbohydrates. Their source is plant food – cereals, legumes, vegetables. The group of complex carbohydrates includes pectins, starch, glycogen, fiber, hemicellulose, etc.Polysaccharides form the basis of dietary fiber, therefore their role in nutrition is so important.

For the body, the main suppliers of sucrose are sugar, candied fruits, jam, confectionery, sweets, sweet drinks, cotton candy, ice cream, and some types of vegetables and fruits: beets, apricots, carrots, peaches, sweet plums, dates, etc.

Sucrose when it enters the intestine is broken down into fructose and glucose. Sugar was called the “white death” in the 70s. last century. In his book Sweet Blues, W.Daphnia wrote: “It is more harmful than opium and more dangerous than a nuclear bombardment.” After that, the sugar persecution began. Nowadays, the danger of sugar is being questioned. WHO experts in their 2002 report said that dietary sugars refer only to factors that increase the risk of developing dental caries, but it does not affect cardiovascular, oncological and other mass diseases. Sugar itself does not pose a danger to humans, but its excessive consumption (instead of healthy foods) leads to a decrease in the nutritional value of any diet.

Glucose (dextrose)
– Called the main supplier of energy for the brain, muscle cells and red blood cells – erythrocytes. It is found in berries and fruits. In people with a body weight of 70 kg, the brain consumes about 100 g of glucose, striated muscles – 35 g, erythrocytes – 30 g. To form the glycogen we need in the liver, glucose is also needed. Interestingly, it is involved in appetite regulation. In the blood, the glucose content decreases, this signals the body’s need for food.

Glycogen belongs to animal carbohydrates. It is a glucose polymer, a polysaccharide, a kind of starch. The body must contain about 500 glycogen. Food sources of glycogen are meat and liver of animals and birds, fish, and seafood.

Fructose (levulose)
is the sweetest of all natural sugars. For its assimilation, the hormone insulin is almost not required, this quality allows patients with diabetes mellitus to use it, but also in very limited quantities.

Lactose (milk sugar)
contain dairy products. This carbohydrate normalizes the activity of microflora useful to us, suppresses the processes of putrefaction in the intestines. Lactose helps with calcium absorption. In the case of a congenital or acquired deficiency in the intestine of the enzyme lactose, the process of its breakdown into galactose and glucose is disrupted. This leads to intolerance to dairy products. Fermented milk products contain less lactose than whole fresh milk, because during fermentation, lactose is converted to lactic acid.

Maltose is the name given to malt sugar. It is an intermediate product formed during the breakdown of starch by the enzymes of the germinated grain and digestive enzymes. Maltose is formed, then it breaks down to glucose. Free maltose contains honey, malt extract, beer.

About 85% of all carbohydrates in human diet are starch. Its sources are bread, flour, cereals, legumes, potatoes and pasta. Starch tends to be digested rather slowly, breaking down at the same time to glucose.You need to know that starch from semolina and rice is able to digest faster and easier than that obtained from pearl barley and barley groats, millet and buckwheat, from bread and potatoes. Starch from jelly is absorbed faster, i.e. in natural form, heat-treated.

Dietary fiber consists of a complex of carbohydrates (fiber, hemicellulose, pectins, mucus, gum) and lignin, which is not a carbohydrate. A lot of dietary fiber is found in bran, wholemeal and bread made from it, cereals with shells, nuts and legumes.

is a complex carbohydrate, the human body is not able to digest. It enhances intestinal motility, and for this reason it is needed for proper digestion. Cholesterol is excreted from the body with the help of fiber. Insoluble fiber is able to remove toxins, cleansing the body of harmful substances. There is fiber in wheat bran and in many types of vegetables and fruits.

Pectins are designed to stimulate digestion and also remove harmful toxins from the body.Plums, apples, peaches, gooseberries, cranberries, apricots, as well as some vegetables – potatoes, cabbage, cucumbers, onions, eggplants – contain a large amount of pectins. Pectins are also beneficial because, in their presence in the intestine, putrefactive processes are reduced, and they are also needed for the healing of the intestinal mucosa.

Polysaccharide inulin
is a polymer of fructose. A lot of inulin contains Jerusalem artichoke, artichokes and chicory.

Hemicellulose is a polysaccharide of the cell wall.He is able to hold water. Cereal products contain the most hemicellulose.

Foods with a high carbohydrate content (per 100 g of product)

When calculating the amount of carbohydrates in your diet, try to avoid excessive consumption of them, this can lead to obesity. And if you daily and excessively consume sugar (or meals with a high content of it), you can provoke the manifestation of latent diabetes mellitus.

You need to know that sugar is not the cause of this disease.Sweet dishes act as catalysts (accelerators) of an already existing disease. After all, they overload the pancreas, depleting the cells that produce insulin. And you cannot do without it when absorbing glucose.

But it is also not recommended to limit the amount of carbohydrates consumed to a minimum. Even dieters need to consume at least 100 g of carbohydrates in their daily diet. If there is a lack of carbohydrates in the body, the metabolism of fats and proteins is disrupted.Harmful products of incomplete oxidation of certain amino acids and fatty acids begin to accumulate in the blood. Carbohydrate deficiency develops. Its symptoms: lethargy and drowsiness, headaches, weakness, hunger, dizziness, trembling hands, nausea, sweating. To return to good health, you need to quickly give a person a cup of sweet tea or a piece of sugar, candy.

Basics of a balanced diet

The goal of a balanced, rational diet is to provide adequate nutrition that meets the physiological needs of the body.

If we take the ratio of proteins to fats and carbohydrates, the most optimal ratio is 1: 1: 4 (or 5). What does this mean? The daily diet of a healthy working person should contain approximately 100 g of protein (of which 65 are from animal products), the same amount of fat (of which at least 30 g from plant products) and carbohydrates 400-500 g.

In any diet, except for fats, proteins, and carbohydrates, it is necessary to provide for the intake of mineral elements (in accordance with the physiological norm).It is also necessary to provide for vitamins (moreover, ascorbic acid with B vitamins is twice the norm: vitamin C – 100 mg plus 4-5 mg of B vitamins).

To achieve this goal, include in the menu side dishes and salads from fresh vegetables, yeast drink, freshly squeezed juices, fruits and berries, bran, rosehip decoctions. Table salt can be consumed in the usual amount (not exceeding 10 g per day). You need to drink water. Depending on the air temperature, fluid intake should reach 1.5 – 2 liters.

If these conditions are met, food consumption will correspond to energy expenditure. Accordingly, body weight will not change, and you will feel great.

90,000 Fresh Cabbage Salad with Ham recipe. Salad with ham and cabbage and cheese

This salad with cabbage, ham and croutons can be made from any, shall we say, cabbage. From white or red – no difference, but it is advisable to take both the one and the other young. Now the first cabbage of this year has gone – I’m making it out of it.In winter, you have to take either a cabbage with a sharp top, or, conversely, a very flattened one – those have a more tender leaf than an ordinary round white cabbage, they are also suitable for winter.

What, in general, is such a salad with cabbage, ham and crackers good for? I use it when it suddenly occurs to my husband to go on a fasting diet. He prefers low-carb, so he requires salads, whole grain breads, and meats. But I know him, with low-calorie salads made from only cucumbers and tomatoes and lettuce leaves he doesn’t gorge himself out of habit, and then he walks around and gets angry, and everything is not the same for him.This is where this salad with cabbage, ham and crackers comes to my rescue from time to time.

Croutons, of course, whole grain! By the way, the darker the bread, the tastier they are, from gray it is not so tasty. In addition to crackers, there are many, many cabbage, it is coarse fiber and low in calories. And it fills the stomach very well. And ham – it serves as a wonderful trick for our senses! Its in this salad with cabbage, ham and croutons – pure miserable, only 5%! But for the body, according to perception, there is still a difference whether it ate only cabbage and cucumber, or there was a little meat there.The body with ham likes it better, it feels fuller. In general, ham is a seasoning, it is for enriching the taste and in order to chew up the taste analyzers.

Now – why is there ham in the salad, and not sausage, say? It is important! Because the same ham that you see has only 100 calories per 100 g of product. She is the absolute champion among low-calorie meat products.

To summarize, I make this salad with white cabbage, ham and croutons so that my husband and I are fed and my nerves are safe.

Finely-finely chop, chop or shred cabbage.

Finely-finely chop the ham.

Three cucumber on a coarse grater. Cucumber is desirable but not required. With him – softer, without him – rougher and less juicy.

Add sour cream, salt and pepper, mix the salad. It is too early to check the salinity level and add salt.

Finely-finely chop the bread.

Croutons can be dried in any way you are used to.I do this in the microwave. 1 minute at 800 W, then divide the stuck together, another 1 minute at 800 W, a minute of pause with the door open and another minute at 800 W. After that, they will be iron crispy.

Salad with cabbage, ham and croutons should be marinated for at least 2 hours, and preferably all three. Such a long marinating time is especially important if you are making with red cabbage. Liquid will most likely form in the salad. Do not drain it, stir in the cabbage to keep the salad juicy.

Well, just before serving, each of the eaters sprinkles croutons on the salad. Bon Appetit!

Details: Cabbage and Ham Salad recipe with photos from the gourmet chef and housewives from various sources.

How to Make a Delicious Spring Cabbage Salad

Ham with cheese is a flavor combination that everyone loves. But if you add juicy cabbage here, you get a very tasty and delicate salad.It is advisable to take young white cabbage or Peking cabbage. Any cheese will go, but I prefer hard cheese, so the salad looks prettier and the taste of the cheese is not lost. If you love kale, see other kale recipes.


  • 300 g ham;
  • 300 g cheese;
  • 1 small head of young cabbage;
  • parsley or dill;
  • mayonnaise;
  • salt and pepper optional.

Recipe for a delicious salad with ham, cheese and young cabbage

1.We wash the cabbage, dry it with a paper towel and finely chop it. For convenience, it is better to use a special cabbage grater. We put the grated cabbage in a large container for the salad. In order for the cabbage to lightly let the juice flow, you can squeeze it with your hands several times.

2. Cut the ham into small pieces and add to the salad.

3. We also cut the cheese into small cubes.

4. Grind the herbs. Salt and pepper lightly. You don’t need to use salt and pepper at all, since cheese, ham, and mayonnaise are already salty on their own.As with any salad, it can be salted at the end if you find it unsalted.

Delicious young cabbage salad with ham and cheese is ready! Bon Appetit!

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Cabbage has healing properties and essential vitamins, which is why nutritionists advise to include in the diet as much of this vegetable as possible. You can create a huge number of dishes and snacks from cabbage. It is enough to diversify the ingredients and you can experiment.

Simple recipe

  1. Wash pepper well, dry with a dry towel. Cut the pepper in half. Clear all seeds. Then cut into cubes. For the salad, you need red, large pepper;
  2. Wash the cabbage. Remove unnecessary leaves. Chop finely;
  3. Cut ham into thin strips;
  4. Take a deep dish, put chopped peppers and all other chopped food into it;
  5. Open a jar of corn, pour out all the marinade, combine with other ingredients.To mix everything;
  6. Cut the rye bread into cubes and place on a baking sheet. Place in a preheated oven at 180 ° C for a quarter of an hour. Add croutons to salad before serving.

Read the same:
Mushroom and pork salad recipe with photo

Ham, cabbage, tomato and cucumber salad


  • eggs – 4 pcs;
  • ham – 300 g;
  • salt – a pinch;
  • tomatoes – 2 fresh;
  • two fresh cucumbers;
  • olive oil – 100 ml;
  • 300 g fresh fork;
  • black pepper – a pinch.

Total cooking time: 15 minutes.

Calories: 86.

  1. Dip eggs in water with salt and place on the stove. Cook them for about ten minutes after they boil. Place the container with eggs under cold water so that they cool slightly, peel them. Cut into small pieces;
  2. Thinly slice the ham;
  3. Take the pith of a head of cabbage, chop;
  4. Wash tomatoes and cucumbers, dry them with a towel, grind;
  5. Open a can of corn, pour out the marinade.Put eggs, ham, chopped head of cabbage, cucumbers, tomatoes in a deep bowl. Add corn, salt, pepper, pour in olive oil, mix gently.

Salad with ham, cucumber, egg and Beijing


  • half a head of cabbage;
  • ham – 200 gr.;
  • two cucumbers;
  • two boiled eggs;
  • one bow head;
  • squeezed lemon juice;
  • mayonnaise;
  • some salt.

Time: 15 minutes.

Calories per 100g: 87.

  1. Cut the onion into cubes. Wash under the tap with cold water. Add a little lemon juice;
  2. Grind the Chinese cabbage and meat product. Eggs and cucumbers can be cut in different ways. It depends on personal taste;
  3. Combine all ingredients with mayonnaise, salt and stir.

Peking cabbage and cheese salad


  • one Beijing forks;
  • one cucumber;
  • ham – 250 g;
  • 100 g of hard cheese;
  • mayonnaise;
  • a pinch of salt, pepper.

Cooking time: 30 min.

Calories per 100g: 125.5.

  1. Chink fresh head of cabbage;
  2. Wash the cucumber under the tap, dry, cut into strips;
  3. Cut meat product into slices;
  4. Put everything in a deep bowl, rub the cheese on top;
  5. Finally, add mayonnaise and spices. Mix all ingredients together.

Salad with Chinese cabbage, ham and croutons


  • half a head of Chinese cabbage;
  • 250 g ham;
  • 1 can of corn;
  • a handful of green onions;
  • one pepper;
  • croutons;
  • 4 Art.l. mayonnaise.

Time required: 10 minutes.

Calories :

  1. Cut fresh head of cabbage into strips;
  2. Wash the pepper and dry. Grind to taste;
  3. Thinly cut the meat product;
  4. Add corn to these ingredients. Finally, season with mayonnaise, mix everything, decorate with croutons on top.

Read the same:
Vegetable and seafood salad recipe

Warm salad of pasta and cauliflower with ham – insanely delicious!


  • pasta – 400 g;
  • cauliflower – 250 g;
  • carrots – 150 g;
  • ham – 400 g;
  • vegetable oil – 100 g;
  • mayonnaise – 100 g;
  • tomato paste – 1 tbsp.l .;
  • some salt, sugar, pepper.

Total time: 45 minutes.

Calories :
251 kcal.

How to make the sauce:

  1. Mix the tomato with vegetable oil;
  2. Add mayonnaise and other spices.

Salad preparation:

  1. Boil the pasta in a large amount of salted water. Let them cool down;
  2. Wash carrots and cabbage. After cutting, put in boiling water, boil until tender.When cooled, combine with pasta;
  3. Add chopped meat product;
  4. At the end you need to season the salad with the sauce, put in a deep container.

Little secrets

  1. If you do not like an ingredient, you can either remove it or replace it with another, taking into account the compatibility of the products;
  2. It is advisable to use only fresh products, not those that are already two or three days old.
  3. If you don’t like ham, you can substitute bacon for it.

To summarize, it is worth noting that cabbage and ham are versatile ingredients. They are combined with many products, due to the presence of which the impression is created that the salad is one and the same, only the taste is always different. Taking into account the calorie values ​​of the dish, you can decide at what time of the day to serve this or that salad.

Found a mistake? Select a piece of text and press Ctrl + Enter.

Cabbage salad with cucumbers, ham and cheese is a delicious, nutritious and easy to prepare dish.It can be served both in a normal home setting and at larger special occasions.


    1 kachan White cabbage

    2 pcs. Cucumbers

    250-300 gr Ham

  • 2 pcs. Red onion

    to taste Salt

  • to taste Sour cream

    Can be replaced with mayonnaise

How to make a salad of cabbage, cucumber, ham and cheese Step by step recipe

First of all, we prepare all the ingredients.

Shred cabbage smaller. Put it in a salad bowl or saucepan and wring it out.

Cut the cucumbers into strips and put them on top of the cabbage.

We also cut the ham into strips and put it in a salad bowl or saucepan.

Chop the red onion and add it to the ham, cabbage and cucumbers.

Three cheese on a coarse grater.We spread it to the chopped ingredients.

Mix thoroughly. Finally, add salt and sour cream (or mayonnaise, whichever you prefer) and mix again.
The salad is ready! Can be served at the table. Bon Appetit! 🙂

Do you like the recipe?
Best thanks – like or share the recipe with your friends :).

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Peking Cabbage and Ham Salad is a collection of affordable, inexpensive ingredients that result in a satisfying and delicious meal for dinner or reception.

Classic Peking Cabbage and Ham Salad

Products required:

200 grams of ham;
herbs, spices and mayonnaise to your taste;
0.2 kg of Chinese cabbage;
canned peas – 200 grams.

Cooking process:

1. We wash the cabbage well, cut it into thin strips and place it in a salad bowl.
2. Remove excess liquid from the peas and send them to the cabbage.
3. It is best to cut the ham into small cubes and finely chop the selected greens.We mix these components with the rest.
4. Season the dish with spices and mayonnaise based on your taste, stir and serve.

With added corn

A variant of the salad with the addition of corn.

It turns out to be richer, but at the same time retains lightness.

Products required:

Spices and sour cream to taste;
one cucumber;
150 grams of corn and the same amount of ham.

Cooking process:

1.We wash the cabbage well, let it dry on its own, or speed up the process with paper towels and cut into thin strips.
2. Chop the ham into slices, mix with cabbage.
3. Drain the corn and add to the rest of the ingredients.
4. We turn the cucumber into cubes, but not too small and also put in a container with salad.
5. It remains to season the dish with the selected spices to taste and add a little sour cream. You can use mayonnaise instead, preferably prepared yourself.

With croutons

If you decide to make a salad with croutons, then please note that they are placed last before serving the dish so that they preserve integrity and do not spoil the taste.

Products required:

One Chinese cabbage;
spices to taste;
three tablespoons of vegetable oil;
300 grams of ham;
packing of croutons;
two tomatoes;
200 grams of canned corn.

Cooking process:

1.Put the washed cabbage cut into squares in a salad bowl.
2. Grind the ham and tomatoes in the same way, mix all the ingredients.
3. Remove excess liquid from corn, add to salad.
4. Season the dish with vegetable oil, salt and other spices as desired. And before serving, lay out the croutons and mix.

Peking cabbage, ham and cucumber salad

Products required:

0.2 kg ham;
small onion;
one Chinese cabbage;
spices and mayonnaise to taste;
two cucumbers;
two eggs.

Cooking process:

1. Put the eggs to boil, they must be “hard boiled”. Then we cut into cubes and send to the salad bowl.
2. Chop the cabbage into thin strips, just like the ham, the cucumbers can be cut into quarters or slices, and the onion into small squares. We spread all the ingredients to the eggs.
3. Mix well, add spices, mayonnaise and serve.

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Mushroom snack

Products required:

One onion;
0.4 kg of champignons;
herbs, spices and mayonnaise to your liking;
one cucumber;
Chinese cabbage;
200 grams of ham.

Cooking process:

1. Boil the eggs for 10 minutes after they start to boil, cool, clean and cut into cubes.
2. Turn the onion into small squares, send it to the pan and after a few minutes add the mushrooms cut into slices to it, continue to fry until all the moisture has evaporated.
3. Cut the ham, cucumber and cabbage in any convenient way.
4. Place all prepared ingredients in a salad bowl. Add finely chopped herbs, spices, mayonnaise and mix well.

Cheese recipe

Products required:

200 grams of ham;
two tomatoes;
mayonnaise and seasonings to taste;
head of Chinese cabbage;
about 100 grams of hard cheese.

Cooking process:

1. Cut the ham into thin strips, and do the same with cabbage, which we wash and dry well beforehand.
2. Chop the tomatoes as you like, and three cheese on a grater. We mix these components with the rest.
3. Season the dish with mayonnaise, selected spices and serve. If desired, you can put some chips on top.

With tomatoes

Products required:

A clove of garlic;
seasonings and mayonnaise to your liking;
two ripe tomatoes;
200 grams of ham;
one small Chinese cabbage;

Cooking process:

1. We wash the cabbage well, disassemble it into leaves, dry it and cut it into thin strips, then put it into a salad dish.
2. Chop the specified amount of ham into cubes or sticks, combine with cabbage.
3. Rinse the tomatoes, wipe them with paper towels and turn them into small squares, then send them to other ingredients.
4. Put the crushed garlic into the dish, the selected spices, for example salt and black pepper, as well as mayonnaise, mix everything thoroughly.
5. Before serving, sprinkle the salad with croutons. You can buy ready-made products with a ham flavor, or simply cut the bread, fry the pieces until golden brown in a pan.

Salad: Chinese cabbage, ham and bell pepper

Products required:

100 grams of canned corn;
one small Chinese cabbage;
200 grams of ham;
greens, mayonnaise and spices to your liking;
one sweet bell pepper.

Cooking process:

1. Rinse the cabbage well, separate into leaves and cut them into thin strips, then put them in a salad bowl.
2. Add the ham, chopped into bars, there.
3. Cut the tail off the bell pepper, remove the seeds, rinse the inside and slice, just like the ham. Place with the rest of the ingredients.
4. Add corn after draining the liquid from it, season with all the selected spices, such as ground black pepper, salt and mayonnaise. Put it on just a little at first, taste the salad and add if necessary. Serve with finely chopped fresh herbs on top.

Read the same:
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April 25, 2018

Salad with cabbage and ham will be a great addition to a side dish or meat dish.It contains young white cabbage, onions and ham. The latter can be replaced with sausage or sausages. Fresh dill and onions add color and flavor to the dish. And the sour cream dressing makes it nourishing and juicy. A good everyday option for an uncomplicated meal.

In the summer, when the early first vegetables appear on the beds and shelves of shops, one wants to quickly prepare a light and tasty salad. Fresh cabbage, young cucumbers – these vegetables will never be superfluous in your diet.Vitamins and useful elements contained in them will fill the body with necessary and useful substances….


  • Young white cabbage – ¼ part of the head__NEWL__
  • Fresh cucumber – 1 pc .__ NEWL__
  • Ham – 300 gr .__ NEWL__
  • Chicken eggs – 3-5 pcs. for salad, 1 pc. – for decoration__NEWL__
  • Provencal mayonnaise – 4-6 tbsp. spoons__NEWL__
  • Greens – dill, parsley – a bunch__NEWL__
  • Salt – a pinch__NEWL__
  • Salted “Pigtail” cheese for decoration and serving__NEWL__

In order to diversify the usual vegetable salad, I suggest adding boiled eggs and ham to it.These products go well together. Feel free to experiment.

Before we start cooking and chopping all the ingredients, we need to put the eggs to boil. To do this, dip them in a small ladle or small saucepan. Fill with water. Water is desirable to cover them by 2-3 cm. Put on fire and bring to a boil. Cook for 10-13 minutes after simmering over medium heat. The eggs must be hard boiled.

Rinse the cabbage under water and remove the spoiled or slightly yellowed upper leaves.Cut the head of cabbage into 4 pieces. For the salad, we only need a part of it. Chop into thin strips with a sharp knife.

Peel the ham and cut into strips.

Rinse the cucumbers thoroughly and remove the tails from both sides. Cut along. Cut each half into strips.

Put all the chopped and chopped ingredients into a wide container (it will be convenient to stir the salad in it).

Cool the boiled eggs under cold running water and remove the shell.Cut into large cubes.

Wash greens (dill and parsley) and wrap in a napkin to remove and absorb the water. Chop finely.

Send all ingredients to mixing bowl. Top with the mayonnaise. Salt.

Stir with a large spoon until all mayonnaise is completely distributed over the salad ingredients. Taste as you cook. Add more salt and mayonnaise if needed. The salad should not be dry. Serve the prepared salad with cabbage and ham immediately after cooking in a separate plate or salad bowl.The salad can be spread over the braids of woven cheese. Decorate with a boiled egg cut into 2 parts. Bon Appetit.

  1. The result is a delicious, fresh and satisfying salad. Let’s start by preparing the cabbage. Cut the cabbage into two parts and begin to chop finely. We cut thinly and neatly. We remember the chopped cabbage a little and salt it, so the cabbage will become less tough and will be more juicy.
  2. Rinse fresh cucumbers under water, cut off the bitter part along the edges. cut the cucumbers into thin half rings.
  3. Use smoked and good quality ham. Cut the ham into thin, long strips. Use more ham.
  4. Wash the chicken eggs in water, then put them in a saucepan and put on the fire, boil until tender. Eggs are boiled quickly, within 10 minutes they will be ready. Cool the eggs in cold water and remove the shells. Cut the peeled eggs into small cubes.
  5. Peel the inside of the sweet pepper from seeds. Then rinse well and cut into small strips.Sweet pepper gives the salad brightness, pleasant aroma and excellent taste.
  6. Open a jar of corn, extract the liquid from it using a colander. Rinse the corn under water. Be sure to only use sweet corn in your salad. It perfectly complements the whole salad.
  7. Finely chop the dill with a knife, in addition to dill, you can also use other herbs, parsley, green onions.
  8. We also remove the liquid from the canned peas and rinse it under water.
  9. Cut the olives into two parts, or into thin rings.You can also add some olives to the salad.
  10. Chop the garlic and add it to the mayonnaise. Also add some pepper and other spices to your taste. For acid, add a tablespoon of lemon juice.
  11. So, we have prepared everything you need for a salad. We can collect it in a pile. We put all the ingredients in a common container, mix and salt. Season the salad with prepared mayonnaise with garlic. Mix again with good quality and you can eat a salad. Add crab sticks, pickled, or fried mushrooms as additional ingredients.The salad is also dressed with sour cream.

Cabbage salad with ham and corn
is a light and tasty salad, the prototype of the famous salad with cabbage, sausage and peas with mayonnaise dressing. If you love cabbage, I highly recommend this salad for several reasons. Well, firstly, it is very easy to prepare it, and secondly, it goes perfectly with many side dishes. Thirdly, thanks to cabbage, the salad can be classified as a vitamin, and therefore, a healthy salad, and, fourthly, it is tasty and inexpensive in terms of cost.

How many pluses and in one salad. By the way, its advantages include the fact that you can cook it at any time of the year. All that is needed to prepare this salad is to find the appropriate ingredients, chop them, season the salad and stir. Before proceeding with the step-by-step recipe, I want to note that such a cabbage salad is no less tasty with smoked sausage or hunting sausages. Be sure to try different options.


  • White cabbage – 300 gr.,
  • Canned corn – 100 gr.,
  • Ham – 100 gr.,
  • Green onions – 50 gr.,
  • Table vinegar – 1 tsp,
  • Refined sunflower oil – 2 tbsp. spoons,
  • Salt on the tip of a teaspoon.

Cabbage Salad with Ham and Corn – Recipe

Cut the white cabbage into thin strips.

Transfer to a deep bowl.Sprinkle with salt and lightly remember with your hands. In the event that you use young spring cabbage for the salad, then you can skip this step, because, one way or another, it is more acceptable for autumn cabbage, which has become less juicy and coarser in a few months. Strain the canned corn from the liquid. Add to a bowl of kale.

Wash and finely chop the green onions.

Cut the ham into cubes.

Add green onions and ham to the bowl of cabbage and corn.

Pour the salad with sunflower oil and vinegar. Add salt to taste and stir.

Cabbage salad with corn and ham
ready. If desired, this type of dressing can be replaced with your favorite mayonnaise. Enjoy your meal.

Cabbage salad with ham and corn. Photo

One of the varieties of this salad can be called “My Fair Lady”. The ingredient list is very similar to the previous salad recipe.I will briefly write how to cook it.


  • Cabbage – 300 gr.,
  • Canned corn – 100 gr.,
  • Purchased or homemade croutons – 100 gr.,
  • Mayonnaise – 1 tbsp. spoon,
  • Ham – 100 gr.,
  • Salt to taste.

Salad “My Fair Lady” – recipe

Chop and crush the cabbage with your hands.Cut the ham into cubes. Drain the juice from the canned corn. Place the cabbage, canned corn, croutons, and ham in a bowl. Add mayonnaise and salt. Stir the salad. Like any other types of salad with croutons, ready-made salad “My Fair Lady”
immediately after cooking until the croutons have lost their properties.

90,000 Keto and Low Carb Keto Dressings and Sauces

Avoid store-bought salad dressings, ketchup and barbecue sauces that contain sugar and artificial ingredients.And opt for easy-to-make sauces on the keto diet: creamy dressings, meat sauces, sugar-free dressings and a variety of additives. They will add variety to your low-carb or keto menu.

Keto sauces from natural ingredients!

Many people mistakenly believe that eating fatty sauces can cause heart attacks. The good news is that it has been proven over and over again: the consumption of natural fats does not lead to obesity, does not clog blood vessels.It is a mistake to think that natural fat is not a healthy food because it contains vital fat-soluble nutrients. Read more.

Avoid aromatic sauces and dressings that are low in fat, high in sugar, artificial sweeteners, food colors and flavors. Store only healthy, natural ingredients in the refrigerator that you can use to make sauces. If you are not used to eating enough natural fats, then we suggest you read our guide and practical advice on how to get fat on the keto diet.

Dairy: Heavy whipping cream, sour cream and cream cheese make the perfect base for a delicious cream sauce or dressing.

A handy tip for thickening the sauce without using flour is to add a little cream cheese to it and let it sit for a few minutes until it thickens.

Sauces without dairy products: Mayonnaise is an excellent base for cold sauces and dressings. Choose mayonnaise with avocado oil or light olive oil, or you can make it yourself at home.Try to avoid soy and canola oils due to their high content of omega-6 fatty acids that support inflammation.

90,000 Low Calorie Salad Dressing (100g) Calories and Nutritional Value

Food Database & Calorie Counter

Nutritional value

Serving Size

100 g

Energy value

615 kJ

147 kcal



Saturated Fat


Monounsaturated Fat


Polyunsaturated fat

















from RSK *

(147 cal)

Calorie classification:

Carbohydrates (39%)

Fats (59%)

Proteins (2%)

* Based on a 2,000 calorie RBC

Nutritional value:









There are 147 calories in 100 g of Low Calorie Salad Dressing.
Calorie breakdown: 59% fat , 39% carbs, 2% protein.
Usual Serving Sizes:
Related types of Salad Dressing:
See also:

Recently Consumed Products:

Please note that some foods may not be suitable for some people and you are strongly advised to seek medical advice before starting any weight loss or diet regimen.While the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy, and all information, including nutritional information, is used at your own risk. All trademarks, copyright and other forms of intellectual property are the property of their respective owners.