keto salad dressings list

keto salad dressings list

Research reveals spinach could help reduce DNA damage and protect heart and eye health. [9] [10]Kale is an antioxidant-rich, high fiber, low-carb leafy green with only slightly more carbs than spinach. One cup (130 grams) of cooked, chopped kale contains around 4. 7 grams of net carbohydrates. [11] Transform kale into kale chips or add it to your favorite dish! Kale contains plenty of vitamin A and C and beneficial compounds like quercetin and kaempferol. Studies show kale can lower blood pressure and might protect against type 2 diabetes, heart disease, and other conditions. [12]Why Add Fat to Your GreensIf you’re following the keto diet, you probably know that fat doesn’t just make things taste better, it’s actually necessary and beneficial, especially in conjunction with vegetables. Fat slows down blood sugar spikes and helps you absorb fat-soluble vitamins. Get those healthy fats in your diet by cooking your vegetables in healthy keto oils like coconut oil or duck fat or by dressing them in butter. Make a salad dressing for your leafy greens using lemon juice, your favorite herbs, and olive oil, avocado oil, or walnut oil. If you’re eating dairy on keto, make a cream sauce or add some low-carb cheese to your vegetables!Do Greens Have Carbs?Green cabbage has fewer carbs than purple cabbageHow much of these delicious and nutritious green veggies you can eat depends on your daily carb count.

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A 100-gram serving of cooked Brussel sprouts provides 4. 5 grams of net carbohydrates. [1] A 100-gram serving of raw broccoli has around 4 grams of net carbohydrates. [2] It’s hard to overeat filling veggies like these, particularly when you’re eating them along with some good quality high protein foods like a roast chicken. Broccoli makes a surprisingly appetizing replacement for traditional grain-based pasta or rice. Enjoy these lamb chops with onions and broccoli or this keto broccoli cheddar cheese soup! Cabbage is also a lovely addition to a stir fry: try these keto stuffed cabbage rolls or this healthy red cabbage ginger sauerkraut. Consuming a diverse range of foods has been proven to improve the health of your gut microbiome–the trillions of advantageous bacteria, fungi, and viruses present in your digestive system. [3] [4] Some bacteria are pathogenic and associated with disease, but many others are beneficial for the immune system, heart, weight, and other aspects of health. Eating foods high in fiber and prebiotics, such as artichokes, can improve the diversity and health of your gut microbiome. [5] [6] [7]Best Leafy Greens for KetoAmong the most keto-friendly green veggies are leafy greens, such as:LettuceSpinachArugulaCollard greensSwiss chardDon’t think of leafy greens as limited to salads; you can conjure up all kinds of interesting dishes containing greens, like stir fries, stews, and soups. Try creamed or sauteed spinach or a homemade spinach and artichoke dip.

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4. Napa Almond Chicken Salad SandwichThis crunchy high-protein sandwich is incredibly filling, thanks to the almonds, chicken, diced celery, tomatoes, and emerald greens. With a few tweaks, you’ll have a healthy keto lunch in no time! Macros: Calories 550, Net carbs 55g, Fat 25g, Protein 24gHow to reduce the carbs: Remove the sourdough bread, red grapes, and some of the dressing. Panera Keto Breakfast OptionsBacon, Scrambled Egg & Cheese on CiabattaBacon, eggs, and cheese are a perfect breakfast combination. For this Panera order, simply skip the artisan ciabatta bread (save it for a higher carb day in the week if you’re planning it)—and you’re good to go. Macros: Calories 450, Net carbs 39, Fat 21g, Protein 25gHow to reduce the carbs: Remove the bread and enjoy the rest. Avocado, Egg White & SpinachFor a light yet satiating meal, try this keto at Panera breakfast option. If you like, pair it with their Colombian dark roast coffee for a caffeine fix! Macros: Calories 360, Net carbs 34g, Fat 14g, Protein 19gHow to reduce the carbs: Just remove the sprouted grain bagel and enjoy the rest. Panera Keto SoupsHomestyle Chicken Noodle SoupThis soup may be low in fat, but it can still fit your carb limit, making it a keto-friendly choice. Keep in mind that egg noodles, which are used in this soup, are considered traditional pasta—so you’ll have to be extra careful. Macros: Calories 100, Total carbs 13g, Fat 1g, Protein 9gHow to reduce the carbs: If you’re on a strict keto diet, don’t consume all of the noodles.