Easy Garden Salad

Vegetables are essential in low carb & keto diet. It adds color, flavor, texture and bulk to meals. Vegetables are good source of vitamins and fiber which our body requires. The best part is (for people eating high fat foods), it helps keep our liver healthy.

High fat diets (like LCHF and ketogenic) can result in fatty liver (steatorrhea) and consuming lots of vegetables can help flush out all the fats we consume.

When we eat at home, we make sure we consume at least a cup of vegetables (either raw or cooked) with every meal. It keeps us feel full for a longer time.

This garden salad is so easy to make – just slice all vegetables, drizzle dressing of choice and toss. Sooo fast! It’s also versatile, you can add cheese, bacon, chicken, halloumi or any topping of choice.

What do you like to put in your salad?

Ingredients:

3 cups mixed salad greens (200 grams approx)
1/3 of telegraph cucumber, cut lengthwise then sliced across 5mm thick
1/2 of medium sized red capsicum
1 medium tomato, cubed
1/2 of small onion, sliced thinly
1-2 tablespoons balsamic dressing or any dressing of your choice

Procedure:

Make a bed of salad greens on a large bowl. Add in cucumbers, capsicum, onion and tomatoes evenly on top.

Drizzle balsamic dressing over the salad and toss. Or serve the dressing on the side.

Serves 2.

Pan-grilled Sriracha Chicken & Beansprouts Stir-fry

This mild sweet-spicy sriracha chicken is so easy to make. Marinade for at least 30 minutes (overnight is better), pan fry and you got yourself a flavourful grilled chicken.

It’s one of our go-to meat dish because it complements a lot of vegetable sides like coleslaw, garden salad, steamed broccoli etc. We always make sure we’re eating lots of greens as we consume a higher amount of fat every meal.

Today, we paired it with beansprouts. Beansprouts are naturally sweet and crunchy and low carb (about 6 grams total carb per 100 grams). It’s also cheap and cooks real fast. When we ate it with sriracha chicken, we both agreed that it’s like we’re eating rice noodles. Sweet!

This recipe satisfied our noodle cravings. Try it & I hope you like it as much as we do.

Ingredients

For the Sriracha Chicken:

400 grams boneless chicken thighs
1 tablespoon sriracha sauce
1 tablespoon olive oil
3 cloves garlic, minced
1/2 teaspoon fish sauce (or salt)

For the Beansprouts Stir-fry:

1 tablespoon vegetable oil
2 cloves garlic, minced
1 medium onion, sliced thinly
50 grams sliced pork (you can substitute it with chicken, shrimp or tofu)
1/2 of broth cube (fish, chicken or vegetable)
500 grams Beansprouts
1-2 tablespoons oyster sauce
Salt and Pepper, to taste

Procedure

For Sriracha Chicken:

In a bowl or ziploc bag, combine sriracha sauce, olive oil, fish sauce and garlic. Add chicken, make sure its coated well. Set aside to marinade for at least 30 minutes (overnight is best).

Heat up non-stick pan to medium heat. Place marinated chicken on pan and allow to cook for about 5 minutes. Turn over and cook the other side. Make sure that the inside is fully cooked before removing from pan.

Cover cooked chicken in tinfoil to keep warm.

For Beansprouts Stir-fry:

Saute onion and garlic in oil over medium heat. Add your chosen meat and stir until cooked. Add broth cube, oyster sauce and beansprouts, toss until translucent. Season with salt and pepper.

You can add some chopped coriander and chili flakes on top for extra flavour.

Serve hot with grilled chicken.

Serves 2-3.

Stir Fried Vegetables with Black Fungus

What can we do with those sad looking vegetables in the fridge at the end of the week? Make stir-fry! It’s a day before our grocery day and we still have a quarter cabbage, slightly wilted spring onions and some cauliflower florets. I thought about the vegetable stir-fry we had when we went out so I decided to make my version of it.

My stir-fry was well received!😜 It was served with my two-ingredient fried chicken. The vegetables are tender and has hint of sweetness which came from the soy & oyster sauce and a slight heat from the chili flakes. Will definitely be added to our meals. Have a go and tell me if you like it too.

Ingredients

300 grams cauliflower, cut into florets

300 grams cabbage, sliced

20 grams dried black fungus

2 stalks spring onion, cut into 3 inch sticks

2 tablespoon rice bran oil or coconut oil

1 medium onion, sliced thinly

2 cloves garlic, crushed

1 inch thick ginger, peeled and sliced thinly

1 chicken broth cube dissolved in 1/4 cup hot water

1 tablespoon soy sauce

1 tablespoon oyster sauce

1 teaspoon sesame oil

1/4 teaspoon chili flakes

salt & pepper to taste

Procedure

Soak dried black fungus in hot water for 30 minutes. Rinse in cold water to remove sediments. Drain and cut/tear into pieces. Set aside.

Heat oil in a pan or wok over medium heat. Saute onion, ginger and garlic. Add cauliflower and black fungus and stir fry for around 2 minutes.

Pour in chicken broth, soy sauce and oyster sauce. Add the sliced cabbages and spring onions. Stir fry again until sauce is boiling. Add in sesame oil and chili flakes. Lower the heat and simmer uncovered until vegetables are tender. Season with salt and pepper according to taste.

Serve hot on its own or with fried chicken.

Beef Broth with Mushrooms & Egg

It was late at night and I suddenly felt hungry. Because it was cold, I wanted something warm and nourishing to eat. Rummaging in our cupboard I found 2-minute beef noodles. Yas! When I was young, we would eat instant ramen noodles with scrambled egg to make it healthy and more filling. (We also eat it with rice, wierd but true.)

But since I can’t eat the noodles now, I thought of how to make it more hearthy. So instead of the noodles, I replaced it with mushrooms.

The result is a light but flavourful soup that would warm your body but won’t leave you with a heavy feeling.

Ingredients:

1 beef broth packet from 2 min noodles
2 cups water
4 – 5 pieces button mushroom, sliced thinly
1 large egg
1/4 teaspoon sesame oil

Procedure

Boil 2 cups water in a saucepot. Add in sliced mushrooms and a packet of beef broth. Lower temperature and simmer for around 5 minutes or until mushrooms are cooked.

While waiting for the mushrooms to cook, crack egg into a bowl, lightly stir to break the yolk.

Bring soup back up into a boil. Slowly pour in egg into the pot while stirring the soup lightly with fork to form thread-like texture of the egg.

Add sesame oil for added flavour.

Serve hot.

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