Nā lole komo 10 Keto Salad e hoʻonani ai i kou ola liʻiliʻi-Carb

Anter

• 1. ʻO ka hānai home
• Nā Pono
• Nā ʻōlelo aʻo
• 2. Keto Italian vinaigrette
• Nā Pono
• Nā ʻōlelo aʻo
• 3. Pākuʻi lole jalapeño-cilantro momona
• Nā Pono
• Nā ʻōlelo aʻo
• 4. Ke kāʻei puaʻokeʻo Keto
• Nā Pono
• Nā ʻōlelo aʻo
• 5. Hōʻaʻahu ʻia ʻo Keto Thousand Island
• Nā Pono
• Nā ʻōlelo aʻo
• 6. ʻElima mau minuke keto Kaʻi ʻana
• Nā Pono
• Nā ʻōlelo aʻo
• 7. ʻO ka ʻaila ʻalani uliuli keto momona me ka chives
• Nā Pono
• Nā ʻōlelo aʻo
• 8. ʻO ka lole lole Wasabi-cucumber-avocado
• Nā Pono
• Nā ʻōlelo aʻo
• 9. ʻaʻahu peanut ʻAsia
• Nā Pono
• Nā ʻōlelo aʻo
• 10. Keto raspberry-tarragon ʻaʻahu
• Nā Pono
• Nā ʻōlelo aʻo
• Nā lole komo kūpono ʻole no ka papaʻai keto a me ke kūʻai ʻana i nā ʻōlelo aʻoaʻo
• Ke laina lalo
• Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole

ʻO ka ketogenic, a i ʻole keto, ʻai kahi papaʻai haʻahaʻa-haʻahaʻa loa, momona momona i hōʻike ʻia e hāʻawi i nā pono olakino ().

ʻOiai ʻo kēia ʻano o ka ʻai ʻana hiki ke lilo i palena palena, nā holomua o ka ʻepekema meaʻai a me ka hana culinary i maʻalahi ai ka hahai ʻana i kēia papaʻai.

ʻO nā mea kanu non-starchy e like me nā greens saladi i haʻahaʻa i nā carbs a me kahi koho weliweli inā ʻoe e ukali nei i ka papa keto. Eia nō naʻe, hiki i ka paʻakikī ke loaʻa i kahi lole salakeke momona haʻahaʻa, ʻoi aku ka maikaʻi ma mua o ka aila a me ka vīnega.

Eia he 10 mau kālena saladi keto-friendly, nā mea āpau me 4 mau ʻeka o nā kalaka i kēlā me kēia lawelawe a i ʻole ka liʻiliʻi.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. ʻO ka hānai home

ʻOiai ʻo ka hana ʻana i ka mahiʻai mahiʻai me ka waiūpaka, kuapo ʻia kēia meaʻai no ka waiʻawa kawa, ka mayo, a me ka momona momona, e hāʻawi ana i ka ʻono ʻono like me ka hoʻoliʻiliʻi momona a me nā mea momona i hoʻonui ʻia.

Nā Pono

• 1/2 kīʻaha (120 gram) o ka kirimaila kawa
• 1/2 kīʻaha (120 gram) o ka mayo
• 1/4 kīʻaha (60 ml) o ka waiū whipping koʻikoʻi
• 1 tsp o chives chops
• 1 tsp o ka dill maloʻo
• 1 tsp o ka pauka onika
• 1 tsp o ka pauka kālika
• 1-2 tsp (5-10ml) o ka wai lemonona hou
• ʻO ka paʻakai a me ka pepa e ʻono

Nā ʻōlelo aʻo

1. Hoʻohui i nā mea hana āpau i loko o kahi pola a ipu paha me kahi poʻi.
2. E hoʻōla maikaʻi.
3. E hoʻomaʻemaʻe i ka hau no kekahi mau hola ʻelua e lawelawe maʻa a lawelawe paha iā ia i ka mahana wela.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 84
• Momona: 8 gram
• Kāpena: 2 gram
• Kumuʻiʻo: 1 gram

2. Keto Italian vinaigrette

Hoʻohuli maikaʻi kēia keto i nā hui kuʻuna maikaʻi loa a kokoke i kēlā me kēia greens greens. Me nā mea hana i loaʻa i ka hapanui o nā kānaka i loko o kā lākou hale waiho, hiki iā ia ke lawelawe ma ke ʻano he meaʻai no kāu nohona keto.

Nā Pono

• 1 Tbsp o ka ʻāʻī Ikalia
• 1 kīʻaha (240 ml) o ka aila ʻoliva māmā
• 4 Tbsp (60 ml) o ka vineka waina ʻulaʻula
• 1/2 tsp o ka paʻakai
• 1/4 tsp o ka pepa ʻeleʻele honua
• 1 Tbsp (15 ml) o ka pua nani o Dijon

Nā ʻōlelo aʻo

1. Hoʻohui i nā mea hana āpau i kahi pahu lole me kahi uhi.
2. E hoʻoluliluli ikaika a hoʻomaha i nā minuke 30 e ʻae i nā ʻala e hoʻomohala.
3. E mālama i loko o ka pahu hau no 7 mau lā.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 198
• Momona: 22 gram
• Kāpena: liʻiliʻi
• Kumuʻiʻo: ma lalo o 1 gram

3. Pākuʻi lole jalapeño-cilantro momona

Me ke kī ʻono a jalapeño a me ka hou o cilantro, lawe kēia lole maʻalahi i kahi mea hoʻonani ʻaʻole wale i nā salakeke akā me nā mea ʻai a me nā mea kanu i hoʻomoʻa ʻia.

Nā Pono

• 1/2 kīʻaha (25 gram) o ka ʻoki cilantro
• 1/2 kīʻaha (120 gram) kalima kawa a i ʻole Greek yogurt
• 1 / 2-1 jalapeño ʻokiʻoki
• 6 cloves kālika, ʻiliʻili ʻia
• 1 tsp o ka paʻakai
• 1/4 kīʻaha (60 ml) o ka wai

Nā ʻōlelo aʻo

1. Hoʻohui i nā mea hoʻohui āpau i ka blender a i ʻole ka mea hana meaʻai a hiki i ka laumā.
2. E hoʻomaha no 15-20 mau minuke e ʻae i nā ʻala e hoʻomohala.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 41
• Momona: 3 gram
• Kāpena: 1 gram
• Kumuʻiʻo: 1 gram

4. Ke kāʻei puaʻokeʻo Keto

ʻAʻole wale kēia kapa komo wale no ka salakeke akā hiki ke lawelawe ʻia me kahi ʻūlū zesty zping no kāu mau meaʻai manamana lima keto punahele.

Nā Pono

• 1/2 kīʻaha (120 gram) o ka momona momona momona
• 1/4 kīʻaha (60 ml) o ka wai
• 1/4 cup (60 ml) o ka pua nani o Dijon
• 1 Tbsp (15 ml) o ka vīnī cider winika
• 1 Tbsp (10 gram) o ka erythritol granular a i ʻole kahi mea hoʻowali keto-friendly ʻē aʻe

Nā ʻōlelo aʻo

1. Hoʻohui i nā mea hoʻohui āpau i kahi pola hoʻohuihui a whisk e hoʻohui.
2. E mālama i loko o ka pahu hau no ʻelua mau pule.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 38
• Momona: 2.5 gram
• Kāpena: liʻiliʻi
• Kumuʻiʻo: ma lalo o 1 gram

5. Hōʻaʻahu ʻia ʻo Keto Thousand Island

Lawe kēia keto-friendly i kahi kapa komo maʻamau i ka momona o ka momona (mai stevia) a me ka acidity (mai ka ketchup a me ka vīnega) e māʻona ai i kāu mau ʻono a ke hoʻohaʻahaʻa nei i nā carbs.

Nā Pono

• 1 kīʻaha (230 gram) o ka mayo
• 2 Tbsp (35 gram) o ka ketchup kō-hoʻoliʻiliʻi
• 1 Tbsp (15 ml) o ka vīnī cider winika
• 2 Tbsp (20 gram) o nā pickles ʻoki maikaʻi
• 2 Tbsp (20 gram) o ka ʻakaʻoki kuʻi
• 1/8 tsp o stevia
• ʻO ka paʻakai a me ka pepa e ʻono

Nā ʻōlelo aʻo

1. E hoʻokaʻawale i nā pickles i ʻokiʻoki ʻia a me nā ʻakaʻaka i loaʻa iā ʻoe ʻelua ʻelua mau punetēpē 1 no kēlā me kēia.
2. Hoʻohui i nā mea hoʻohui āpau, koe wale no ka 1 punetēpō o kēlā me kēia onion a me nā pickles, i loko o ka blender a i ʻole ka mea hana meaʻai a kāwili ʻia a hiki i ka laumā.
3. E hoʻoulu i nā aniani a me nā ʻohi koina.
4. E ninini i ka lole i loko o kahi hue, waiho i loko o kāu pahu hau, a e hoʻomohala i nā mea ʻono no 30 mau minuke.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 1-tablespoon (15-ml):

• Kalepona: 96
• Momona: 10 gram
• Kāpena: liʻiliʻi
• Kumuʻiʻo: ma lalo o 1 gram

6. ʻElima mau minuke keto Kaʻi ʻana

E kīpē i kēia lole i loko o ʻelima mau minuke wale nō, e kīloi me nā greens saladi, a luna me kahi ʻāpana Parmesan no kahi salakeke Kaisara wikiwiki a maʻalahi hoʻi me nā kālaki liʻiliʻi.

Nā Pono

• 3 mau ʻāhi kālika, ʻoki liʻiliʻi
• 1 1/2 tsp (10 gram) o ka paila heleuma
• 1 tsp (5 ml) o ka momona ʻo Worcestershire
• 2 Tbsp (30 ml) o ka wai lemona hou - a i ʻole ka wai o 1/2 lemon
• 1 1/2 tsp (10 gram) o ka pua nani o Dijon
• 3/4 kīʻaha (175 gram) o ka mayo
• ʻO ka paʻakai a me ka pepa e ʻono

Nā ʻōlelo aʻo

1. E hoʻomoʻi i ke kālaki, i ka paila heleuma, i hoʻomoʻa ʻia ʻo Worcestershire, i ka wai lemona, a me ka pua puaʻa ʻo Dijon i kahi pola a me ka huʻi pū.
2. Hoʻohui i ka mayo a hoʻomau i ka whisk a hiki i ka hui ʻana.
3. E hoʻomoʻi i ka paʻakai a me ka pepa e ʻono.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 1-tablespoon (15-ml):

• Kalepona: 100
• Momona: 10 gram
• Kāpena: liʻiliʻi
• Kumuʻiʻo: ma lalo o 1 gram

7. ʻO ka ʻaila ʻalani uliuli keto momona me ka chives

ʻO nā peʻa moa a i ʻole nā ​​greens maʻamau, ʻo kēia lole ʻaina polū ʻaina mea ʻai āpau e hōʻoia ʻole i nā kemika i hoʻohui ʻia e hāʻawi ʻia nā ʻano ʻōmole he nui.

Nā Pono

• 1 kīʻaha (230 gram) o ka mayo
• 1/2 kīʻaha (120 gram) o ka kirimaila kawa
• 1 Tbsp (15 ml) o ka wai lemon
• 1 tsp (5 ml) o ka momona ʻo Worcestershire
• 1 tsp o ka pauka kālika
• 1/2 tsp o ka paʻakai kai
• 1/2 tsp o ka pepa ʻeleʻele
• 3/4 kīʻaha (115 gram) o ka uahi polū wili
• 1/4 kīʻaha (10 gram) o nā chives hou, ʻokiʻoki

Nā ʻōlelo aʻo

Hoʻohui i nā mea hoʻohui āpau i kahi pola waena a whisk pū a hui maikaʻi ʻia.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 106
• Momona: 12 gram
• Kāpena: 1 gram
• Kumuʻiʻo: 1 gram

8. ʻO ka lole lole Wasabi-cucumber-avocado

He mea hōʻoluʻolu loa kēia kapa komo i kahi lā wela o ke kauwela akā hiki ke hoʻopili ʻia me nā mea kanu hou no kahi koho kōmike haʻahaʻa i kēlā me kēia manawa o ka makahiki. Hiki ke hoʻololi i ka pauma wasabi i ka ʻono, ke kaukaʻi ʻia i kou kiʻekiʻe o ka wela i makemake ʻia.

Nā Pono

• 1 avokado
• 2 - mau ʻāpana o ka ʻōniʻomaʻo
• ʻOka kukama, ʻoki liʻiliʻi
• Ka wai o 1/2 lime
• 2 Tbsp (15 gram) o ka pauma wasabi
• 2 Tbsp (30 ml) o ka ʻaila avocado
• 2 tsp (10 ml) o ka laiki a i ka vīneka cider apple
• 1/2 tsp o ka pauka kālika
• 1/4 tsp o ka paʻakai

Nā ʻōlelo aʻo

Hoʻohui i nā mea hoʻohui āpau i ka mea hoʻopili meaʻai a kāwili ʻia a me ka pulse a hiki i ka laumā.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 75
• Momona: 7 gram
• Kāpena: liʻiliʻi
• Kumuʻiʻo: 1 gram

9. ʻaʻahu peanut ʻAsia

ʻO ka mea nui i hana ʻia i ka peanut peanut pack he wahi maikaʻi o ka kō kō, e paʻakikī ana e hoʻokomo iā lākou i ka papa keto.

Haʻalele kēia papahele i ke kō akā kiʻi i ke kumu o kēlā me kēia mea ʻāpana peanut nui. E hoʻohana iā ia ma ke ʻano he marinade no ka satay moa a i ʻole e hoʻokau i kāu greens i hui pū ʻia.

Nā Pono

• 1/3 kīʻaha (80 gram) o ka waiūnū pī maoli
• 1/4 kīʻaha (60 ml) o ka wai wela
• 2 Tbsp (30 ml) o ka soy soy
• 2 Tbsp (30 ml) o ka vīnega
• 1 lime, wai ʻia
• 1 tsp o ka minina ginger
• 1 tsp o kālika
• 1 tsp o ka pepa

Nā ʻōlelo aʻo

1. Hoʻohui i nā mea hoʻohui āpau i ka blender a i ʻole ka mea hana meaʻai a hiki i ka laumā.
2. E mālama i loko o ka pahu hau no 10 mau lā.

Inā manaʻo ʻoe ua nele ka ʻono i ka mea ʻono, pono e hana i kahi kulu o ka stevia extract.

Nānā i ka papa kuhikuhi piha

ʻIke kūpono

Hāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 91
• Momona: 7 gram
• Kāpena: 4 gram
• Kumuʻiʻo: 2 gram

10. Keto raspberry-tarragon ʻaʻahu

Hāʻawi kēia lole i kahi lāʻau paʻa o nā antioxidant mai nā raspberry hou a me ka tarragon, me ka bonus i hoʻohui ʻia o ka medium-chain triglyceride (MCT) aila e hoʻoulu ai i ka ketosis.

He koho maikaʻi loa ia no kēlā me kēia ʻano ʻōmaʻomaʻo akā hiki ke hoʻohana ʻia e marinate salmon, moa, a me nā kumu protein ʻē aʻe.

Nā Pono

• 1/2 kīʻaha (120 ml) o ka aila ʻoliva
• 1/4 kīʻaha (60 ml) o ka ʻaila MCT (loaʻa i nā hale kūʻai a i ʻole ma ka pūnaewele)
• 1/4 kīʻaha (60 ml) o ka vīnī cider winika
• 2 Tbsp (30 gram) o ka pua nani o Dijon
• 1 1/2 tsp o ka tarragon hou (a i ʻole 1/2 tsp maloʻo)
• 1/4 tsp o ka mea hoʻowalewale keto-friendly
• Pinch o ka paʻakai o kāu koho
• 1/2 kīʻaha (60 gram) o nā raspberry hou, kāwili ʻia

Nā ʻōlelo aʻo

1. Hoʻohui i nā mea hoʻohui āpau, koe wale no nā raspberry, i loko o kahi pola a whisk ma kahi o 15 kekona a hiki i ka momona.
2. E hoʻomoʻi i nā raspberry i kāwili ʻia a hoʻoulu maikaʻi e hui.
3. Hoʻomaʻamaʻa i ka onaona i makemake ʻia

Nānā i ka papa kuhikuhi piha

ʻIke kūponoHāʻawi kahi lawelawe 2-punetēpē (30-ml) iā:

• Kalepona: 158
• Momona: 17 gram
• Kāpena: 1 gram
• Kumuʻiʻo: ma lalo o 1 gram

Nā lole komo kūpono ʻole no ka papaʻai keto a me ke kūʻai ʻana i nā ʻōlelo aʻoaʻo

ʻOiai he nui nā lole salakeke ke aloha keto ma muli o kā lākou lāki momona-i-karb, ʻaʻole kūpono kekahi i kēia ʻikepili - no ka mea hoʻopili lākou i ka kō a i ʻole no ka nele o ka momona ma ka hoʻohui ʻana i nā carbs. Nā lole komo kūpono ʻole e laʻa me:

• Lole ʻaʻano Palani
• ka ʻaihue salakeke momona ʻole
• kaʻaʻahu kuakea meli kuʻuna
• Nā lole komo o Catalina
• vinaigrettes ʻōmole mua

ʻOiai ʻoi aku ka ʻono o ka lole saladi keto homemade, he nui nā ʻano kūʻai kūʻai nui ʻia i loaʻa pū kekahi.

Ke kūʻai aku nei no ka ʻaʻa salakeke keto, e hoʻolohe i kēia mau mea:

• Pono ka mea hana mua i kahi ʻano momona, e like me ka ʻoliva, ka avocado, a me ka ʻaila MCT.
• Pono nā mea e pili kokoke i ke kūlohelohe e like me ka hiki, e like me nā mea kanu, nā mea ʻala, ka wai lemon, a me ka vīnega.
• E nānā no nā kō i hoʻohui ʻia.

Hōʻuluʻulu Manaʻo Nui nā lole i kūʻai ʻia i nā hale kūʻai i kiʻekiʻe i nā kō i hoʻohui ʻia a i ʻole no ka nele i ka momona ma ka hoʻohui ʻana i nā carbs. E hōʻoia i ke kūʻai ʻana i kahi lole komo salakeke aloha aloha keto, e heluhelu pono i ka lepili mea hoʻohui.

Ke laina lalo

ʻO ka papa haʻahaʻa-low-carb, keto momona momona ka mea i kaulana i nā makahiki i hala iho nei.

ʻOiai ʻo kēia ʻano o ka ʻai ʻana hiki ke kaohi, hiki i nā papa hana hoʻonaninani ke hāʻawi i nā ʻono o nā punahele punahele kiʻekiʻe me nā kālika liʻiliʻi, e hana ana i nā saladi luhi i kahi mea o ka wā i hala.

Hiki ke mālama ʻia ka hapa nui o nā papa kuhikuhi ma luna i ka pahu hau no ʻehiku a ʻoi paha mau lā, e hāʻawi ana iā ʻoe i kahi ʻano lole e koho ai.

Me ka hapa nui o nā meaʻai āpau a me kahi hopena momona o ka momona, ʻo kēia mau lole e hoʻohui ke ola i kāu papaʻai keto.

Mea Hoʻomākaukau Meaʻai: Saladena Boring-ʻole