Bitter salad greens (low fat)

This salad recipe is from vegan, Type 1 Diabetic, orthopedic surgeon Dr Carrie Diulus.  

Image result for dr carrie diulus

In her words…  

“Bitter salad greens often pack a nutritional punch and some days the taste alone is inviting. In culinary tradition, it is common to pair a bitter green with a sweet berry to expand the flavour complexity and to invoke our love for sweet. 

“My taste palate loves bitter but some days I do want to cut it with a bit of sweet. This nutrient-dense salad has kale, dandelion, endive, red cabbage, shaved Brussels sprouts and broccoli sprouts. 

“Adding some goji berries would sweeten it up a bit but those spike my blood sugar. For a super simple keto-vegan salad, throw the greens all into a bowl, drizzle some olive oil and a couple of splashes of balsamic vinegar and a few drops of stevia then toss. 

“The stevia adds just the right amount of sweetness and with the greens, it decreases the impact of any stevia aftertaste. Sometimes I will add some hemp seeds for a bit of crunch and more protein or some walnut bits.“

In this version, we’ve omitted the olive oil to maximise nutrient density per calorie.  Without any additional olive oil, this recipe will provide a ton of vitamins and minerals per calorie and is ideal for weight loss, but has very few calories, so it might need some more energy if you are not looking for weight loss.  

Ingredients 

DescriptionAmountUnit
Kale, Raw1cup, chopped
Dandelion Greens, Raw1cup, cut pieces
Endive, Curly, Raw1cup, cut pieces
Cabbage, Red, Raw1cup, chopped
Brussels Sprouts, Raw1cup, cut pieces
Broccoli Sprouts, Raw1Serving
Balsamic Vinegar2tbsp

Macros

One serving provides 266 calories, 8 g of protein, 15 g of fat and 20 g of net carbs.

Micros

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Directions 

  • Chop ingredients and toss. 
  • Drizzle balsamic vinegar over the salad.

Optional extras:

  • Hemp seeds or walnut bits to add crunch
  • Goji berries or a few drops of stevia to add sweetness

Ranking

Click the links below to see the highest-ranking recipes for each goal.

nutrient density82%
lean bulking/bodybuilder64%
fat loss98%
blood sugar & fat loss55%
blood sugar/diabetes 20%
athlete/bulking28%
ketogenic 18%
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