By Perla Eichenblat, Oct 21, 2018
Total time: 20'
Values based on one - 1 serving of approx. 20 oz ( 550 g); this recipe is for one serving.
Calories per serving
Total Fat content
Net Carbohydrate content**
** Net carbohydrates = Total Carbohydrates - Fiber content
- 3.5 oz of young kale leaves with stems (100 g)
- Half a medium sized avocado (1.7 oz - 48 g)
- 1 ⁄ 3 lb of salmon with its skin (150 g)
- 1 ⁄ 3 lb of white button mushrooms (150 g)
- 2.2 oz of cherry tomatoes (65 g)
- One medium sized shallot (0.8 oz - 23 g)
- Salt and freshly ground black pepper
- ¼ teaspoon ginger powder seasoning
- 1 tablespoon of cream
- 1 ½ tablespoon of extra virgin olive oil
You will also need a bit of aluminium foil.
About this Recipe
Type of dish: Main Course
Ketogenic Diet dish, appropriate for a pescetarian ⁄ pesco-vegetarian diet.
Suitable for a Low calorie diet and Gluten Free diet
The avocado adds oleic acid a monounsaturated fat, and is rich in potassium, vitamin B5 and B9, selenium and zinc. Mushrooms also have vitamins C, D and B as well as magnesium, iron and phosphorus. The olive oil adds more oleic acid as well as linoleic acid fats.
The cream provides some fat for those on a Ketogenic Diet.
Preparation Time: 20 minutes
Cook time: 15 minutes
Total Time: 20 minutes
Yield: 1 serving
Wash the kale leaves, and chop them into strips 1 inch wide (use the stems too). Place them in a pot and steam for 6 minutes until soft. Drain any liquid and set aside.
Cut one medium avocado in half with a sharp knife by slicing through it lengthwise until you feel the knife hit the pit.
Turn the avocado around and repeat the process. Twist the two halves apart.
Scoop the avocado with a spoon and place it on a plate.
Wrap the remaining half (keep the half with the pit) in plastic wrap and put it in the refrigerator. You can use it in another dish.
Wash the mushrooms and the cherry tomatoes. Slice the mushrooms. Quarter the tomatoes.
Peel the shallot and halve it lengthwise. Then lay the half flat on the cutting board and cut across into thin slices.
The shallot will give the dish a distinct mellow flavor, less intense than garlic or onion.
Set aside while you prepare the salmon.
Cut from a filet a slice of salmon (keep it with its skin). Place it on a piece of aluminium foil.
Season it with salt and pepper and pour half a tablespoon (½ Tbsp) of extra virgin olive oil over it (optional: you can also add a dash of lemon juice).
Wrap it and place it in a pan. Put it in the oven (no need to preheat it) at 375° F (190°C).
Bake for 15 minutes while you prepare the wok with the mushrooms, tomatoes and shallot.
Heat a wok (or a pan, which will work just the same), and add 1 tablespoon of extra virgin olive oil, when warm, put the shallot, tomatoes and mushrooms in the pan.
Season with salt and pepper and add ¼ teaspoon of ground ginger powder (¼ tsp).
Cook at low heat and stir occasionally.
The mushrooms and tomatoes will release plenty of liquid and the cooking improves the lycopene content in the tomatoes:
Cooking Tomatoes enhances their health benefits
According to a study by Cornell University, cooking tomatoes for 15 minutes although it reduces the vitamin C content slightly (by 15%), it increased the beneficial trans-lycopene content by 171% and the cis-lycopene by 17%. Antioxidant content grew by 34%.
Lycopene has protective effects against cardiovascular disease (Costa-Rodrigues, Pinho, Monteiro, 2018) ( 1 ) and has antioxidative, anti-inflammatory and neuroprotective properties which can help treat several-age related chronic diseases (Zhao, 2018) ( 2 ).
Cook until mushrooms are as soft as you like them.
By the way, mushrooms are very good sources of vitamin B2 and vitamin B3, they have plenty of fibre and also potassium, phosphorus and immune boosting zinc and selenium ( 3 ).
The salmon will be ready by now. Take out of oven and put on plate.
Put the steamed kale on the plate next to the avocado, place the cooked mushrooms, tomatoes and shallots beside them.
Add one tablespoon of cream to the kale and season with salt and pepper. The cream will help add fat to your Keto Diet.
Find Plenty of information on Healthy Eating
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Healthy Eating Plan
A Balanced Diet
Food & Recipes
A. Whittall. ©2018. Salmon, avocado, kale and veggies. Patagonia Wellness, 21 Oct. 2018. http://www.patagoniawellness.com/diet-food/salmon-mushrooms-kale.html
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Subject: Recipe: Salmon, avocado with kale and veggies, a keto died dish.
References and Further Reading
(1) Costa-Rodrigues J, Pinho O, Monteiro PRR, (2018). Can lycopene be considered an effective protection against cardiovascular disease?. Food Chem. 2018 Apr 15;245:1148-1153. doi: 10.1016/j.foodchem.2017.11.055. Epub 2017 Nov 15
(2) Zhao B, et al., (2018). Lycopene Supplementation Attenuates Oxidative Stress, Neuroinflammation, and Cognitive Impairment in Aged CD-1 Mice, J Agric Food Chem. 2018 Mar 28;66(12):3127-3136. doi: 10.1021/acs.jafc.7b05770. Epub 2018 Mar 15
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