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KAWARTHA LAKES-Long before my Keto Low-Carb and Paleo journey and lifestyle, I used to enjoy Caesar salads daily. In my 30’s I would work out hard at the gym then head to a local restaurant to enjoy a Chicken Caesar salad and a toasted bagel. I’m still enjoying Caesar salads. But now I don’t eat the bagel. When making this salad at home I use MCT oil in the dressing. It’s an important supplement for me. I’m a super advocate of MCT oil on my KETO and PALEO journey. I have personally experienced and witnessed in another person the healing miracles produced by taking this oil-based supplement daily.
This Keto Low-Carb Paleo salad, invented by Italian restauranteur Caesar Cardini can be served for lunch, brunch, as an appetizer before an entrée, and as the entrée. One serving possesses 644 calories, 1240 mg of sodium, 23.5 grams of protein, and 4.6 net carbs. The recipe uses chicken breast (use dark meat if you prefer), avocado, fresh garlic, grated parmesan (Keto Low-Carb) or vegan parm (Paleo Whole30), romaine lettuce, and seasonings. If you are hunting for a filling and satisfying dinner salad paired with wine, check out this recipe!
In case you’ve never heard of it, let me tell you a little about MCT oil. Taking MCT oil every day is beneficial to all of us, not just for those who have dementia. This superfood feeds energy to your body and brain. MCT oil as a supplement is readily available in health food stores. You can also ingest it naturally in foods such as coconut oil (up to 15%), palm kernel oil (7.9%); cheese (7.3%); butter (6.8%); milk (6.9%); and yoghurt (6.6%). You’ll find the oil on shelves beside avocado and grape seed oil.
Before incorporating MCT oil into your diet, consult your physician. If it is okay for you to take this oil, start with just a small daily intake, about ½ teaspoon. It takes time for your digestive tract to get accustomed to, and the oil can act as a laxative. Take ½ teaspoon for at least a week. If your digestive tract is regularly working, then you can slowly increase the daily amount.
MCT oil does not solidify like coconut oil. It can be clear or light yellow and is tasteless and odourless. Therefore, it’s a fantastic ingredient to add to a variety of dishes. MCT oil can be added to dressings and sauces, as well as to baked goods. The key is to add the oil after cooking or baking. Do not use MCT oil for frying. High heat will kill its nutritional properties. Add the oil at the end of the culinary process, or to uncooked foods and dishes.
In making homemade Caesar dressing, I use a load of fresh garlic, roughly chopped and allow it to sit out for at least 30 minutes. By chopping and exposing the garlic to oxygen for 30 minutes, it released an enzyme called alliinase thaT catalyzes the formation of allicin. Allicin has antioxidant properties and also helps to reduce inflammation in the body.
Keto Low-Carb Paleo Caesar Salad with Roast Chicken and Avocado
Serves 6
Dressing:
6 anchovy fillets packed in oil, drained (optional and to desired taste)
4 cloves fresh garlic, minced
2 egg yolks
2 tablespoons freshly squeezed lemon juice
1 teaspoon Dijon mustard
½ cup extra virgin olive oil
2 tablespoons of MCT oil*
1 teaspoon coarsely ground black pepper
¼ cup parmesan (Keto Low-Carb) or vegan parmesan (Paleo)*
Freshly ground black pepper to taste
Salad:
3 romaine heads, leaves separated
2 avocadoes, sliced
2 cups (140 grams) roast chicken breast
1 cup parmesan (Keto Low-Carb) or vegan parmesan (Paleo)*
*Check out this blog for the vegan parmesan recipe:
KETO LOW-CARB PALEO 3 MINUTE VEGAN PARMESAN
Chop together anchovy fillets, garlic, and a pinch of salt. Use the side of a knife blade to mash into a paste, then scrape into a medium bowl. Whisk in egg yolks, 2 Tbsp. lemon juice, and mustard. Adding drop by drop to start, gradually whisk in olive oil, then MCT oil; whisk until dressing is thick and glossy. Whisk in Parmesan. Season with pepper, and more lemon juice, if desired. Chill until needed.
In a large bowl add broken romaine leaves. Add some of the dressing. Toss until well coated. Divide lettuce between the bowls. Garnish each bowl with avocado, chicken, and parmesan (or vegan parm). Add more sauce to desired taste.
Wine Suggestion: With the predominant taste sensation of this salad being fattiness (due to the dressing), hunt for a wine with enough viscosity (thickness) to match. Since we are eating salad here, stick to white wine. If you insist on red, go for it. But this red must also offer enough viscosity. In the white category, a big fat Chardonnay is ideal. It will have that thickness (from higher alcohol), plus the creamy texture to harmonize with the salad dressing. Going red? Hunt for high alcohol, but well balanced and velvety Merlot. This wine will offer the same