Ketogenic Vegetarian Spinach Salad by Dr. Christie Smirl

Try this ketogentic vegetarian spinach salad. It is loaded with excellent nutrients.

Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Walnuts are rich in anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including being a very good source of manganese and copper. They are also a good source of molybdenum and the B vitamin biotin.

Olives contain phenolic antioxidants and anti-cancer compounds squalene and terpenoid. They also contain high levels of the monounsaturated fatty acid, oleic acid, which reduces inflammation. Olives contain biophenols, which suppress the oxidization of LDL or “bad cholesterol” which plays a role in the development of cardiovascular disease. The biophenols also reduce blood pressure. Olives contain a compound called oleocanthal which has strong anti-inflammatory properties. Lastly, olives contain iron, a key factor in the formation of hemoglobin, the protein that carries oxygen throughout the body via the bloodstream. Iron also helps to build the enzymes responsible for regulating immune function and cognitive development.

Ingredients

  • 2 cups organic spinach
  • 1/4 cup walnuts
  • 2 hard boiled eggs cut in half
  • 4 Kalamata olives pitted
  • 1 teaspoon MCT oil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon Himalayan pink salt

Instructions

Make a balsamic vinegar reduction by pouring vinegar in small sauce pan on low heat 5 minutes or till slightly thickened. Stir continuously and avoid burning. Turn off heat. Stir in salt, oil and walnuts. Pour this mixture onto bed of spinach with eggs, olives. Serve warm and fresh.

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Nutritional Facts

  • Serves 1
  • 430 calories

 

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Visit HealthierVibrations.com for more healthy living education, online classes and certifications.

Dr. Christie Smirl has over 25 years of medical experience. She completed a Doctorate of Ayurvedic Medicine from American University of Complimentary Medicine as well as Nurse Practitioner and Master of Science from Loma Linda University. Dr. Christie is also an E-RYT 500 Yoga Teacher Trainer YACEP, Reiki Master/Teacher, Tantric Energy Healer and Musician.

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3 Comments Add yours

  1. Karen Selke says:

    thank you…..

    Liked by 1 person

  2. jaduki says:

    Yum! Delicious salad for sure. Thanks.

    Sent from my iPad

    >

    Liked by 1 person

  3. Michele Smirl says:

    This sounds really really good. I’ll let you know when I make it! ❤️

    Sent from my iPhone

    >

    Liked by 1 person

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