Are you hankering for fresh potato salad but find it too painstaking to make? This Creamy Keto “Potato” Salad from Ruled.me is the perfect dish to satisfy your cravings! This recipe swaps starchy potatoes for hearty cauliflower, drenching it in a creamy salad dressing made from wholesome ingredients.
It’s absolutely quick and easy to create. What makes it even better than a real potato salad is that it has fewer carbohydrates but is still rich in valuable nutrients. You can enjoy it on its own or serve it as a refreshing side dish to a savory main course. Either way, it’s a dish that you and your family will surely enjoy.
Creamy Keto ‘Potato’ Salad Recipe
Ingredients
- 1 large cauliflower
- 1/4 cup organic sour cream
- 1/2 cup homemade mayonnaise
- 2 tablespoons white vinegar
- 1 tablespoon mustard
- 1 teaspoon celery seeds
- 1/4 teaspoon salt
- 4 large free-range eggs, hard-boiled
- 1/2 cup celery, diced
- 1 teaspoon fresh dill
- 2 stalks green onions, thinly sliced
Procedure
- Prepare the cauliflower by cutting the head into bite-sized florets and steaming until the cauliflower is only slightly tender, about five to seven minutes. Set aside to cool.
- Peel the eggs and reserve two yolks; dice the remainder and set aside.
- Make the dressing by whisking together sour cream, mayonnaise, vinegar, mustard, celery seed and salt.
- Mash the two reserved yolks in the cream mixture and whisk until very smooth.
- Add the cooled cauliflower, diced eggs, celery, onion and dill. Stir to coat.
- Refrigerate for about one hour to completely cool the cauliflower and allow the flavors to meld together. Garnish with green onions and serve cold.
The Nourishing Power of Cauliflower
Cauliflower is a cruciferous vegetable that can be used in almost every type of dish, whether it’d be for crunchy snacks or quirky desserts. Aside from its versatility, cauliflower also boasts an impressive array of nutritional content, some of which include:
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Vitamin C
A 100-gram serving of cauliflower provides 77 percent of your recommended daily intake for vitamin C, a water-soluble vitamin that’s known for its antioxidant effects.
Vitamin C may also help promote good heart health, strengthen the immune system and prevent a variety of diseases, such as asthma, common cold and osteoarthritis.
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Vitamin K
Cauliflower contains a good amount of vitamin K, which is essential for your skeletal and cardiovascular system, as it helps direct calcium into your bones and prevents it from going into your heart.
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B Vitamins
Cauliflower is a good source of thiamin, riboflavin, niacin and vitamin B6. These B vitamins may help improve your brain health and cognition.
They may also help reduce your risk of developing psychiatric problems and mood disorders.
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Magnesium
A hundred grams of cauliflower provide approximately 4 percent of your recommended daily intake for magnesium.1
This mineral is vital for numerous physiological processes, including the relaxation of blood vessels, formation of bones and teeth, creation of energy molecules and stabilization of heart movement.
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Potassium
Consuming 100 grams of cauliflower provides 9 percent of your recommended daily intake for potassium,2 a mineral that plays an essential role in the chemical and electrical processes of your body.
Potassium also helps maintain proper muscle contraction, regulate body fluids, balance blood sugar levels and lower blood pressure.
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Fiber
A cup of cauliflower contains 3 grams of fiber,3 which may help improve your gut microbiome, boost your immune health and curb your appetite.
Consuming high amounts of fiber may also help prevent digestive problems, such as constipation and inflammatory bowel diseases (IBD).
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Cauliflower is also rich in indole-3-carbinol and sulforaphane, which may help inhibit the development of cancer of the prostate, ovaries and cervix, based on several studies.4
The Merits of Celery and Its Seeds
You’re probably familiar with celery leaves and stalks, since they’re often added to different dishes for their aromatic flavor. But did you know that celery seeds taste similar to the other edible parts of this plant and may be used as an ingredient too?
While these seeds are not well-known for their culinary uses, they’re a popular therapeutic plant in Ayurvedic medicine, since they’re believed to help improve cardiovascular health, lower blood pressure levels, relieve inflammation and reduce muscle spasms, among others. Whichever part of celery you decide to incorporate into your meal, rest assured that you’ll get plenty of vitamins and minerals from it, such as:
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Vitamin A
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Folate
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Potassium
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Vitamin K
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Copper
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Phosphorus
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Magnesium
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Manganese
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Calcium
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Celery is also an excellent source of the flavonoids zeaxanthin, lutein and beta-carotene, all of which may be beneficial for your eye health and immune function. It contains high amounts of fiber as well, which helps improve your digestive health.
Check Out the Other Health Benefits of This Salad
In addition to cauliflower and celery, here are some of the other valuable ingredients in this salad and their benefits to your well-being:
- Dill: This herb contains high amounts of vitamins and minerals, including vitamin A, vitamin C, manganese, folate and iron. It’s also a good source of flavonoids, particularly kaempferol and vicenin.
- Onions: Onions are rich in allium and allyl proply disulphide, which are phytochemicals that may help fight cancer and diabetes. Onions also contain quercetin, an antioxidant flavonoid that may help prevent cancer and diabetes, as well as inflammation.
- Mustard: This condiment is made from mustard seeds, which contain a cancer-fighting compound known as allyl isothiocyanate (AITC). This compound turns into glutathione once it’s absorbed by the liver, which in turn maximizes the performance of other antioxidants in your body, including vitamin C and E, CoQ10 and alpha-lipoic acid.
When It Comes to Eggs, Free-Range Are Your Best Bet
Eggs contain healthy fats, carotenoids and essential amino acids, all of which may help improve your overall health from the inside out. It’s important to note, though, that not all eggs are the same. Those that come from concentrated animal feeding operations (CAFOs) are usually inferior in terms of nutrition, not to mention they’re at a higher risk of being contaminated with salmonella.
If you want to reap all the flavors and health benefits that eggs have to offer, make sure you get them from trusted organic sources. You can easily find organic, pastured eggs in farmers markets and local health food stores.
About the Blog
Ruled.Me was created by Craig Clarke, a blogger who originally struggled with weight problems. The website not only focuses on the ketogenic diet as a way to lose weight, but as a lifestyle that can improve your quality of life. It contains dieting tips, strength and endurance exercises and various recipes for people who are struggling with their weight and nutritional deficiencies.
+ Sources and References