A lot of people have been asking me what my typical day looks like. My lunch is a very important part of it, because it gives me the energy to go through the rest of my day.
As you know, I enjoy making my own meals, experimenting with different ingredients, most of which are from my garden. One of my favorite lunch recipes is my signature keto salad, a meal with high amounts of beneficial fat, moderate amounts of high-quality protein and no starchy vegetable carbohydrates.
It’s actually part of my “A Day in the Life of Dr. Mercola” video, but the recipe creation process isn’t shown in its entirety.
You are welcome to tweak the recipe to suit your own taste, and I suggest using vegetables that are organic and in season, preferably what you have in your garden. You can experiment with various fresh herbs as well. You’re also free to substitute lamb for another high-quality protein source, like wild Alaskan salmon or grass-fed beef.
Dr. Mercola’s Keto Salad Recipe
- 100 grams red pepper
- A handful of Malabar spinach
- 1 habanero pepper (chopped)
- 1 Tbsp. salmon fish roe
- 2 to 3 ounces grass-fed pastured butter
- 3 ounces fermented vegetables
- 4 to 7 shakes Dr. Mercola’s Himalayan salt
- 10 to 20 shakes ground pepper (depending on your preference)
- Gently heat the extra virgin coconut oil in a frying pan.
- Add onions and ground organic lamb at very low heat for 20 to 25 minutes.
- In a separate bowl, cut and mix the remaining ingredients.
- After 25 minutes, add the onions to the salad and then mix it well.
- Rinse salt off the anchovies and soak them for five minutes.
- Split each anchovy into three pieces and add to the salad.
- Add the organic lamb to the salad.
This Nutrient-Packed Recipe Provides You With Healthy Fats
My keto salad is rich in “good” fats that help lower your risk of heart disease and manage cholesterol levels. One example is avocados, which are high in essential vitamins and minerals such as folate, vitamins K, B5, B6 and C. Did you also know that one avocado can have twice the potassium of a banana? This is beneficial if you need to balance your potassium to sodium ratio.
For an added boost of omega-3 fats, I include anchovies and salmon fish roe in my recipe, which enhance the flavor of the dish as well. Meanwhile, grass-fed pastured butter contains conjugated linoleic acid (CLA), a substance known to help fight cancer and diabetes. It has been shown to produce modest body fat loss in humans, too.1
I use virgin coconut oil for my keto salad recipe to fuel my mitochondria and enhance thyroid health. It is rich in lauric acid, which is converted by your body into monolaurin, a monoglyceride that can destroy lipid-coated viruses like influenza, herpes, measles and even HIV. It has medium-chain fatty acids (MCTs) that help boost your metabolism and fight off pathogens.
It’s Also a Good Source of High-Quality Protein
The organic grass-fed lamb used in this recipe is packed with high-quality protein that will fill you up for the rest of the day. However, remember that organic, grass-fed and finished meat that is humanely raised and butchered is virtually the only type of meat that is healthy to eat.
Most meat sold in supermarkets come from confined animal feeding operations (CAFOs) that are known for their overuse of antibiotics, which threatens human health. CAFO animals are also mistreated and fed an unnatural diet of genetically engineered grains instead of fresh grass.
Sprouts, Vegetables and Herbs Make Up the Bulk of This Meal
I use sunflower seed sprouts from my garden, a “superfood” that you should never overlook. Sprouts contain up to 100 times more enzymes than raw fruits and vegetables, allowing your body to extract more vitamins, minerals, essential fats and amino acids from the food you eat.
Meanwhile, Malabar spinach is a nutritional “heavyweight,” providing you with a good amount of vitamins A, B1, B2, B6 and C. Commonly known as Indian spinach, this herb, which is also popularly used in salads, is rich in calcium, iron, magnesium, phosphorus, potassium and sodium as well. It is often used in alternative medicine to relieve mouth ulcers and curb diarrhea.2
To help balance your intestinal flora and boost immune system function, I add fermented vegetables to this recipe. Consuming fermented foods is a great way to achieve an ideal balance of good and bad gut bacteria, an often overlooked aspect of overall health. It can also help your body eliminate toxins and heavy metals. Instead of buying conventional fermented foods, I urge you to learn how to ferment your own vegetables at home.
All of the herbs in this recipe are chosen for their nutritional benefits. Oregano is packed with vitamins A, C, E and K. There’s also rosemary, a special herb I often use because of its positive effects on memory and cognitive performance. Meanwhile, fennel bulbs contain anethole, an organic compound that has anti-cancer properties.
Just a look at the ingredients list can tell you that my keto salad is bursting with nutrients. It’s easy to prepare, yet it will refuel your body and get you through the rest of your day. Try it today for a truly filling and uplifting midday meal!