This salad with goat cheese and blackberries is tasty on hot days and also fits very well within the vegetarian keto diet.
Goat cheese is one of the best sources of heme iron for vegetarians.
Heme iron is the form of iron that our body can best absorb and it is only found in animal products. It is in large quantities in red meat, such as steak and roast beef. It is also found in organ meat, oysters, mussels, canned sardines, etc. The bioavailability of heme iron in meat can be increased by eating it with a source of vitamin C (bell pepper, tomato, broccoli): your body can then absorb it even easier and in a larger amount.
On the keto diet, you can’t eat a lot of fruit. Still, forest fruits in not too large amounts fit perfectly within the keto diet. Here you can read more about fruits on the keto diet.
How many carbohydrates
You may be wondering if this salad doesn’t contain too many carbohydrates. In general, you want to make sure that you do not eat more than 20 grams of carbohydrates per day, although this may be slightly higher for vegetarians. In addition, you can often eat more carbohydrates if you are already fat-adapted.
In addition, it helps if a meal with more carbohydrates also contains more fiber. The fiber ensures that the carbohydrates are less likely to be absorbed into your blood and as a result you do not get large peaks in your insulin level. It’s those spikes in your insulin level that can get you out of ketosis. Fruits and vegetables naturally contain different types of fiber. Often some of these fibers are lost during preparation. However, this is not the case if you make a salad. So especially with a salad you can assume the amount of net carbohydrates.
- 100 gram mixed lettuce
- 1 meat tomato
- 150 gram goat cheese
- 125 gram blackberries
- 2 Tablespoons extra virgin olive oil (preferably Taggiasche extra virgin olive oil)
- 1 teaspoon apple cider vinegar
calories: 259Kcal | Gross carbohydrates: 10G. | protein: 11G. | Fats: 20G. | Sodium: 199Mg | potassium: 408Mg | fiber: 4G. | Vitamin A: 1928Iu | Vitamin B1: 1Mg | Vitamin B2: 1Mg | Vitamin B3: 1Mg | Vitamin B5: 1Mg | Vitamin B6: 1Mg | Vitamin B12: 1μg | vitamin C: 32Mg | vitamin D: 1μg | Vitamin E: 3Mg | Vitamin K: 24μg | calcium: 98Mg | copper: 1Mg | folic acid: 46μg | iron: 2Mg | manganese: 1Mg | magnesium: 33Mg | phosphorus: 178Mg | selenium: 2μg | zinc: 1Mg | Net carbs: 6G. | Macro Fats: 68% | Macro Carbohydrates: 15% | Macro Proteins: 17%