When it comes to salads, a chopped salad is about as basic as it gets: a pile of greens topped with chopped vegetables, meats, cheeses, nuts, pickles, whatever you have in the fridge. A hard-boiled egg and bacon usually take this salad into the vaguely defined Cobb salad realm, but it doesn’t matter what you call it. These kinds of salads are typically more filling than a side or Caesar salad, and they can be packed with flavor and good-for-you ingredients.
This version from Torie Borrelli’s “The Mexican Keto Cookbook” (Ten Speed Press, $24) is full of healthy fats from the salmon, avocado and cashews, and the apple cider vinegar in the dressing gives it a kick. You could use any leftover proteins in this salad, and using different kinds of nuts, raw vegetables and salad dressings will keep it interesting if you want to eat it several times a week.
Torie’s Chopped Salad
A chopped salad conjures up images of bland, white-looking, thinly sliced lettuce. My chopped salad is exactly the opposite. It’s crunchy. It’s creamy. It’s satisfying. I make this at least a couple of times a week for a quick lunch for my husband and me. We’ll have it after intermittent fasting from the night before, with just a high-fat drink for breakfast in between. Breaking the fast with this salad around 1 p.m. keeps us satisfied until dinner around 6:30. I often assemble this salad the night before and put it in Mason jars, keeping the dressing in a separate glass jar. I toss the dressing in right before we eat.
— Torie Borrelli
2 cups leafy greens (arugula, romaine, spinach, chard, kale or a mix)
2 eggs, medium-boiled, chopped or halved
4 ounces smoked wild salmon, separated into pieces (you can sub wild canned fish, shredded chicken or canned sardines)
1/2 avocado, cubed
Handful of raw cashews, pepitas seeds, sunflower seeds, walnuts
1/4 cucumber, thinly sliced
2 radishes, chopped or thinly sliced
2 tablespoons fermented or pickled veggie of choice
Handful of crumbled feta or goat cheese (optional)
For the salad dressing:
1/2 avocado (use the remaining half from your salad)
3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 to 2 teaspoons cilantro or parsley
To make the salad: In a large bowl, combine the greens, eggs, fish, and avocado with the nuts, seeds, cucumber, radish, and fermented veggie. Add cheese (if using) and mix together until well combined.
To make the quick dressing: Use a whisk or immersion blender to blend together the avocado, oil, apple cider vinegar, herbs, and salt until smooth and creamy. Toss the salad with the dressing and serve.
— From “The Mexican Keto Cookbook: Authentic, Big-Flavor Recipes for Health and Longevity” by Torie Borrelli (Ten Speed Press, $24)