VEGETARIAN SALAD

CONTENTS

Fourteen side salads for two people. Each is designed to support—not replace—the main meal.

PART ONE — SOUTH ASIA & MIDDLE EAST

1. Lebanese Radish, Walnut & Mint Salad
2. South Indian Warm Cabbage, Coconut & Mustard Salad
3. South Asian Asparagus, Coconut & Coriander Salad
4. Turkish Avocado, Tomato, Olive & Mint Salad

PART TWO — MEDITERRANEAN & EUROPE

5. Mediterranean Celery, Olive, Gouda & Pumpkin Seed Salad
6. Italian Arugula, Mushroom & Pine Nut Salad
7. French Warm Leek, Green Bean & Brie Salad
8. Spanish Charred Pepper, Olive & Almond Salad
9. Portuguese Zucchini, Tomato & Brazil Nut Salad
10. Nordic Lettuce, Cucumber, Blueberry & Dill Kefir Salad
11. Balkan Red Cabbage, Pickle & Sunflower Slaw

PART THREE — EAST ASIA & MODERN KETO

12. Japanese-Style Bok Choy, Radish, Tofu & Ginger-Sesame Salad
13. Korean-Inspired Broccoli, Kimchi & Crispy Tempeh Salad
14. French Brussels Sprout, Blue Cheese & Hazelnut Salad

CLOSING GUIDE

How to use the book

Functional nutrition coverage

Keto adjustment and safety notes

HOW TO USE THIS BOOK

THE INGREDIENT BOUNDARY  Every ingredient appears in the attached keto food guide. The collection contains no eggs, poultry, fish, red meat, grains, legumes, starchy vegetables, added sugar or refined seed oils.

THE RECIPE-QUALITY FILTER  Flavour structures and practical methods were rebuilt after screening established regional combinations and well-reviewed public recipes. These are original adaptations—not word-for-word copies.

THE SIDE-SALAD STRUCTURE  These are accompaniments, not complete meals. Most provide vegetables, herbs, an intentional fat and a measured nut, seed, dairy or fermented-food element. The main meal still needs adequate protein.

THE KETO STRUCTURE  Estimated net carbohydrate is roughly 4–10 g per person. The higher values come from measured portions of broccoli, Brussels sprouts, peppers, cabbage, berries, kefir or kimchi. Brands and produce sizes vary.

THE FUNCTIONAL STRUCTURE  Across the rotation you get leafy greens, cruciferous vegetables, alliums, herbs, spices, nuts, seeds, fermented foods, plant protein, calcium-rich dairy, fibre and varied plant compounds.

THE HONG KONG KITCHEN  Every recipe uses ordinary supermarket or wet-market ingredients, one pan at most, a bowl and basic kitchen tools. Most are ready in 10–20 minutes.

PRACTICAL RULE  When a salad feels too rich, reduce oil, cheese, yogurt, nuts or seeds first. Keep the vegetables, herbs and acidity intact.

PART ONE — SOUTH ASIA & MIDDLE EAST

1. Lebanese Radish, Walnut & Mint Salad

Peppery radish, toasted walnuts and abundant herbs create a crisp, bright side with no sweet dressing.

SERVES 2  •  PREP 12 MIN  •  COOK 3 MIN  •  ~4 G NET CARBS PER PERSON

SHOPPING LIST

radishes • walnuts • mint • parsley • green onions • lemon • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

200 g radishes, very thinly sliced

35 g walnuts, roughly chopped

15 g mint leaves, sliced

20 g parsley, chopped

2 green onions, finely sliced

1 1/2 tablespoons lemon juice

1 1/2 tablespoons extra-virgin olive oil

Sea salt and black pepper

METHOD

1. Toast the walnuts in a dry pan for 2–3 minutes; cool slightly.
2. Whisk lemon, olive oil, black pepper and a small pinch of salt.
3. Toss radishes, mint, parsley and green onions with the dressing.
4. Finish with the warm walnuts and serve immediately.

FUNCTIONAL HEALTH FOCUS  Radish adds cruciferous plant compounds and crisp fibre. Walnuts contribute magnesium and unsaturated fats, while mint, parsley, lemon and olive oil provide a broad range of aromatic plant compounds.

COACH’S KETO ADJUSTMENT  Keep the walnuts measured; the salad should taste fresh and peppery, not heavy.

PART ONE — SOUTH ASIA & MIDDLE EAST

2. South Indian Warm Cabbage, Coconut & Mustard Salad

Lightly wilted cabbage with turmeric, cumin, mustard, coconut and lime: warm, fragrant and still crunchy.

SERVES 2  •  PREP 10 MIN  •  COOK 9 MIN  •  ~6 G NET CARBS PER PERSON

SHOPPING LIST

cabbage • unsweetened coconut • green onions • coriander • mustard • lime • turmeric • cumin • cayenne pepper • coconut oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

300 g green cabbage, finely shredded

30 g unsweetened coconut, finely shredded

2 green onions, sliced

15 g coriander, chopped

1 1/2 teaspoons sugar-free mustard

1 tablespoon lime juice

1/2 teaspoon ground cumin

1/4 teaspoon turmeric

Pinch of cayenne pepper

1 tablespoon virgin coconut oil

Sea salt and black pepper

METHOD

1. Heat the coconut oil in a wide pan. Add cumin and turmeric for 20 seconds.
2. Add cabbage, green onions, black pepper and a small pinch of salt. Stir-fry for 5–6 minutes until just tender.
3. Fold in coconut and mustard; cook for 1 minute.
4. Remove from the heat and finish with lime, coriander and cayenne.

FUNCTIONAL HEALTH FOCUS  Cabbage supplies fibre and sulphur-containing plant compounds. Coconut provides texture and measured fat; turmeric, cumin, mustard, coriander and lime build flavour without grains, sugar or starchy vegetables.

COACH’S KETO ADJUSTMENT  Stop cooking while the cabbage still has bite. Overcooking makes it sweeter and less satisfying.

PART ONE — SOUTH ASIA & MIDDLE EAST

3. South Asian Asparagus, Coconut & Coriander Salad

Tender-crisp asparagus with toasted coconut, pumpkin seeds, ginger, cumin and a sharp lime finish.

SERVES 2  •  PREP 10 MIN  •  COOK 6 MIN  •  ~4 G NET CARBS PER PERSON

SHOPPING LIST

asparagus • unsweetened coconut • pumpkin seeds • coriander • ginger • lime • cumin • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

300 g asparagus, woody ends removed

25 g unsweetened coconut, finely shredded

20 g pumpkin seeds

15 g coriander, chopped

1 teaspoon finely grated ginger

1 tablespoon lime juice

1/4 teaspoon ground cumin

1 tablespoon extra-virgin olive oil

Sea salt and black pepper

METHOD

1. Blanch asparagus for 2–3 minutes, then drain and cool under cold water. Pat dry and cut into thirds.
2. Toast coconut and pumpkin seeds in a dry pan for 2–3 minutes.
3. Whisk ginger, lime, cumin, olive oil, pepper and a small pinch of salt.
4. Toss with asparagus and coriander; finish with the toasted coconut and seeds.

FUNCTIONAL HEALTH FOCUS  Asparagus provides folate, fibre and prebiotic compounds. Pumpkin seeds add magnesium; coconut and olive oil carry flavour, while ginger, cumin, lime and coriander increase plant diversity.

COACH’S KETO ADJUSTMENT  Dry the asparagus well so the dressing clings instead of becoming watery.

PART ONE — SOUTH ASIA & MIDDLE EAST

4. Turkish Avocado, Tomato, Olive & Mint Salad

Creamy avocado, seeded tomato, olives and fresh herbs with cumin, paprika and a restrained cayenne lift.

SERVES 2  •  PREP 12 MIN  •  NO COOK  •  ~6 G NET CARBS PER PERSON

SHOPPING LIST

avocado • tomato • olives • mint • parsley • hemp seeds • lemon • extra-virgin olive oil • cumin • paprika • cayenne pepper • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

1 medium avocado, about 180 g flesh, cubed

150 g tomato, seeded and diced

12 olives, halved

10 g mint leaves, torn

15 g parsley, chopped

20 g hemp seeds

1 tablespoon lemon juice

1 tablespoon extra-virgin olive oil

1/4 teaspoon ground cumin

1/4 teaspoon paprika

Pinch of cayenne pepper

Sea salt and black pepper

METHOD

1. Whisk lemon, olive oil, cumin, paprika, cayenne, pepper and a small pinch of salt.
2. Combine tomato, olives, mint, parsley and hemp seeds.
3. Fold in avocado gently so the cubes remain intact.
4. Spoon over the dressing and serve at once.

FUNCTIONAL HEALTH FOCUS  Avocado and olive oil provide monounsaturated fats; hemp seeds add minerals and plant protein. Tomato, olives, mint, parsley and spices broaden colour and plant-compound exposure.

COACH’S KETO ADJUSTMENT  Seed the tomato and keep the stated portion to control liquid and carbohydrate.

PART TWO — MEDITERRANEAN & EUROPE

5. Mediterranean Celery, Olive, Gouda & Pumpkin Seed Salad

Crisp celery, briny olives, small Gouda cubes and toasted pumpkin seeds in a lemon-oregano dressing.

SERVES 2  •  PREP 10 MIN  •  COOK 3 MIN  •  ~4 G NET CARBS PER PERSON

SHOPPING LIST

celery • olives • Gouda • pumpkin seeds • green onion • lemon • oregano • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

220 g celery, thinly sliced on the diagonal

12 olives, halved

70 g full-fat Gouda, cut into small cubes

25 g pumpkin seeds

1 green onion, finely sliced

1 tablespoon lemon juice

1 tablespoon extra-virgin olive oil

1/2 teaspoon oregano

Sea salt and black pepper

METHOD

1. Toast pumpkin seeds in a dry pan for 2–3 minutes; cool.
2. Whisk lemon, olive oil, oregano and black pepper. Add salt only after tasting the olives and cheese.
3. Toss celery, olives, Gouda and green onion with the dressing.
4. Finish with pumpkin seeds just before serving.

FUNCTIONAL HEALTH FOCUS  Celery provides crunch, hydration and fibre; Gouda adds protein and calcium; pumpkin seeds contribute magnesium. Olives, oregano, lemon and olive oil create a strong Mediterranean flavour with little carbohydrate.

COACH’S KETO ADJUSTMENT  Cut the cheese into small cubes so every bite gets flavour without needing a larger portion.

PART TWO — MEDITERRANEAN & EUROPE

6. Italian Arugula, Mushroom & Pine Nut Salad

Warm thyme mushrooms over peppery arugula with pine nuts, Parmesan, garlic and lemon.

SERVES 2  •  PREP 10 MIN  •  COOK 8 MIN  •  ~5 G NET CARBS PER PERSON

SHOPPING LIST

arugula • mushrooms • pine nuts • Parmesan • garlic • thyme • lemon • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

250 g mushrooms, sliced

90 g arugula

25 g pine nuts

25 g Parmesan, shaved

1 small garlic clove, finely grated

1/2 teaspoon thyme

1 tablespoon lemon juice

1 1/2 tablespoons extra-virgin olive oil

Sea salt and black pepper

METHOD

1. Toast pine nuts in a dry pan for 2 minutes; set aside.
2. Heat 1 tablespoon olive oil. Cook mushrooms over medium-high heat for 5–6 minutes until browned; add garlic, thyme and pepper for the final minute.
3. Toss arugula with lemon and the remaining olive oil.
4. Add warm mushrooms, Parmesan and pine nuts; serve immediately.

FUNCTIONAL HEALTH FOCUS  Mushrooms add fibre, micronutrients and savoury antioxidant compounds. Arugula supplies bitter plant compounds; pine nuts, Parmesan and olive oil create satiety and improve flavour without a sweet dressing.

COACH’S KETO ADJUSTMENT  Do not crowd the pan. Browning creates depth; steaming makes the salad watery.

PART TWO — MEDITERRANEAN & EUROPE

7. French Warm Leek, Green Bean & Brie Salad

Tender-crisp beans and sweet measured leek with melting Brie, thyme, mustard and toasted hazelnuts.

SERVES 2  •  PREP 12 MIN  •  COOK 10 MIN  •  ~7 G NET CARBS PER PERSON

SHOPPING LIST

green beans • leek • Brie • hazelnuts • mustard • apple cider vinegar • thyme • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

180 g green beans, trimmed

80 g leek, washed well and thinly sliced

60 g full-fat Brie, cut into small pieces

25 g hazelnuts, roughly chopped

1 teaspoon sugar-free mustard

1 tablespoon apple cider vinegar

1 tablespoon extra-virgin olive oil

1/2 teaspoon thyme

Sea salt and black pepper

METHOD

1. Blanch green beans for 3 minutes; drain and pat dry.
2. Toast hazelnuts in a dry pan for 2–3 minutes, then remove.
3. Add olive oil and leek to the pan. Cook for 3–4 minutes, then add beans and thyme for 1 minute.
4. Whisk mustard and vinegar. Toss with the warm vegetables; add Brie and hazelnuts so the cheese softens slightly.

FUNCTIONAL HEALTH FOCUS  Green beans provide fibre with controlled carbohydrate; leek adds allium plant compounds. Brie contributes calcium and protein, while hazelnuts and olive oil diversify unsaturated fats.

COACH’S KETO ADJUSTMENT  Keep the leek to the stated amount; it is used for flavour rather than bulk.

PART TWO — MEDITERRANEAN & EUROPE

8. Spanish Charred Pepper, Olive & Almond Salad

Sweet-smoky charred peppers balanced by olives, garlic, parsley, almonds, paprika and lemon.

SERVES 2  •  PREP 10 MIN  •  COOK 10 MIN  •  ~7 G NET CARBS PER PERSON

SHOPPING LIST

bell peppers • olives • almonds • parsley • garlic • paprika • lemon • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

300 g bell peppers, sliced into wide strips

12 olives, halved

30 g almonds, roughly chopped

20 g parsley, chopped

1 small garlic clove, finely grated

1/2 teaspoon paprika

1 tablespoon lemon juice

1 1/2 tablespoons extra-virgin olive oil

Sea salt and black pepper

METHOD

1. Toast almonds in a dry pan for 2–3 minutes; set aside.
2. Add 1 tablespoon olive oil and char the peppers over medium-high heat for 6–7 minutes, leaving some bite.
3. Whisk garlic, paprika, lemon, remaining oil and black pepper.
4. Toss warm peppers with olives, parsley and dressing; finish with almonds.

FUNCTIONAL HEALTH FOCUS  Peppers supply vitamin C and colourful carotenoids. Almonds add vitamin E and magnesium; olives, garlic, parsley, paprika, lemon and olive oil provide a concentrated Mediterranean flavour pattern.

COACH’S KETO ADJUSTMENT  For stricter ketosis, keep the pepper quantity exact and do not add sweet balsamic glaze.

PART TWO — MEDITERRANEAN & EUROPE

9. Portuguese Zucchini, Tomato & Brazil Nut Salad

Charred zucchini with a modest tomato portion, parsley, garlic, paprika and a measured Brazil-nut finish.

SERVES 2  •  PREP 10 MIN  •  COOK 8 MIN  •  ~5 G NET CARBS PER PERSON

SHOPPING LIST

zucchini • tomato • Brazil nuts • parsley • garlic • paprika • lemon • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

300 g zucchini, cut into thick half-moons

120 g tomato, seeded and diced

20 g Brazil nuts, finely chopped

20 g parsley, chopped

1 small garlic clove, finely grated

1/2 teaspoon paprika

1 tablespoon lemon juice

1 1/2 tablespoons extra-virgin olive oil

Sea salt and black pepper

METHOD

1. Heat 1 tablespoon olive oil in a wide pan. Char zucchini for 5–6 minutes until browned but firm.
2. Whisk garlic, paprika, lemon, remaining oil and black pepper.
3. Toss warm zucchini with tomato and parsley.
4. Finish with the dressing and finely chopped Brazil nuts.

FUNCTIONAL HEALTH FOCUS  Zucchini gives volume and potassium with low carbohydrate; tomato adds colour in a controlled portion. Brazil nuts provide crunch and selenium, although their selenium content naturally varies.

COACH’S KETO ADJUSTMENT  Keep Brazil nuts measured rather than eating them freely; a small amount is enough.

PART TWO — MEDITERRANEAN & EUROPE

10. Nordic Lettuce, Cucumber, Blueberry & Dill Kefir Salad

A cool salad of crisp greens, cucumber and restrained blueberries with dill, kefir, mustard and sunflower crunch.

SERVES 2  •  PREP 12 MIN  •  NO COOK  •  ~7 G NET CARBS PER PERSON

SHOPPING LIST

lettuce • cucumber • blueberries • kefir • sunflower seeds • dill • mustard • lemon • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

160 g lettuce, torn

180 g cucumber, thinly sliced

60 g blueberries

100 g unsweetened kefir

20 g sunflower seeds

2 tablespoons chopped dill

1 teaspoon sugar-free mustard

1 tablespoon lemon juice

Sea salt and black pepper

METHOD

1. Whisk kefir, dill, mustard, lemon, black pepper and a small pinch of salt.
2. Toss lettuce and cucumber with half the dressing.
3. Add blueberries gently so they remain whole.
4. Finish with sunflower seeds and the remaining dressing.

FUNCTIONAL HEALTH FOCUS  A measured berry portion adds colour and polyphenols without turning the salad into fruit. Kefir contributes protein and fermentation; sunflower seeds add vitamin E, minerals and texture.

COACH’S KETO ADJUSTMENT  Use unsweetened kefir and keep blueberries to the stated amount.

PART TWO — MEDITERRANEAN & EUROPE

11. Balkan Red Cabbage, Pickle & Sunflower Slaw

Crisp red cabbage and sugar-free pickles in a dill-mustard yogurt dressing with sunflower seeds.

SERVES 2  •  PREP 15 MIN  •  NO COOK  •  ~7 G NET CARBS PER PERSON

SHOPPING LIST

red cabbage • pickles • Greek yogurt • sunflower seeds • green onion • dill • mustard • apple cider vinegar • paprika • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

280 g red cabbage, very finely shredded

100 g no-sugar-added pickles, diced

80 g full-fat unsweetened Greek yogurt

25 g sunflower seeds

1 green onion, finely sliced

1 tablespoon chopped dill

1 teaspoon sugar-free mustard

1 tablespoon apple cider vinegar

1/4 teaspoon paprika

Sea salt and black pepper

METHOD

1. Massage cabbage with vinegar and a small pinch of salt for 1 minute.
2. Whisk yogurt, mustard, dill, paprika and black pepper.
3. Fold pickles, green onion and dressing through the cabbage.
4. Rest for 5 minutes, then add sunflower seeds just before serving.

FUNCTIONAL HEALTH FOCUS  Red cabbage contributes fibre and purple plant pigments. Yogurt adds protein and fermentation; pickles provide acidity, while sunflower seeds add vitamin E and magnesium.

COACH’S KETO ADJUSTMENT  Check pickle and mustard labels carefully; added sugar can change the carbohydrate load quickly.

PART THREE — EAST ASIA & MODERN KETO

12. Japanese-Style Bok Choy, Radish, Tofu & Ginger-Sesame Salad

Blanched bok choy, crisp radish and tofu with ginger, lime, sesame and a clean avocado-oil dressing.

SERVES 2  •  PREP 12 MIN  •  COOK 5 MIN  •  ~4 G NET CARBS PER PERSON

SHOPPING LIST

bok choy • radishes • tofu • sesame seeds • ginger • garlic • lime • avocado oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

300 g bok choy, quartered lengthwise

100 g radishes, thinly sliced

100 g firm tofu, patted dry and cubed

15 g sesame seeds

1 teaspoon finely grated ginger

1/2 small garlic clove, finely grated

1 tablespoon lime juice

1 tablespoon avocado oil

Sea salt and black pepper

METHOD

1. Blanch bok choy for 90 seconds; cool under cold water and dry thoroughly.
2. Toast sesame seeds in a dry pan for 2 minutes.
3. Whisk ginger, garlic, lime, avocado oil, pepper and a small pinch of salt.
4. Arrange bok choy, radish and tofu; spoon over dressing and finish with sesame.

FUNCTIONAL HEALTH FOCUS  Bok choy provides folate, calcium and cruciferous plant compounds. Tofu adds a light protein contribution; radish, ginger, garlic and sesame create flavour and micronutrient diversity.

COACH’S KETO ADJUSTMENT  Dry the bok choy and tofu well. Excess water weakens the dressing and texture.

PART THREE — EAST ASIA & MODERN KETO

13. Korean-Inspired Broccoli, Kimchi & Crispy Tempeh Salad

Warm broccoli and crisp tempeh tossed with sugar-free kimchi, sesame, lime and a gentle cayenne edge.

SERVES 2  •  PREP 12 MIN  •  COOK 12 MIN  •  ~10 G NET CARBS PER PERSON

SHOPPING LIST

broccoli • tempeh • kimchi • green onion • sesame seeds • lime • coconut oil • paprika • cayenne pepper • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

280 g broccoli, cut into small florets

120 g tempeh, cut into small cubes

100 g no-sugar-added kimchi, roughly chopped

1 green onion, sliced

15 g sesame seeds

1 tablespoon lime juice

1 tablespoon virgin coconut oil

1/4 teaspoon paprika

Pinch of cayenne pepper

Sea salt and black pepper

METHOD

1. Steam broccoli for 3 minutes; drain and pat dry.
2. Heat coconut oil and brown tempeh for 5–6 minutes. Add broccoli, paprika, cayenne and pepper; cook for 2 minutes.
3. Remove from heat and fold through kimchi, green onion and lime.
4. Finish with sesame seeds. Taste before adding salt because kimchi is already seasoned.

FUNCTIONAL HEALTH FOCUS  Broccoli supplies fibre and cruciferous plant compounds. Tempeh provides fermented plant protein; kimchi adds fermented vegetables, while sesame, green onion and spices increase texture and plant diversity.

COACH’S KETO ADJUSTMENT  This is the highest-carbohydrate salad in the collection; keep the broccoli and kimchi portions exact for deeper ketosis.

PART THREE — EAST ASIA & MODERN KETO

14. French Brussels Sprout, Blue Cheese & Hazelnut Salad

Warm browned Brussels sprouts with blue cheese, hazelnuts, thyme and a sharp mustard-cider dressing.

SERVES 2  •  PREP 12 MIN  •  COOK 10 MIN  •  ~8 G NET CARBS PER PERSON

SHOPPING LIST

Brussels sprouts • blue cheese • hazelnuts • mustard • apple cider vinegar • thyme • extra-virgin olive oil • sea salt • black pepper

INGREDIENTS FOR 2 PERSONS

260 g Brussels sprouts, halved and thinly sliced

50 g full-fat blue cheese, crumbled

25 g hazelnuts, roughly chopped

1 teaspoon sugar-free mustard

1 tablespoon apple cider vinegar

1 1/2 tablespoons extra-virgin olive oil

1/2 teaspoon thyme

Sea salt and black pepper

METHOD

1. Toast hazelnuts in a dry pan for 2–3 minutes; remove.
2. Add 1 tablespoon olive oil and cook Brussels sprouts over medium-high heat for 6–7 minutes until browned and tender-crisp.
3. Whisk mustard, vinegar, remaining oil, thyme and black pepper.
4. Toss the warm sprouts with dressing; finish with blue cheese and hazelnuts.

FUNCTIONAL HEALTH FOCUS  Brussels sprouts provide fibre and cruciferous plant compounds. Blue cheese adds concentrated flavour, calcium and protein; hazelnuts and olive oil contribute unsaturated fats and vitamin E.

COACH’S KETO ADJUSTMENT  Use cheese as a flavour accent. More cheese is not needed once the sprouts are properly browned.

FUNCTIONAL NUTRITION COVERAGE

PLANT DIVERSITY  The collection rotates radish, cabbage, asparagus, avocado, tomato, celery, arugula, mushrooms, leek, green beans, peppers, zucchini, lettuce, cucumber, bok choy, broccoli and Brussels sprouts—plus herbs, spices, nuts and seeds.

GUT AND IMMUNE TERRAIN  Vegetable fibres support the gut ecosystem. Yogurt, kefir, kimchi and tempeh add fermented foods; pickles may add live cultures only when genuinely fermented and unpasteurised.

CELLULAR PROTECTION  Cruciferous vegetables, leafy greens, colourful peppers, tomato, berries, garlic, ginger, turmeric, paprika and herbs supply different antioxidant and defence-supporting plant compounds.

FAT QUALITY  Extra-virgin olive oil, avocado oil, coconut oil, avocado, olives, walnuts, almonds, hazelnuts, pine nuts, Brazil nuts and seeds diversify fats. Portions remain deliberate because healthy fats still carry substantial energy.

MINERALS AND BONE SUPPORT  Pumpkin, sunflower, hemp and sesame seeds contribute magnesium and other minerals. Full-fat Gouda, Brie, blue cheese, yogurt, kefir, tofu and bok choy contribute varying amounts of calcium and protein.

ADHERENCE  Acid, herbs, spices, fermented foods, browning and crunch create satisfaction. A plan is more likely to work when it is enjoyable, quick and easy to repeat.

ROTATION PRINCIPLE  Do not rely on one “perfect” salad. Rotate colours, fibres, herbs, fermented foods, nuts and seeds across the week.

KETO ADJUSTMENT & SAFETY NOTES

FOR DEEPER KETOSIS  Keep the stated portions of peppers, tomato, cabbage, berries, kefir, broccoli, Brussels sprouts, kimchi and green beans. Do not add honey, maple syrup, fruit juice, grains, beans or sweet sauces.

FOR BODY-FAT REDUCTION  Do not automatically add more oil, cheese, avocado, nuts or seeds. Reduce those energy-dense ingredients before reducing vegetables.

FOR ADEQUATE PROTEIN  These are side salads. Except for small tofu or tempeh portions, they do not provide enough protein to act as the main meal.

FOR DIGESTION  Cook cruciferous vegetables more thoroughly if raw fibre causes bloating. Introduce kimchi, kefir, yogurt and tempeh gradually when fermented foods are new.

FOR SODIUM  Olives, cheese, pickles, kimchi, mustard and fermented foods can be salty. Taste before adding salt, especially with hypertension, kidney disease, heart failure or prescribed sodium restriction.

FOR MEDICATION  Major carbohydrate changes can affect glucose, blood pressure, hydration and medication needs. Coordinate significant dietary changes with the treating clinician when using glucose-lowering, blood-pressure, diuretic or potassium-altering medication.

FOR ALLERGIES AND INTOLERANCE  Substitute only with another ingredient already listed in the food guide. Avoid nuts, seeds, dairy, soy or fermented foods that trigger a known allergy or intolerance.