Bacon, Lettuce and Tomato Salad (B.L.T) Recipe
Summer Vibes = B.L.T Salad
Growing up for me, a B.L.T sandwich was one of my favourite go-to meals. The combined flavours of water-dense and hydrating lettuce, combined with crunchy, salty bacon and the seasonal sweetness of juicy tomatoes. But, gone are the days of shovelling bread down my mouth. Not because I think bread is inheritably bad or should be vilified (perhaps modernised versions slightly), but because I know better.
When you know better, you do better.
Bread, I believe is a cheap commodity food, which serves no real purpose for human nutrition or potential. Sure, sourdough and more traditionally made versions are superior to the modernised loaf at the supermarket, but still a weak substitute, compared to a nose to tail, paleo-ish diet approach.
Bread is a vehicle for fillings, nothing more. It so happens that those fillings in a sandwich, probably make up only 30% of the volume of food, leading your hungry in another 2 hours and at the mercy for another one or wheat laden man made product. Simply put, It is a food manufactures dream. Cheap, volume dense and hyper-palatable. Also, If you believe that fibre is the main benefit component of consuming bread, then I think you should spend some time in the vegetable section or find out that dark chocolate contains fibre. Fibre is not actually an essential nutrient. For some individuals, it can make matters worse. “It depends” is a very familiar word used when speaking to clients about X, or Y working or a random person ask my opinion of a food or a diet. IT DEPENDS.
Let’s get back to the recipe and why a salad is my preferred way and method nowadays.
Salads should be consumed year-round and reflect the seasonal variation. Winter salads tend to be more bitter and crisp. In the summer, it is crisper and hydrating. There are endless combinations and variations. In fact, there should be no regulations or rules to what goes in your salad. Personalise it. find what flavours and ingredients work for you.
This salad naturally contains little carbohydrates, making it ketogenic and low carb friendly. It contains only a few ingredients and requires minimal prep and cooking time. You could bulk up the protein with roasted chicken thighs which are neutral in flavour. Additionally, if you want more greens, just add them.
It takes 20 minutes from start to finish, serving 2 portions, his and hers or dinner and a lunchbox the next day as shown in the pictures.
Bacon, Lettuce & Tomato Salad
Course: Lunch / Dinner
Keywords: BLT, low carb salad, bacon, mealprep
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Cooking skill: Easy
Cost Per Serving: £3
Author: Ryan Carter
Ingredients:
1 Romaine lettuce head - Separated, washed and drained well
1 Tbsp Extra Virgin Olive Oil
2 Tbsp Apple Cider Vinegar
1 Tsp Wholegrain mustard
2 Shallots - Finely sliced
1 Garlic Clove - Finely sliced
6 Pasture-raised (free-range) smoked streaky bacon rashers
1 Avocado - Sliced finely
200 grams Cherry Tomatoes - Sliced in half
Garnish:
Fresh basil leaves, Celtic sea salt
Instructions:
Add the bacon rashers, to a saucepan and then heat on medium heat. Cook until slightly crisp on one side then turn over to repeat. Approx 3 minutes per side.
Whilst bacon is cooking. Prepare the salad ingredients.
Finely slice the shallot and garlic.
Remove the bacon from the pan, keeping the juices for the shallots. Add the shallots cooking for 2 minutes.
Next, add the garlic to the pan. Cook for 2-3 minutes.
Add 1 tbsp of the apple cider vinegar. Allow it to bubble and reduce.
Turn the pan off the heat and allow to cool.
In a large salad bowl. Add the lettuce leaves, the tomatoes, caramelised shallots and garlic. With the bacon, slice into thin shards or pieces.
With the mustard, olive oil and remaining apple cider vinegar, mix in a cup and then add on top of the salad. Mix well.
Finally, add the avocado slices, making sure they keep their shape. Top with fresh herbs such as oregano or basil.
Add to bowls or lunchbox containers then enjoy.
Nutritional values per serving:
Calories: 490.6
Protein: 19.3
Fat: 35
Carbs: 24.6
Fibre: 13.1
Vitamins:
Vitamin B1: 0.3 mg
Vitamin B2: 0.3 mg
Vitamin B3: 2.9 mg
Vitamin B5: 1.6 mg
Vitamin B6: 0.6 mg
Folate: 508 ug
Vitamin B12: N/A
Choline: 50 mg
Vitamin A: 28196.2 IU
Vitamin A from Retinol: 0 ug
Vitamin C: 34.3 mg
Vitamin D: 0 IU
Vitamin E: 3.2 mg
Vitamin K: 347 ug
Minerals:
Calcium: 113.4 mg
Copper: 0.3 mg
Iodine: N/A
Iron: 4.1 mg
Magnesium: 79.9 mg
Manganese: 0.8 mg
Potassium: 1438.7 mg
Selenium: 2 ug
Sodium: 847 mg
Zinc: 1.5 mg
Fats:
Omega 3: 0.5 g
Omega 6: 2 g
Monosaturated fat: 11.7 g
Polyunsaturated fat: 2.5 g
Saturated fat: 8.5 g
