Nutrient-Dense Salad and Dessert

Kim and I made a salad without leafy greens because we didn’t have any leafy greens, but it made a tasty nutrient and energy-dense meal. Most of the ingredients came from Costco:

  • avocado
  • sweet peas
  • tomato
  • olives
  • artichoke hearts
  • capers
  • cheese
  • parsley
  • onion
  • brussel sprouts
  • sea salt & seasoning
  • olive oil (lots of it)

This was delicious!

Jeff's Salad

Jeff’s Nutrient and Energy-Dense Salad.

Costco does have a lot of whole real foods. Of course there is an entire section of the store devoted to grains and there are huge aisles of boxed processed foods to avoid.

After you eat this salad, you may want something that is a bit sweet. So we had some yogurt, mixing in berries and ground cinnamon. Unfortunately, the only yogurt stocked in Costco had the fat processed out of it. So, for convenience, I lowered myself to buying a processed NON-FAT food. Had there been added sugars, I would not have bought it. We mixed a few spoonfuls of coconut oil into it along with the berries and that made it taste really good.

Processed Fage Yogurt with Fat Removed

Processed Fage Yogurt with Fat Removed

A criticism of low-carb high-fat diets is that it can be difficult to get nutrient variety. Actually, getting variety is really easy, even when you shop at Costco.


Why I Avoid Canola Oil

I’m not aware of any scientific study that conclusively demonstrates either the health benefit or the toxicity of canola oil. However, with the exception of an organic cold-pressed canola oil product, I will avoid it because:

1. Most canola oil products are GMO. That probably has no effect on the safety of this product, but I have other issues with GMO foods.

2. The extraction process uses hexane, which is toxic. My concern is that traces of this remain in the oil.

3. Processing requires heat that alters the molecular structure so this results in unknowns. I am not willing to participate in a long term experiment to discover whether this is a problem. Also, the heating produces trans fat. This is definitely toxic and levels of trans fat have been found in canola oil products that far exceed what is reported by the manufacturers(1).

For more detail, see these articles:

Dr. Mercola: The Great Con-ola (Part 2)

Authority Nutrition: Canola Oil: Good or Bad?

The Environmental Working Group: HIDDEN IN PLAIN SIGHT – Trans Fat Hides in at Least a Quarter of Supermarket Foods



My Five-Star Rating and Comments on The Big Fat Surprise

I left these comments on Amazon after reading The Big Fat Surprise: The basic facts about the story of low-fat diet advice were no surprise. Personal research and experience had already led me to realize the benefits of a low-carb diet. However, this went way beyond the basics and I learned a lot!

The Big Fat Surprise is really an excellent book. But it is not just facts that makes this so interesting. Teicholz puts it into a narrative of how smart and well-meaning people have affected all of us for the worst due to human ego and greed. It was kind of shocking to learn about some of the foibles that have happened concerning nutrition. She takes the story to the present day where similar behaviors are perpetuating a disaster in health. The Big Fat Surprise will contribute to eventually reversing the trends of metabolic syndrome. That’s huge so this is a critically important work. I have already become more careful to avoid heat-processed vegetable and seed oils. I was dipping carrots in ranch dressing (soybean oil), but not now. The story of oxidized vegetable oils and how health institutions used to recommend trans fat was really interesting. I was aware of some of the issues with polyunsaturated oils though I had no idea that, after nearly getting rid of trans fats, we are still left with a lot of potentially toxic compounds.

Nina Teicholz has written a fantastic book. Anyone interested in health should make this one a priority.