I love salads in general, and Greek Salad in particular. I have to say that I was shocked when I became diabetic and learned that yes, there is such a thing as “too many veggies” and also that lemon juice, tomatoes and garlic can cause blood sugar to rise. Balsamic vinegar, an integral part of my traditional Greek Salad recipe (see it here), is also out for containing too many sugars.
I eat an extremely low-carb diet to keep my diabetes in excellent control with no major ups and downs. Read more about cruising with diabetes.
Armed with my new knowledge, I set about to create a LCHF (low carb/high fat) Greek salad that was still delicious, despite perhaps not tasting exactly like the original. Keys are using only red wine vinegar as the acid, just a hint of tomatoes and garlic and careful portion control. Measure everything!
Finally, I’m able to re-create the slightly sweet tang of the original dressing using Allulose, a new sugar substitute that is totally carb free and is not metabolized by the body. It has a much better taste than any other substitute I’ve tried. I have never found it in a grocery store, but Amazon sells it:
- 3-pound jar of Allulose (Amazon)
- 1-pound package of Allulose (Amazon – more expensive per pound but a smaller size if you want to try it before buying a larger quantity)
It’s not cheap, but I only use a teaspoon or two at a time, so it’s really not too hard on the budget. Allulose is gluten- and dairy-free.
Greek Salad – LCHF and keto
Ingredients
Dressing:
- 2 tablespoons extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 teaspoon dried oregano or Italian seasoning
- 1/4 teaspoon minced garlic
- 1/4 teaspoon dried basil or additional Italian seasoning
- 1/4 teaspoon salt
- 1 teaspoon Allulose
- 1/8 teaspoon ground pepper
Salad:
- 3 cups romaine or other greens
- 2 cherry tomatoes
- 1/4 cup cucumber sliced and cut in quarters
- 1 tablespoon red onion cut in slivers
- 8 pitted Kalamata olives
- 2 tablespoons feta cheese crumbled
Instructions
- Make the dressing by mixing all dressing ingredients until smooth. If possible, make a few hours ahead of time and chill so that flavors can mix.
- Tear Romaine into bite sized pieces. Cut cherry tomatoes into thin slices. Peel cucumber, cut into quarters and remove seeds, then slice. Cut red onions into slivers. Place all in a bowl large enough to hold and add olives.
- Just before serving, shake or mix dressing up and pour it over the top and toss. Sprinkle feta over the top.
Notes
Carolyn Shearlock has lived aboard full-time for 17 years, splitting her time between a Tayana 37 monohull and a Gemini 105 catamaran. She’s cruised over 14,000 miles, from Pacific Mexico and Central America to Florida and the Bahamas, gaining firsthand experience with the joys and challenges of life on the water.
Through The Boat Galley, Carolyn has helped thousands of people explore, prepare for, and enjoy life afloat. She shares her expertise as an instructor at Cruisers University, in leading boating publications, and through her bestselling book, The Boat Galley Cookbook. She is passionate about helping others embark on their liveaboard journey—making life on the water simpler, safer, and more enjoyable.
Simplify meal prep on board with proven strategies for provisioning, maximizing fridge space, and cooking delicious meals aboard your boat.
Claire Ford says
I’ve ordered the 1 pound bag of Allulose. Here’s to making it work like you did. Needed next—bread recipes.
Thanks for this Carolyn.
Carolyn Shearlock says
Did you see the keto bread recipe I posted a couple weeks ago? Boat-Friendly Keto/LCHF/Gluten-Free Bread