My Go To 5 Minute Keto Lunch (Salami, Cheese, Olives, Fresh and Fermented Veggies, and Bone Broth)

Cooking for yourself can help you save money and eat healthier, but sometimes you don’t quite have the time or energy to cook. In these cases I have a favorite healthy easy meal that comes together in less than 5 minutes. Keeping the ingredients for this simple meal on hand helps me avoid spending extra money on eating out and helps me stick to my goal to eat healthy, even when I don’t feel like cooking.

This meal also makes for an excellent to go meal. I don’t know about you, but I don’t like spending a lot of time making school or work lunches. Yet I also don’t like spending extra money buying food out when at work or school. If that is the case for you too, this meal could be a quick and healthy solution to your dilemma.

Ok so what is this meal I seem to love so much? It’s cured meats, cheese, olives, fresh and fermented veggies, and bone broth. This meal is very customizable and can be changed to fit your preferences and the ingredients you have on hand. So lets talk more about the different parts and variations.

• PART 1: Cured Meats- For the cured meats I use a mix of proscuitto, dry coppa, and salamie. I buy an antipasto mix of these, as pictured above, so it works very well. You could use what ever kind of cured meat or mixture you would like. You could do just salami or you could do smoked salmon instead, whatever works best for you.
• PART 2: Cheese- I switch up which cheeses I use from time to time to keep it interesting, but some of my favorites are herbed jack, sharp cheddar, pepper jack, gouda, and brie. Again you can choose which ever cheeses you like best.
• PART 3: Fermented and Fresh Veggies- I like to use fermented and/or fresh veggies. I ferment my own carrots, onions, peppers, radishes, and green beans so I like to use these. I will also sometimes use fresh carrots and sugar snap peas. If you don’t want to ferment your own veggies, you could always buy some from the store. I do recommend you include some fermented foods for they offer many health benefits including: increased gut health, digestive health, nutrient absorption, and immunity. (1) If you would like to make your own, check out my post on how to ferment veggies.
• PART 4: Olives and Extras- I switch this part up to add variety. I will typically use kalamata olives. But sometimes I’ll have peperocinis, pickles, beef jerky, or liver pâté (click here for my bacon beef liver pâté recipe).
• PART 5: Bone Broth- I like to enjoy this meal with a warm mug of bone broth. Bone Broth is rich in a wide variety of glycosaminoglycans (special molecules that help keep our bones healthy and protect our joints). It stimulates the growth of new healthy collagen which can help repair damaged joints and keep your hair, skin, and nails healthy. If you would like to make homemade bone broth, check out my bone broth recipe!

In my experience, having convenient healthy options on hand is extremely helpful. I cook practically every meal for myself and having this easy 5 minute meal a few times a week definitely makes that possible. Anyways I hope you enjoy this meal and I hope it brings health and happiness to you and your loved ones.

With love from my kitchen to yours,

Kayley

My Go To 5 Minute Keto Lunch (Salami, Cheese, Olives, Fresh and Fermented Veggies, and Bone Broth)

Nutrition:

Ingredients	Cals	Fat	Carbs	Protein
1 slice prosciutto (16g)	34.2	2g	0g	4g
11 slices Salami (41g)	146.4	11.7g	0g	10.2g
6 slices Coppa (26g)	83.6g	5.6g	0g	7.4g
5 kalamata olives (18 g)	21.1	2g	1.2g	0.1g
1 large carrot (mix fresh and fermented)  (67 g)	27.9	0.2g	6.4g	0.6g
2 fermented green beans (12 g)	4.2	0g	0.9g	0.2g
1/2 cup sliced cheese (2.29 oz)	242.7	19.7g	0.4g	15.8g
1 cup bone broth	41	0.3g	0.6g	9.4g
Total (serves 1)	601.1	41.5g	9.5g	47.7g

(2, 3)

Notes:

* Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food product s match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.

Works Cited

1. Lewins, Jo. “The health benefits of fermenting.” BBC Good Food. Accessed 26 January 2019. https://www.bbcgoodfood.com/howto/guide/health-benefits-offermenting

2. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 21 January 2019.

3. “Nutrition Label of salami, dry coppa, and prosciutto.” Busseto Foods, Fresno, CA, 2019.