Smoked Salmon and Avocado on Endive Leaves

Why This Works for Intermittent Fasting

Endive leaves give you natural, scoop-shaped vessels that replace crackers or bread without any starch. Smoked salmon provides high-quality protein and omega-3 fatty acids that sustain satiety for hours, while avocado contributes healthy monounsaturated fats and potassium — both of which support electrolyte balance during a fast. This combination keeps insulin low and hunger quiet well into the fasting window.

Ingredients

• 2 heads of Belgian endive, leaves separated
• 1 ripe avocado
• 120 g (4 oz) smoked salmon, torn into pieces
• 1 tablespoon fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 1 tablespoon capers, drained
• 2 tablespoons fresh dill, roughly chopped
• Sea salt and black pepper to taste
• Optional: pinch of chilli flakes or a few drops of hot sauce

Instructions

1. Wash and separate the endive leaves. Select the 12–16 largest, most cup-shaped leaves and arrange them on a serving plate. Set aside smaller inner leaves for another use.

2. Halve the avocado, remove the stone, and scoop the flesh into a bowl. Add the lemon juice, olive oil, sea salt, and black pepper. Mash lightly with a fork — leave some texture rather than making it completely smooth.

3. Spoon a generous teaspoon of the avocado mixture into each endive leaf, pressing it gently into the base.

4. Tear the smoked salmon into bite-sized pieces and drape one or two pieces over the avocado in each leaf.

5. Scatter capers and fresh dill evenly across the leaves. Add chilli flakes if using.

6. Serve immediately. Endive wilts once filled, so assemble just before eating.

Nutrition Per Serving

Fasting Compatibility

Best suited to 16:8, 18:6, and OMAD protocols as a light snack within the eating window, or as a first food after breaking a fast. The combination of protein and fat makes it ideal for opening the eating window gently without causing a large insulin response. Works equally well as a starter before a larger meal.

Related Recipes

• Smoked salmon and cream cheese stuffed cucumber boats
• Tuna stuffed avocado halves
• Canned sardines with avocado and capers

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.