The
Daily
Fix
For time:
Spicy Avocado Ranch Salad
Mineral requirements for mitochondrial function
30 GHD sit-ups
30 burpees
Run 1 mile
25 GHD sit-ups
25 burpees
Run 1 mile
20 GHD sit-ups
20 burpees
A crisp garden salad layered with butter-seared chicken thighs, creamy spicy avocado ranch, and a finishing drizzle of olive oil.
A connection to redox balance and cellular differentiation
Additionally, practice handstands for 20 minutes.
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Ingredients
For the Chicken:
6 oz boneless, skinless chicken thigh
1 Tbsp butter (for searing)
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp salt
¼ tsp black pepper
For the Spicy Avocado Ranch Dressing:
½ ripe avocado
¼ cup full-fat sour cream
2 Tbsp mayonnaise (avocado or olive oil–based)
1 Tbsp lemon juice
1 Tbsp water (or as needed for thinning)
1 clove garlic, minced
1 Tbsp fresh chopped parsley
1 tsp chopped fresh dill (or ½ tsp dried)
½ tsp onion powder
½ tsp crushed red pepper flakes (adjust to spice level)
Salt & pepper, to taste
For the Garden Salad:
1 cup chopped romaine lettuce
½ cup chopped cucumber
¼ cup sliced radishes
¼ cup cherry tomatoes (halved — optional if strict keto)
2 Tbsp chopped green onions
1 hard-boiled egg, sliced
1 oz shredded sharp cheddar or crumbled feta
1 Tbsp olive oil (finishing drizzle)
Macronutrients
Protein: 60g
Fat: 90g
Carbs: 18g
Preparation
Prepare the Chicken: Pat the chicken dry and season with smoked paprika (½ tsp), garlic powder (¼ tsp), salt (¼ tsp), and black pepper (¼ tsp). Heat butter (1 Tbsp) in a skillet over medium-high heat. Sear the chicken thigh for 4–5 minutes per side until golden and cooked through (internal temp 165°F). Let rest for 2 minutes, then slice.
Make the Spicy Avocado Ranch: In a small food processor or bowl, combine avocado (½), sour cream (¼ cup), mayo (2 Tbsp), lemon juice (1 Tbsp), water (1 Tbsp), garlic, parsley, dill, onion powder, and red pepper flakes. Blend or mash until smooth and creamy. Season with salt and pepper to taste. Thin with extra water if needed.
Assemble the Salad: In a large bowl or plate, layer romaine, cucumber, radishes, cherry tomatoes (if using), and green onions. Top with sliced hard-boiled egg and shredded cheese. Add the sliced chicken on top. Drizzle with spicy avocado ranch dressing. Finish with a light drizzle of cold olive oil (1 Tbsp) and extra herbs or pepper if desired.
While macronutrients (primarily fats and carbohydrates) provide the main fuel for mitochondrial energy production, the authors of this paper emphasize that mitochondria also require a broad set of essential minerals for optimal function. Many of these mineral roles remain poorly characterized, but mitochondria are known to be especially rich in diverse minerals that support metabolism, redox balance, and cellular health.
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