Whether you’re following a true ketogenic diet (with measurable ketone production) or a low carbohydrate high fat diet (LCHF), most of your favourite recipes can be adapted.
One of the challenges with most store-bought dressings is that they are loaded with added sugar and grain or seed oils.
So-called vegetable oils such as corn oil, soybean oil, canola oil, sunflower oil, safflower oil, and cottonseed oil are highly processed. Thye come from grains and seeds which is why it’s interesting that they’re called ‘vegetable’ oils, they’re not.
Why this is a problem is that these vegetable oils are one of the main sources of calories in the so-called standard American diet or SAD, (along with added sugars and refined white flour). It’s estimated that up to 60% of the calories in the food supply come from these three refined food products.
The prevalence of grain and seed oils is attributed to the large amount of omega-6 fats in our diets. When we over-consume these fats on top of our already poor intake of omega-3s (EPA, DPA & DHA), the ratio of omega-3 to omega-6 becomes skewed. This is no bueno. This poor ratio has been attributed to poor health.
Homemade dressings are better because you can control the fat source such as olive or avocado oil, or fuller fat dairy such as yogurt, cottage cheese, etc.
Keto salad dressing
Can you have ranch dressing on keto? Of course, you can. It just has to be sugar free. Classic ranch dressing uses buttermilk. Buttermilk, of course, is made from regular milk which contains lactose; a disaccharide (two sugars linked together) made up of glucose and galactose. A 1 cup / 250 ml serving of buttermilk has 12 g of sugar, this keto version cuts that by using sour cream (has less sugar).
Whether it’s for salads or as a dip for wings or vegetables, having a ranch drsssing on keto is possible. This keto ranch dressing recipe uses common ingredients, is easy to make, delicious and will suit your lower carb, high fat way of eating.
Keto Ranch Dressing
- 1 cup mayonnaise Use homemade using light or avocado oil, or low sugar store brand made with avocado oil
- 1/2 cup sour cream full fat
- 1/4 cup cream half and half or table cream
- 1 Tbsp white vinegar
- 2 tsp dried parsley
- 1 tsp dried dill
- 1 tsp dried chives
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp black pepper
Whisk all ingredients together using a large kitchen whisk. Thin as needed with a little water and/or cream to reach desired consistency for a salad dressing.
If using as a dip, you'll want a thicker consistency.
Place cover, in the fridge for 1 to 2 hours to let the flavours blend and develop. This can be store in the fridge for up to 8 days
- You can use 2 tsp of lemon juice in place of vinegar