World’s Healthiest Keto Salad Dressing Recipe.
Why buy salad dressings when you can make your own IN SECONDS? With ZERO carbs to boot and packed with healthful OMEGA 3s, there really is no contest.
If you believe that keto means just eggs, bacon and butter, you’re wrong. And if you think that veggies are not allowed on keto, you couldn’t be more wrong.
The ketogenic diet is about eating a lot of healthy fats, a medium amount of protein and very few carbs. The few carbs you eat SHOULD primarily come from fibre-rich vegetables. Why? Firstly, because of the vitamins, minerals and phytonutrients they contain. Secondly, because fibre is essential, not only for intestinal health, but because a thriving gut microbiota affects your whole body.
If you want to eat ketogenic AND be a HEALTHY fat burning machine, you MUST incorporate vegetables in your daily food choices. Not doing so may still keep you in ketosis, but you won’t be doing your long-term health any favours.
What is the World’s Healthiest Keto Salad Dressing Recipe?
It’s a vinaigrette – a mixture of natural, organic, cold pressed oils combined with organic Apple Cider Vinegar (with mother) and plenty of pink Himalayan salt. That’s it. All you have to do is buy each one and you’ll have a cupboard supply that will last for ages. I don’t bother mixing them in advance, but for the sake of speed and convenience, you can do that and store your super-healthy home-made salad dressing in a dark-glass bottle, away from sunlight. Then you can just grab it, shake it, and pour it.
You may be wondering why I chose these oils, and if you can swap any of them for other options. Of course you can. Everyone has different taste buds. I personally like the flavour combination of Hemp Seed Oil, Extra Virgin Olive Oil and Flaxseed Oil. Plus they each have individual health benefits. And by combining them, I swing the Omega 6 to Omega 3 ratio in favour of the latter, which is highly recommended in order to reduce inflammation. This is particularly important because many keto foods are high in pro-inflammatory Omega 6s, so we should endeavour to increase anti-inflammatory Omega 3s in any way possible.
How to Turn ANY Bowl of Salad into a High Fat Meal or Side Dish.
Above is a picture of a typical salad I eat most days, along with cooked veggies to accompany my main meal. Does it look crazy to you? Do you immediately think ” Woah! That’s a huge plate of carbs right there… That’s not keto!“. Well, I’m about to prove to you that with the World’s Healthiest Keto Salad Dressing Recipe, this massive salad is 100% keto.
Let me break it all down:
Salad Ingredients (all weights calculated after peeling and de-seeding):
80g cos (romain) lettuce
60g peeled cucumber
90g cherry tomatoes
65g avocado
40g red pepper
15g Italian extra virgin olive oil
20g organic Apple Cider Vinegar (with mother)
15g cold pressed organic hemp seed oil
15g cold pressed organic flaxseed oil
1/4 teaspoon fine Himalayan pink salt
Macronutrient calculation (I use FatSecret App):
Kcals 572
Fat: 47g
Protein 3.6g
Total Carbohydrates 13.7g
Dietary Fibre 6.1g
NET CARBOHYDRATES 7.6g
This equates to just 5% Net Carbs. And you’re well under the 20g carbs you should be staying within on a daily basis. Room for dessert, perhaps????
Obviously, it’s meant as a side dish, so the protein will increase once you add it into the equation.
I often turn this salad into a main meal just by adding some tuna, prawns, feta cheese, mozzarella balls, bacon, boiled eggs or left over meat scraps. I also sometimes add a handful of chia seeds for a complete protein boost.
This vinaigrette makes any vegetable taste amazing. And you can be sure that you’re absorbing all those fat-soluble vitamins that would otherwise be wasted.
So there you go. No excuses. Eat your veggies. And make sure you follow the World’s Healthiest Keto Salad Dressing Recipe. Your body will be grateful and reward you in many ways.
Enjoy!
- Yield: 100g
- Serving: 1
- Calories: 405
- Fat: 45g
- Net Carbs: 0
- Protein: 0
- 15g organic and certified extra virgin olive oil (U.S. option HERE)
- 15g organic cold pressed hemp seed oil (U.S. option HERE)
- 20g organic apple cider vinegar with mother (U.S. option HERE)
- 15g organic cold pressed flax seed (linseed) oil (U.S. option HERE)
- ¼ tsp fine Himalayan pink salt (U.S. option HERE)
- pour onto your salad and toss well.
- alternatively, multiply each of the above quantities by 4 and pour everything into a pretty glass bottle, seal, shake and store away from sunlight (this will give you enough for 4 salads, using 100g of the vinaigrette each time).
Organic, cold pressed oils should always be stored in a dark coloured glass sealed container, away from daylight, or they'll become rancid prematurely.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.
