Salad dressing okay?

(Empress of the Unexpected) #21

What is first level keto?

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #22

I would describe levels of keto where at the basic, introductory level, you only focus on carb restriction and how things fit into your macros.

At the second level, you maintain the first level stuff, but also add a food quality portion to it, avoiding seed oils and maybe looking into the sourcing of your produce and meats. Additionally, you might look into intermittent fasting here.

A third level might be more accurately described as keto paleo, where you eat keto with ancestral foods, perhaps shifting seasonally, eating locally, organically and beyond, eschewing artificial sweeteners, maybe dairy, and so on. Additionally, or alternatively, you might look into extended fasting here.

This is not a formal keto structure, so much as a mental construction. You will get probably 70-80% of the benefits from just maintaining carb restriction. The remainder of the benefits come from the rest.

(Empress of the Unexpected) #23

Great description. I however, am lazy, and Marie’s blue cheese dressing is the most delicious stuff on earth. No sugar, and at least it’s non-GMO soybean oil. Sometimes I use EVOO and vinegar, but not every day!

(Mark Rhodes) #24

From memory this helped me: I was strict until I did not need to be strict all the time

No seed or vegetable oils.
No sweetners with “ose” dextrose, maltose, sucrose . The exception being if its bacon or cured sausage.
The vegetable I eat must be green ( exception radish & cauliflower)

Those three things eliminated 90% of my grocery stores items from my basket. It also resulted in lower inflammation and planned meals because I no longer could get something quick.

(Alex) #25

thanks all! for what it’s worth, i’ve portioned out every single thing i’ve eaten since i started keto in late august. so at most, i’ve only been consuming 2TBSP of that dressing per day. i have had great success with the diet thus far, but i’m not a fan of the idea of putting nasty ingredients into my body, so i’m going to be replacing it with a healthier dressing option based on the advice you all have given me! after posting this and reading some of the responses, i realized that soybean oil is the first ingredient listed in the mayo i bought also, so i suppose i’ll be replacing that as well

(Bob M) #26

They are both super easy to make. For mayo, search for “2 minute mayo” and use a stick blender.

This is a great Italian Vinaigrette:

I usually add 2 more tablespoons of vinegar (I use both apple cider and red wine), 2-3 anchovies and make the mustard be a heaping tablespoon. I use a stick blender, and the anchovies disappear. It’s stunningly good and takes longer to find the ingredients than to make it.

(Bob M) #27

Oh yeah, I use store-bought Italian seasoning, just dried herbs.

(Central Florida Bob ) #28

I don’t have much to add, only that Marie’s salad dressings were the last “normal food” I gave up, and that was about six months ago after a couple of years of keto and still eating them. A couple of tablespoons a week. Seed oils were the last big thing to give up and we’ve taken to making our own mayonnaise and salad dressings. We use real vegetable oils: avocado and olive oil. Come to think of it, those are fruit oils, not vegetable oils!

As for grass fed beef vs. grain finished, I follow Dr. Peter Ballerstedt’s thinking on that.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #29

My wife agrees, regarding the BCD.

(Bob M) #30

By the way, one trick is that vinegar lowers your blood sugar to a modest degree. I tested 1 tablespoon of apple cider vinegar in water, chugged down all at once, and got a repeatable 10 point drop in blood sugar. That’s using a pin-prick style blood sugar monitor, which are notoriously inaccurate, but I’ve also found something similar with my continuous glucose monitor (eating a salad with a lot of vinegar means lower blood sugar, even when I eat stuff where I think my blood sugar should go up). So, if you can hack a lot of vinegar, it’s a good thing.

(connie balint) #31

I think the best is home made also

(Mark Rhodes) #32

and check out his hilarious interactions with the Dudes 2 KD Podcast

(Jennifer) #33

Love primal kitchen!

(Deborah ) #34

I almost always just make my own dressing with olive oil and red wine vinegar, and add a few shakes of dried Italian seasonings. :slight_smile:

(Kellie) #35

Me too! I use the avacado dressing that they have and I love it

(Brian) #36

I just saw this video yesterday…

It looks sooooo easy. I’m gonna try both of these, the mayo and the ranch, soon. Just got back from the store with the last of the ingredients that I need.

Maybe give it a try. And let us know how it comes out for you.

ETA: Start the video at about 4:55 if you want to just get to the cookin’.

(Central Florida Bob ) #37

One of my favorites.

#38

My sister tried several of this brand of dressings that she found at a local store and said they are delicious (she does paleo). Looks like you can buy them online here

PNG .

(Alex) #39

i actually threw out the ranch i was using and went to the store and bought some red wine vinegar… mixed that and olive oil with my salad… and FELL IN LOVE!!! don’t think ill be needing ranch again anytime soon after this revelation haha

(Laurie) #40

My simple dressing recipe:

2/3 cups olive oil
1/6 cup vinegar (your choice: white, cider, red or white wine vinegar)
1/6 cup water
1 teaspoon Italian dressing mix (see below)

Italian dressing mix (NOTE: In this recipe, T means Tablespoon):

4 T garlic powder
4 T Italian seasoning (or oregano or marjoram or whatever you got)
1 T basil
1 T cayenne (or 2 T paprika if you don’t like it hot)
4 tiny spoons stevia powder, heaping (or any friendly sweetener, equivalent to 4 T sugar)

SteviaSpoon