Since I eat a chef
salad everyday at work, we rotate salad dressings about once a week
in our house. If you have read any of my other articles on salad
dressings then you know that there are few low carbohydrate high fat
(LCHF) or Ketogenic (Keto) dressings on your local supermarket
shelves. Many years ago when I was in culinary school, making salad
dressings was one of the first things that everyone learned to do.
After all most restaurants at the time made their own dressings.
The great thing
about making your own salad dressings at home is that you control
both the amount of carbohydrates and fat that the dressing contains.
Back in the 1950's this classic French dressing was created from and
oil and vinegar vinaigrette by adding tomato sauce and a pretty hefty
amount of sugar. This combination of tomatoes and sugar make the
commercially produced variety of this dressing relatively high in
carbohydrates (2 to 3 carbohydrates per tablespoon). In our LCHF/Keto
version of this classic dressing the total carbohydrate count is 0.4
grams of carbohydrates per tablespoon. So making your own French
dressing has about 73% less carbohydrates.
Classic French
Dressing
Originally this
recipe called for 1 cup of granulated sugar (200 gram of
carbohydrates). In our ketogenic version we are to eliminate the
sugar and replace it with liquid sucralose. You can use liquid stevia
if your prefer, or in a pinch Splenda or other low calorie sweeteners.
Having said that, all the nutritional information for this dressing
is for liquid sucralose or stevia, both of which contain zero
carbohydrates.
I recommend starting
out with ¼ teaspoon of liquid sweetener and taste the dressing, if it
is not sweet enough for you then add and additional amount of
sweetener. Using ½ teaspoon liquid sucralose (equal to 1 cup) makes
for a pretty sweet dressing, so start out light and adjust as
necessary to meet your personal tastes.
1 cup (8 ounce can)
tomato sauce
½ cup olive or
canola oil
½ cup apple cider
vinegar
2 teaspoons salt
¼ to ½ teaspoon
liquid sucralose
½ teaspoon celery
seed
½ teaspoon chili
powder
½ teaspoon dried
mustard
½ teaspoon onion
powder
1/8 teaspoon paprika
Total Recipe (2
cups)
Calories – 1092,
protein 1.5 grams, fat 112 grams, carbohydrates 15.75 grams
Per Tablespoon
Calories – 34,
protein 0.04 grams, fat 3.5 grams, carbohydrates 0.49 grams
Wishbone Deluxe
French Dressing (1 Tbsp)
Calories – 60,
protein 0 grams, fat 5.5 grams, carbohydrates 2.5 grams
Creamy French
Dressing
A variation of the
classic French dressing is the 'Creamy French' dressing. By adding ¼
to ½ cup of mayonnaise to the original recipe you get a slightly
smoother and creamier dressing. The addition of mayonnaise helps to
cut down some on the sweetness from the sugar and the tartness of the
vinegar. In addition the mayonnaise also gives the dressing more body
and a slightly lighter orange color. While the classic French
dressing is closer to a vinaigrette style dressing and will separate
some when left to sit in the refrigerator, the creamy French will not
do so.
1 cup (8 ounce can)
tomato sauce
¼ to ½ cup
mayonnaise
½ cup olive or
canola oil
½ cup apple cider
vinegar
2 teaspoons salt
¼ to ½ teaspoon
liquid sucralose
½ teaspoon celery
seed
½ teaspoon chili
powder
½ teaspoon dried
mustard
½ teaspoon onion
powder
1/8 teaspoon paprika
Total Recipe (2 ¼
cups)
Calories – 1467,
protein 1.8 grams, fat 154 grams, carbohydrates 15.3 grams
Per Tablespoon
Calories – 41,
protein 0.05 grams, fat 4.27 grams, carbohydrates 0.43 grams
Kraft Creamy French
Dressing (1 Tbsp)
Calories – 60,
protein 0 grams, fat 6.5 grams, carbohydrates 1.5 grams
Chef's Note: The
nutritional information for this recipe is based on using ¼ cup of
homemade LCHF mayonnaise. To learn how to make your own mayonnaise
check out my article 'Condiments the Diet Killers: Making Your Own
LCHF, Keto, and Paleo Condiments'.
Conclusion
Homemade LCHF French
is another great dressing to add to your LCHF and Keto eating
regimen. After all eating green salads is a good way to get the extra
vitamins (vitamin C and K), minerals (folic acid, iron, potassium,
magnesium) and fiber. Making LCHF dressings helps you to maintain a
low carbohydrate intake as many of us just like more dressing than
the traditional serving size of two tablespoons. I hope that you will
try this ketogenic twist on a classic dressing and that you and your
family will enjoy it as much as mine does. As always, I hope that you
have found this article informative and beneficial for you and your
family, if so please take the time to share it with your friends so
that they can benefit as well. Don't forget to follow us on out
Facebook Page 'CulinaryYouLCHF' or add us to your circle Google+.
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