Monday, April 24, 2017

Asian Inspired Vinaigrette



Vinaigrettes are a great way to not only add flavor but good fats to your salad. This Asian inspired soy sauce based dressing is an excellent substitute for other vinaigrette type dressings and is one that every LCHF / Ketogenic practitioner should have in their culinary toolbox. Quick and easy to make, you choose the type of oil you wish (olive, canola, avocado, walnut etc…) and whether or not you wish to use soy sauce or coconut aminos for that salty savory flavor.

So save yourself some money and carbohydrates and break into your pantry and put together this quick and simple sesame soy ginger vinaigrette. I guarantee you will love the flavor and it is only 0.34 carbohydrates per tablespoon, that's less than 1 carbohydrate for a 3 tablespoon serving, whereas the commercial prepared version contains 4.5 grams per tablespoon or 13.5 grams of carbohydrates per a 3 tablespoon serving. That's 13 times the carbohydrates!

Sesame Soy Ginger Vinaigrette (Yield: about 2 cups, 29 tablespoons)

¾ cup oil of choice
½ cup soy sauce or coconut amino's
¼ cup water
1/3 cup rice wine vinegar
3 drops liquid sucralose, or sweetener of your choice (equal to 3 tablespoons)
1 tablespoon minced garlic
1 teaspoon ginger paste
1 teaspoon sesame seeds
½ – 1 teaspoon sesame oil

Total Recipe (soy sauce)
Calories – 1710, protein 12 grams, fat 183 grams, carbohydrates 10.07 grams

Per Tablespoon (soy sauce)
Calories – 59, protein 0.41 grams, fat 6.3 grams, carbohydrates 0.34 grams

Ming's Sesame Soy Ginger Vinaigrette (Per Tablespoon)
Calories – 18, protein 0 grams, fat 0 grams, carbohydrates 4.5 grams

Chef's Note: This dressing originally called for 3 tablespoons of honey, but we use liquid sucralose. Because of the concentration of the sucralose I only use 3 drops (equal to 1 tablespoon sweetener). Use the sweetener of your choice but adjust the sweetness as necessary to suit your personal preference. If you use 3 tablespoons of a substitute sweetener you may find it to sweet, so start out with less, and add a little at a time until you reach the desired sweetness. For more information about liquid sucralose, check out my article 'Liquid Sucralose: A Great LCHF Sweetener'. on our blog.


Coconut Amino's Versus Soy Sauce

Coconut amino's are pretty popular as a soy sauce substitute among the ketogenic community, and you can can substitute coconut amino's for the soy sauce if you wish. I have not tried them, so I am not sure exactly how they compare to taste with that of a traditional soy sauce. For the purpose of nutritional comparison, I used the information from the nutritional label of 'Coconut Secret' brand of coconut aminos' which have 3 carbohydrates per tablespoon (all from sugar).

Total Recipe Made with Coconut Amino's (about 2 cups, 29 tablespoons)
Calories – 1762, protein 0.78 grams, fat 182 grams, carbohydrates 28.57 grams

Per Tablespoon Made With Coconut Amino's
Calories – 61, protein 0.02 grams, fat 6.27 grams, carbohydrates 0.99 grams

While many LCHF / Ketogenic practitioners may use coconut aminos in place of soy sauce, it should be noted when looking at the nutritional value of this dressing, that the coconut aminos have three times the amount of carbohydrates (some are 3 – 15 carbs per tablespoon) . Nutritional values for coconut aminos seems to vary quite a bit depending on the brand, so be sure and check the label before purchasing. For more information regarding coconut amino's check out the article on our blog 'Soy Sauce Verses Coconut Amino's'.


Conclusion

As I have mentioned in many of my articles, we try and get all of our carbohydrates from green leafy vegetables and salads. When you eat a dinner or chef salad 4 – 5 times a week it is important to have a variety of different low carbohydrate high fat dressing options, and home made vinaigrettes fill this need nicely. 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 our blog, check out our Facebook Page 'CulinaryYouLCHF' or add us to your circle Google+ for out latest ketogenic articles.


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Resources:

Low Carb Grocery List, The Ketogenic Diet Resource, Accessed April 10, 2017.




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