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.
Similar Articles On
Our Blog:
Resources:
Low Carb Grocery
List, The Ketogenic Diet Resource, Accessed April 10, 2017.
Gamel, Todd RN, Liquid Sucralose: A Great LCHF Sweetener, November 20, 2016.
Gamel, Todd RN, Soy Sauce Versus Coconut Aminos: A Ketogenic Smack-down, April 20, 2017.
Gamel, Todd RN, Soy Sauce Versus Coconut Aminos: A Ketogenic Smack-down, April 20, 2017.
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