Summary: I always want you to make your own salad dressing because most grocery store and restaurant options are not doing your gut or your waistline any good! In fact, their ingredients include canola, soybean, vegetable oil and other needless gut damaging food-like ingredients like emulsifiers, that are obesogenic, cause low grade inflammation, metabolic syndrome, IBD if predisposed, inhibit your liver’s main detox P-450 gene, and precludes your absorption of essential life preserving fat soluble carotenoids which you can literally see in all the eat-the-rainbow colors I preach! To work around all that and to celebrate Valentine’s holiday, I’m sharing 2 EASY ♥ family fav recipes, Simply Amazing SCD Avocado Dressing along with it’s Ranch Dressing variations and the Delicious Homemade Dijon Mustard which is used in the dressing recipe. Both are staples in my healing kitchens! I am in total ♥ with the mayo product that I also use in this recipe — Mark Sisson’s Primal Kitchen Mayo with Avocado Oil — which also happens to be SCD legal according to Dr. Suskind NIMBAL SCD PRODUCE study materials! Many of you know I have been eating the healing diets for over a decade, settling into SCD’s modified versions now in microbiome test, to induce and maintain remission of an autoimmune disease medication–free all those years! And yet, despite all of the creative food work–arounds I learned, I never bothered to make a SCD legal mayo! Why? Because while recipes abound, the controversy over eating raw eggs and the immersion process non-perfection trumped! Those problems are no more thanks to Primal Kitchen Mayo with Avocado Oil which uses heart, body, and brain healthy monounsaturated fatty acid avocado oil! “Nothing processed or artificial, no added sugars, partially hydrogenated or trans fats, soybean or canola oils. No more artificial flavors, colors, dyes, waxes or chemical preservatives. Just. Real. Food” Hoping you enjoy my redic delic creamy truly healthy Simply Amazing SCD Avocado Dressing along with it’s Ranch Dressing variations! As a double added bonus, the Delicious Homemade Dijon Mustard (SCD legal of course) recipe is also included! XOXO to you and yours, Happy Valentine’s holiday ♥
Primal Kitchen Mayo with Avocado Oil is SCD legal according to Dr. Suskind NIMBAL SCD PRODUCE study materials! From the Primal Kitchen website, the ingredients are: Avocado Oil, Organic Cage-Free Eggs, Organic Cage-Free Egg Yolks, Organic Vinegar (from Non-GMO Beets), Sea Salt, Organic Rosemary Extract.
Further, from the website : Primal Kitchen® Mayo takes us back to our primal roots—pure, nutritious, real-food ingredients with no artificial colors, preservatives or additives. It’s the first ever avocado oil-based mayo, made with organic, cage-free eggs and vinegar from non-GMO beets whipped into that full, rich classic mayo taste you love. Because avocado oil boosts the bioavailability of nutrients it’s paired with, you increase your body’s absorption of antioxidants whenever you add a dab of Primal Kitchen Mayo. And our mayo is free of sugar, gluten, dairy, soy and canola-oil, and Non-GMO Project Verified so you can indulge to your taste buds’ delight.
- Heart-Healthy, Monounsaturated Fats
- Nutritious Ingredients
- Primal, Paleo & Keto Friendly
Dijon mustard. This recipe is a staple in my healing kitchens. It is on my Pinterest Condiment Board. I always double the recipe to make it in bulk — it is that redic delic, and it is a real ferment!!! Use it whenever you need mustard, including just for a dip of cheese! This recipe is SCD and PALEO, but not AIP because of the mustard (the wine boils off). If you don’t make your own Dijon, perhaps use SCD legal Annie’ s Organic Dijon Mustard or Trader Joe’s Deli Style Mustard (both are listed on the Dr. Suskind NIMBAL SCD PRODUCE study materials.)
- 2 c white Chardonnay wine
- 1 large onion, chop
- 3 garlic cloves, minc
- 1 c mustard powder (4 oz)
- 3 Tbsp honey
- 1 Tbsp grapeseed oil
- 2 tsp sea salt
- Combine wine, onion and garlic; simmer 5min.
- Cool, and discard solids.
- Add dry mustard; stir constantly until smooth.
- Blend in honey, oil and salt; heat slowly till thickened stirring constantly. Don't smell the fumes; they're that potent!
- Cool; pour into glass jars.
- Rest overnight at room temp.
- Refrigerate 2 to 8 weeks to meld the flavors!
Monounsaturated Fatty Acids
The cream type dressing I use to buy for my family was Cindy’s Kitchen of Brockton, Roasted Garlic Caesar Dressing Dip. I hated the ingreds, but my family luved the taste. You have to pick your battles, and I was not making my own mayo which is used in creamy salad dressings. I bought the Cindy’s from Whole Foods Market and even though it didn’t pass my strict muster, at least it was refrigerated. So I caved. Thanks to Primal Kitchen Mayo with Avocado Oil, that is no more as I use this as a base ingred in all my creamy redic delic ranch type salad dressings which also happen to be SCD legal!
Label de-coding the ingreds in Cindy’s Kitchen of Brockton, Roasted Garlic Caesar Dressing Dip (red highlights problem ingreds):
Non-GMO Expeller Pressed Canola Oil, Filtered Water, Tapioca Syrup, Imported Pecorino Romano Cheese (Sheep’s Milk, Cheese Culture, Salt and Enzymes), Garlic, Pasteurized Egg Yolk, Non-Fat Dry Milk, Lactic Acid, Anchovies (Anchovies, Salt, Olive Oil), Non-GMO Soy Sauce (Water, Non-GMO Soybeans, Wheat, Salt, Organic Alcohol) Worcestershire Sauce (Distilled White Vinegar, Molasses, Water, Sugar, Onions, Anchovies, Salt, Garlic, Cloves, Tamarind Extract, Natural Flavorings, Chili Pepper Extract), Sea Salt, Lemon Juice Concentrate, Black Pepper, Roasted Garlic, Mustard Flour, Xanthan Gum. *CONTAINS: EGGS, MILK, ANCHOVIES, SOY, WHEAT.
Why I don’t use Non-GMO Expeller Pressed Canola Oil: The bottom line on fatty acids (and sharing my slides)!
The US eats way too much Omega-6, and not enough Omega-3. Most of us are deficient in Omega-3. That’s a problem because:
“This phenomenon has been hypothesized as a significant factor in the rising rate of inflammatory disorders in the US.”
Sufficient Omega-3’s are critical because they are:
- Anti-inflammatory, absorb fat soluble vits A, D, E, K.
- Supports cognition, decr risk Alzheimer’s, dementia, stroke, cancer (colon, breast, prostate), arthritis, heart disease (incr HDL, lowers chol & triglycerides),
- Lowers blood pressure.
Omega-6 and Omega-3 fight for the same pathways and Omega-6 wins most every time! Dr. Pete Attia, explains in “Metabolic Disease, How do some cultures stay lean while still consuming high amounts of carbohydrates?”:
- There is reasonable evidence that too little EPA and DHA (omega-3) predisposes us to certain diseases, in particular, cardiovascular disease.
- There is some evidence that the relative amounts matter of EPA to AA and DHA to AA (i.e., what happens when you eat too much omega-6 PUFA relative to omega-3 PUFA).
- What is not clear is if too much AA relative to EPA and DHA (i.e., much more O-6 than O-3) leads to clinically significant inflammation in the body that fosters other disease states.
“A case can be made that high amounts of omega-3 PUFA independent of omega-6 intake is outright protective for many diseases including metabolic syndrome spectrum of diseases (e.g., diabetes, heart disease, cancer, Alzheimer’s disease).”
It is possible some other factor beyond this is resulting in differential disease patterns.
To sum: The oils you use really matter, for your heart, body, and brain. Most all those oils used in salad dressing are Omega-6. The evidence finds that the best fatty acid to use for absorbing carotenoids is monounsaturated fat (i.e., EVOO and avocados) and not the polyunsaturated Omega-6 (the food industry pushes these on us ubiquitously)! Low or no fat consumers listen up: those salad dressings absorbed zilch carotenoids! To learn more about all that, read this post! While canola oil has a relatively high monounsaturated level, it gets scratched off the safe list because a 2017, Temple University study found (for mice):
Canola oil influenced some of most important Alzheimer’s Disease pathological features:
- worsened memory synaptic integrity and Aβ 42/40 ratios,
- worsened learning ability, and
- increased weight gain.
Contrast this to EVOO (a monounsaturated fat) which:
- reduced levels of amyloid plaques & phosphorylated tau and
- improved memory.
The researchers noted, “Based on the evidence from this study, canola oil should not be thought of as being equivalent to oils with proven health benefits [EVOO] AND current trend to replace olive oil is not justified.”
—2017, Temple Univ, Canola Oil is Bad for Brain Health and [Lauretti et al 2017] Effect of canola oil consumption on memory, synapse and neuropathology in the triple transgenic mouse model of Alzheimer’s disease
Some important slides from my Meet the Fats, Label Decoding, Salad Dressings Microbiome Modules are:
Just make the redic delic creamy truly heart, body, and brain healthy Simply Amazing SCD Avocado Dressing along with it’s Ranch Dressing variations! As a double added bonus, make the Delicious Homemade Dijon Mustard! Enjoy knowing all are of course SCD legal!
XOXO to you and yours and Happy Valentine’s holiday ♥
Best in redic delic health thru awareness,
- Microbiome, Emulsifiers, IBD, and Metabolic Syndrome.
- Soybean Oil, Corn Oil, Diabetes, Metabolic Syndrome & P-450
- Meet the Fats & Best Salad Dressing Oil, Part 1.
- Primal Kitchen Mayo with Avocado Oil — which also happens to be SCD legal according to Dr. Suskind NIMBAL SCD PRODUCE study materials!.
- AIP Spice Compliant Listing.
- Cindy’s Kitchen of Brockton, Roasted Garlic Caesar Dressing Dip.
- University of Maryland Medical Center, Omega-3 fatty acids.
- A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.
- Dr. Pete Attia, explains in “Metabolic Disease, How do some cultures stay lean while still consuming high amounts of carbohydrates?
- —2017, Temple Univ, Canola Oil is Bad for Brain Health.
- [Lauretti et al 2017], Effect of canola oil consumption on memory, synapse and neuropathology in the triple transgenic mouse model of Alzheimer’s disease.
- Some important slides from my Meet the Fats, Label Decoding, Salad Dressings Microbiome Modules.