Revivalist Kitchen Salad Dressings

Revivalist Kitchen Salad Dressings

Revivalist Kitchen Salad Dressings . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five recipes!

Salads can be a real wolf in sheep’s clothing when it comes to eating healthy. Often the dressing is the big bad here: commercial salad dressings are loaded with sugar and industrial oils like canola and soybean. It is so easy to shape up your salads with one of these simple homemade dressings. When you make your own dressings you will be filling your bowl with healthy fats, like the omega-3 rich walnut oil featured in O’s Extra Simple Vinaigrette. Plus we have given some of our dressings an extra probiotic boost by using yogurt and kraut. Not only are you covering your BFF Diet bases by getting in your F for fat and F for ferments, you get to save money as a lot of these dressings use inexpensive ingredients that you may already have in your pantry or fridge. A big bowl of organic greens, fresh veggies plus your favorite salad toppings and you have a quick and easy meal that won’t damage your health or bust your budget.

Octavia’s Extra Simple Lemon Vinaigrette

Revivalist Kitchen Salad Dressings . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five recipes!

Living in SoCal we are super fortunate to have access to really tasty citrus fruit picked fresh off the tree. Octavia has a cute little lemon tree in her back yard that totally explains why this is her go-to salad dressing. If lemons are not as plentiful in your neck of the woods you can substitute with whatever citrus fruits are available: lime or grapefruit would be tasty here too. The walnut oil gives a nice brain nourishing omega-3 boost plus it adds a pleasant nutty flavor to the dressing. This would be perfect with fresh greens with herbs, main course salads that feature fish or can pull double duty and make a great marinade.

O’s Extra Simple Lemon Vinaigrette
1/3C to 1/2C Lemon Juice (approximately 3 juicy lemons)
1/4C walnut oil
1/2C olive oil
1/2 tsp. sea salt

Juice your lemons and strain to remove seeds and pulp. Add all the other ingredients and whisk vigorously until combined. This dressing is very, very lemony and tart (Octavia tree has a lot of lemons that need to be used up) so maybe start using a little less lemon juice than the full 1/2C. This dressing has some major staying power, the flavor improves over time and under proper refrigeration you can hold on to it for a couple of weeks.

 

Creamy Preserved Lemon & Yogurt Dressing

Revivalist Kitchen Salad Dressings . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five recipes!

Island life is not for the Vaughan family as we learned from some time spent on Catalina Island a few years back. However this dressing is adapted from a recipe used by C.C. Gallagher, a crazy cute little spot on Catalina that features wine, cheese, sushi, tapas, jewelry, art and the proverbial kitchen sink. While we are glad to be back on the mainland for good, once given the Revivalist Kitchen makeover this dressing has become one of my very favorites of all time. In a way it reminds me a little bit of the beloved tangy ranch of my childhood, but with an elegant grown up spin. Preserved lemons are a tasty, salty Moroccan condiment that is easy to make if you have access to a lemon tree or inexpensive organic lemons, but they are also available to purchase at many stores. I serve this with romaine, avocado, diced bell pepper and chilled cooked shrimp but it is also amazing with salads that feature black bean or lentils. This dressing is good for up to five days.

1/2 C plain yogurt (we like Strauss Greek Yogurt)
1/4 C paleo mayo (primal kitchen is a brand we love or better yet use homemade)
1T diced preserved lemon
2T lemon juice

Juice your lemons and strain to remove seeds and pulp. Dice the preserved lemons into small pieces. Add all ingredients to a food processor and give a quick whiz to combine, leaving pieces of the diced lemon intact for texture. This dressing is good for up to a week.
Sesame seeds are a great source of calcium and provide a creamy texture and pleasant bitterness to this tasty dressing. Low glycemic coconut sugar balances the tahini and provides a nice subtle sweetness. This flavorful dressing is amazing with grilled chicken salad.

Tahini Dressing

Revivalist Kitchen Salad Dressings . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five recipes!
1/4 C Apple Cider Vinegar
1/2 C Olive Oil
1/4 C Tahini
1/2 tsp salt
1tsp coconut sugar

Add all ingredients to a jar and shake it up until combined. Or whisk it up in a big bowl, it’s up to you.

Ume Plum Vinaigrette

Revivalist Kitchen Salad Dressings . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five recipes!

Umeboshi Plums are a traditional, Japanese preserved food. Highly alkalizing, pickled umeboshi plums are the Japanese equivalent to the North American apple, as it’s rumored one a day keeps the doctor away. Ume plum vinegar is the salty brine leftover from the natural preservation process and should only contain the juice of the plum, sea salt and shiso, a jaggedy edged green herb known as Japanese basil. This recipe is Revivalist Kitchen’s answer to harsh and acidic red wine vinaigrette. It makes a great dressing for cabbage slaw and marinated vegetable salads. Warning: ume vinegar is extremely salty so it is best to avoid adding any additional salt when using this dressing.

1/4C Ume Plum Vinegar
1 C Olive oil
1 Tsp Organic Dijon Mustard
1 Tbl Chopped Shallot
Black pepper to taste

Add all the ingredients to the bowl of a food processor and give a whiz to combine. This dressing only lasts three days with the addition of the shallot, but you can make a batch omitting the shallot then add it in right before serving.

Creamy Kraut Dressing

Revivalist Kitchen Salad Dressings . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five recipes!

This dressing is super tasty, probiotic and a great way to use up the results of a less than perfect fermentation project. In fact this recipe was inspired by a suggestion on a fermentation forum given to an unhappy soul who made a big batch of less that yummy kraut. We knew that idea was too good to be reserved just in case of a mistake but it really does work. Cabbage got a little mushy? Tad too much salt? No problem here as it all gets whizzed up in the food processor into a bomb dressing that tastes equally great on mixed greens, a meaty steak salad or used as a dip for sliced veggies. Even if you are a fermenting expert who only produces stellar ferments, spare some of your fermented goods and give this dressing a try as it comes out zippy, creamy and loaded with flavor.

1/3 C ACV
2/3 C Olive Oil
1/4C kraut (or any facto-fermented veggies you got kicking around)

Add everything to a blender or food processor and puree until mostly smooth. This dressing is fermented and while it should be stored in the fridge, it can be used safely for as long as it tastes good to you.

©Revivalist Kitchen 2016. All rights reserved.

Tahini Salad Dressing . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five different salad dressing recipes!
Ume Plum Vinaigrette Salad Dressing . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five different salad dressing recipes!
Creamy Preserved Lemon Yogurt Salad Dressing . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five different salad dressing recipes!
Creamy Kraut Dressing. Probiotic, fermented, & delicious! Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five different salad dressing recipes!
O's Simple Lemon Vinaigrette Salad Dressing . Traditional foods, BFF diet, Paleo, Ketogenic, AIP, Friendly salad dressings. Click through for five different salad dressing recipes!

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How did your salad dressing turn out? Got any questions for us? Leave a comment below we would  love to hear from you!

Read all about why adding Bone Broth, Healthy Fats and fermented foods into your diet is the key to optimal nutrition. The BFF diet will stop hunger & sugar cravings, along with many more health benefits! Click through to read.

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Three Critical Things You Need to Know About Eating More Fat

Three Critical Things You Need to Know About Eating More Fat

Three Critical Things You Need to Know About Eating More Fat

A lot of bad information exists around about which fats are good and which fats are bad. Revivalist Kitchen believes that often the fats we think are bad are exactly the ones we need.The power of the BFF Diet comes from consuming nourishing broth regularly, along with digestion improving fermented foods and blood sugar stabilizing fat, you provide your body with all the tools it needs to thrive.

So many of us are victims of miseducation regarding the vital role fat plays in the human body, and the fear that can come along with adding more fat into your diet can be hard to overcome. Here are three facts about fat that provide an overview of why Revivalist Kitchen cares so much about fat.

1. Eating fat won’t make you fat. In fact it can help you lose weight.

Fat is so important to the BFF Diet it is the second F! Part of the fear around fat and weight gain, is that fat is a nutrient dense food, making in high in calories. So if you believe that all calories effect the body in the same way, then it makes sense to believe that foods that are calorically dense could be considered “bad”. However, blood sugar fluctuations cause the release of insulin, known as the fat storage hormone. That means when you eat high glycemic foods, foods that contain high amounts of sugar and starch, your blood sugar goes up and insulin is released in response.

The eating of fat provides a valuable source of energy to the body, without stimulating the insulin response. Foods that are high glycemic, for example a piece of white bread, will cause less of spike in blood sugar if consumed with butter. On top of lowering the effects high glycemic food has on our blood sugar, fat allows for the digestion of protein and the absorption of the fat soluble vitamins A, D, E, K. The body needs daily sources of high quality dietary fat such as animal fats, nut oils, butter, avocados, coconut oil and olive oil in order to prevent obesity, heart disease and diabetes and it is critical that we consume high quality dietary fat with every meal. Remember, it is sugar that makes us fat, not fat.

2. We have it backwards. Butter is better.

There are good fats and bad fats, however saturated fat is the right kind of fat and that is the complete opposite of what most people seem to believe. Portrayed as the villain since the 1950’s, saturated fat has been eliminated or reduced in many people’s diet to disastrous effect. When saturated fat use was reduced, the need for fat in the human diet was filled with polyunsaturated vegetable oils like soy, corn and canola.

The human body has a need for fat, however saturated fat is not the big bad it made out to be and has not been proven in any study to cause heart disease, despite the bad science that has been adopted and accepted by today’s media. Saturated fats like lard, butter, duck fat, coconut oil and tallow are shelf-stable, heat tolerant (so safe for cooking) and saturated fat containing foods, like pastured butter, contain valuable fat-soluble vitamins.

Like grease to the wheel, fat facilitates the processes of the body, nourishes the digestive tract, provides flavor and a healthy cooking medium for our food as well as allows for the absorption of fat soluble vitamins and the digestion of protein. Go back to the traditional saturated fats used in your ancestors cooking and avoid the modern industrial oils. Fats nourish our hormones, boost our beauty and keep our blood sugar stable, reducing weight gain. Fat is necessary for digestion, flavor and physical health, and by choosing fats from traditional sources we can protect our health and energy but the type of fat matters. Choose traditional saturated fats to ensure you are protecting your heart, cells and digestion.

3. Ca-NO-la, Industrial Oil and the Big Bad Trans Fat

Revivalist Kitchen is free of canola oil, along with corn, soy and other blended vegetable oils and we feel very strongly that these polyunsaturated oils are not at all the healthy, “good” fats they have been portrayed as being. Read more about the specific fats here. Traditionally dietary fats have come from animal sources in the source of animal fat and the fat contained in dairy products.

Soybean oil, canola, cotton, corn and other blended vegetable oils are all new products to the human diet. Many of these polyunsaturated oils have been mass produced just in response to the abandoning of the traditional saturated fats found in the human diet, and because they are cheap to produce. By adopting these modern oils we have played into the hands of predatory corporation’s cash cropping, while the government supported their actions through national dietary recommendations for less saturated fat in our diets back in the 1970s.

Today, the fryers in most of America’s restaurant’s have been replaced with safe frying oils such as lard and coconut and almost every single commercial salad dressing and mayonnaise is laden with health destroying industrial oils.

The normalization of soybean oil and canola is actually due to the heath crusade of many very misguided and uninformed people inspired by the mere theory saturated fat consumption leads to heart disease and obesity. The impact the media has had on the fervor in which low-fat diets were adopted cannot be understated and often can be traced back directly to marketing dollars.

Industrial oils such as soy and canola are produced through mono-cropping and intensive agricultural methods that utilize pesticides and chemical fertilizers and are intensively processed. These oils are often sensitive to heat and light and become oxidized quickly and when used for cooking these rancid oils damage our cells. These oils also are very high in omega-6 fatty acids, versus the anti-inflammatory omega-3 and consumption of these oils lead to inflammation in the body.

At the very worst these creepy industrial oils are hydrogenated into the health nuking heart killing substance know as a trans fat often listed on food labels as hydrogenated soybean oil. Zero amount of trans fats are safe for human consumption. Protect your heart, your health and your planet by only choosing to use healthy, traditional fats and not falling for the polyunsaturated hype.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

BFF diet free resource library

Three Critical Things You Need to Know About Eating More Fat. healthy fats and the bad fats. Avocado, coconut oil, olive oil, lard, ghee, butter, to name a few. Click through to read here.

A Guide on Fats, the Good, the Bad, and the Super Ugly

A Guide on Fats, the Good, the Bad, and the Super Ugly

A Guide on Fats, the Good, the Bad, and the Super Ugly. Click here to read more on which fats are actually healthy and which fats are causing dies and obesity.

Here’s the skinny on fats, the good the bad and the super ugly. Adding traditional fats into our diet has been a big game changer for us Revivalist Girls: more energy, less hunger and better fitting clothes. It’s also the last “F” in our amazing BFF diet, read all about that here.

So often we begin to talk about fats and are met with a “oh, I know fat is good, but the good fats”. Sadly the fats that get labeled the “good” fats are often the big bads we call creepy oils: industrially produced polyunsaturated vegetable oils. These oils are creepy because they masquerade under the label of heart healthy, while being incredibly damaging to our body when consumed on a regular basis.

A big part of reducing the toxins in your diet is clearing out the fats that throw our bodies balance of omega-3 and omega-6 fatty acids out of whack, leading to increased inflammation in the body. Healthy fats nourish our body and are an essential part of our diet, but it is important to choose your fat wisely. Below is a breakdown of the fats and oils we allow in Revivalist Kitchen and which fats and oils we have kicked firmly to the curb.

Great for Cooking

These are the good guys that have been punished for crimes they did not commit. Health boosting saturated fats are great for cooking and add tons of flavor to our food. The quality here matters: lard from a bucket at the supermarket is often highly refined, while pasture raised rendered lard is minimally processed and comes from healthy animals. All animal fats are from animals fed their natural diets and raised in a humane environment. Coconut oils are organic and while safe for frying, coconut oil has a lower smoke point then animal fats such as tallow and lard, and should not be over heated.

Unrefined Coconut Oil

Lard from Pasture Raised Animals

Ghee from pasture raised animals

Duck fat, schmaltz/chicken fat, goose fat 

Great Healthy Fats that should not be heated to very high temperatures 

Butter made from pasture raised animals

Organic Olive Oil

Avocado Oil

Macadamia nut oil

Healthy Oils that should not be heated

Walnut, Pecan & Pistachio Oil

Flaxseed oil (very high in omega-3 but use sparingly, 1/2 tsp. daily, in salad dressings, shakes and spreads)

These Fats are Just Ok

These oils masquerade as healthy oils but without enough omega-3 these oils can cause inflammation in the body. Compared to genetically modified pesticide laden canola oil, these oils are really not great, but not horrible. However they are all very high in omega-6 fatty acids and should be avoided when possible, especially when an alternative is available. 

Palm (this is a healthy oil with some major problems with sustainable production. Buy this oil with caution to the source)

Safflower Oil

Sunflower Seed Oil 

Sesame Seed Oil

Grapeseed oil 

Organic Peanut Oil 

The Bad 

These oils are not good for human consumption in any amount. WARNING: these oils lurk in everything from commercial salad dressings, to the fryer at your favorite restaurant, to baked goods, snack foods, prepared foods and beyond. Practice reading your and avoid products that contain these environmentally damaging, heart hurting, inflammation inducing. creepy industrial oils. 

Soy

Corn

Canola

Vegetable Oil Blends

Olive/Vegetable Oil Blends

Really Bad & the Ugly

Imagine taking something already horrible and then going out of your way to make it way worse. Trans-fat is the jewel in heart disease’s crown. Trans-fats are not food, these are highly processed bad oils that were already unsafe for human consumption that have been converted from liquid oil to a solid fat (replicating a naturally saturated fat in consistency). This is a cheap, replacement fat used to boost profits for unscrupulous companies taking advantage of the misinformation regarding fat consumption that has been allowed to flourish by our government. Beware products claiming zero grams of trans fat per serving, as our blessed FDA has allowed that to be printed on products that contain up to one half gram of hydrogenated oil/trans-fat. Eat two servings and boom, you got a gram of poison straight to the ticker.

Hydrogenated Oil

Non-organic soy, corn, canola 

Crisco

Hydrogenated Vegetable Shortening

Spray oils like Pam that contain chemical propellants

Margarine 

We hope this guide will help you make better choices for you and your loved ones when it comes to choosing the right kind of fats for your plate. Have any questions for us? Leave a comment below! We love hearing from our readers!

 © Copyright 2016 Revivalist Kitchen. All rights reserved.

BFF diet free resource library

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