Easy Paleo Ranch Dressing & Why Vegetable Oils Are Bad

Hey there, friends!  Do you struggle as much as I do with finding a healthy salad dressing without all the junk in it?  I find that extremely frustrating, so I’ve resorted to making my own!  I’ve found several online recipes for homemade dressing & have just begun tweaking some to create my very own ranch dressing, which is super easy to make, dairy free, paleo, & keto friendly!


Often times, commercial dressings contain chemical additives & inflammatory vegetable oils, which are polyunsaturated fats, subject to more oxidation (since they are not as stable – too many double hydrogen bonds)… which in turn can become damaged, resulting in free-radicals in your body.  Not a good thing.  These vegetable oils are often inflammatory & far outweigh the natural ratio that we should have in our bodies of Omega 3’s to Omega 6’s (we get FAR too many Omega 6 fatty acids in our bodies from vegetable oils & grains already).  You also may have heard a term called PUFA, which stands for polyunsaturated fatty acid, another name for the easily damaged oils I was just speaking about.  Except for Omega 3 PUFAs, I’d tend to avoid the others that come from vegetable oils. ;)

So if you’re looking for a better option & are into being able to customize your own dressing flavors, look no further.  All you really need for equipment to make this is a wide mouth glass jar and an immersion blender.  Super simple!

Easy Paleo Ranch Dressing
Prep time
Total time
This dressing is easy to make, diary-free, & easily customizable to your own tastes. Great for dipping celery, wings, or on salads!
Recipe type: Dressing
Serves: 28 T servings
  • 1 large egg
  • 3 T lemon juice
  • ½c MCT oil
  • 1c Extra Light Tasting Olive Oil
  • 1T dill weed, dried
  • ¼ tsp sea salt
  • dash black pepper
  • dash red pepper, dried
  • ¼tsp onion powder
  • ¼tsp garlic powder
  1. In a wide mouth jar, place one egg & 2T of lemon juice.
  2. Add in both oils & place immersion blender at bottom of jar & slowly blend & work your way up, until you see the mayo start to form & thicken.
  3. Once the oils, egg, & lemon juice are blended, remove immersion blender & stir in the remaining T of lemon juice, dill, sea salt, pepper, red pepper, onion, & garlic powders. Stir well & adjust seasonings to taste.
  4. Store in the refrigerator in the tightly sealed jar for up to approx. 1 week.
Nutrition Information
Serving size: 1T Calories: 128 Fat: 16g Saturated fat: 9g Carbohydrates: 0 Sodium: 24mg Cholesterol: 7mg


What’s your favorite way to enjoy ranch dressing?

The Week In Fitness #77

Hey there friends!!  Happy Sunday!  How was your week?  The weather is finally nicer & I could not be happier about it!  I think Spring has FINALLY sprung here in WI!  If you enjoy working out outdoors then I’m sure you’re ecstatic about it!  I’m not big on outdoor workouts lately, but maybe I’ll have to get outside & sprint next week. ;)  Speaking of workouts… let’s take a look at this past week’s fitness, shall we?


Also, I just wanted to say a quick little something about a small change I’ve made when working out… I am starting to not use my Polar HRM during my workouts as much.  I think it’s a nice tool, but not one you want to rely on or become too focused on the number of calories burned.  I’m mostly not using it as much just to show it’s NOT about the number of calories you burn, but about your fitness & how you feel… it’s a balance.  That number can’t tell you everything anyway. ;)

Monday 4.27.15

Rest day

Tuesday 4.28.15

Living Room Workout - 3x’s (from Pinterest)


Wednesday 4.29.15

#No Excuses Workout Series Full Body Workout – 3x’s (via Pinterest)


Thursday 4.30.15

20 minutes elliptical (while watching Today, lol)


Friday 5.1.15

Upper Body Strength Circuit – 3x’s (via Pinterest) 


Saturday 5.2.15

Stair sprints!!  I run floors 3-7 in our apartment building up & down, 10x’s!  Such a great workout!  Had to take a rooftop selfie after since it was so gorgeous outside!


Sunday 5.3.15

35 minutes elliptical



Workout summary: 3 days with circuits that worked my muscles & focused on improving strength, 2 days of straight cardio, & 1 day of sprints.  A nice pretty nice variety.

My Pinterest Workouts board is great for workout inspiration – check it out!  

Remember, if you don’t start, you’ll never know how great you can be!! ;)

Happy Sunday friends!!

•How did you get active this week?  
•Do you have a favorite Pinterest workout?

Frankenfood Friday #16: Walden Farms Syrups

Hello friends & happy Friday!!  It’s that time again… time were I crush your dreams put the spotlight on some foods that are less-than-optimal food choices.  These are items I like to call Frankenfood – aka not REAL food, but sometimes these “foods” tend to fly under the health halo radar & we think they might be healthy, but in reality… they are not.


Today’s “food” item is Walden Farms syrups.  If you haven’t heard of Walden Farms before, they basically make “calorie free” syrups & different spreads.  They claim to have zero calories, but when you look at the back you see that it “contains trace calories”, which begs the question – how can any REAL FOOD not contain hardly any calories or fiber?!  Well, that’s because these products are chemical creations made in a lab – they are NOT REAL food.  They’re simply a manufactured product.


These syrups are also fat free and come in many different flavors, some of which that sound pretty delicious – until you STOP & think about what it actually is.  Ok, so maybe you’re thinking “so, I think they sound great for my waistline, what’s the problem”… well, I’d say to look at the ingredients list on the back & the daily nutrition values & tell me if you still think they’re a great idea, or if they even qualify as food.


Looking at the back of the bottle at the nutrition label you can see a bunch of zeros… no daily values of anything, except for 2% of your daily value of sodium.  Basically, this is seeming like it’s salty water & a mix of chemicals.  Sounds appetizing, no?  

Ingredients: TRIPLE FILTERED PURIFIED WATER… water with absolutely nothing else or any minerals/nutrients in it whatsoever – first & most plentiful ingredient.  Next, STRAWBERRY FLAVOR, but from what?  Where is this strawberry flavor coming from?  Strawberries, or something else?  NATURAL FLAVORS – again, from what & is it beaver glands, or something else?  CELLULOSE GUM is a thickener.  SUCRALOSE, which is an artificial sweetener.  Lastly, we have CITRIC ACID and SODIUM BENZOATE, which are both preservatives.

Maybe these ingredients don’t bother you & that’s your choice.  I have to ask, where’s the FOOD though?  Why would you want to consume chemicals with no nutritional value & something made in a lab (who knows the effects on your body), rather than eat REAL food & something with some valuable nutrients in it that your body would know what to do with?


Better option: How about making a REAL syrup from actual fruits or using some organic wild honey?  Either of these options would contain so many other nutrients that your body could utilize & would know how to respond to.  I don’t know about you, but I’d rather trust any food that comes from nature, rather than something man-made in a laboratory. ;)

• Have you ever used these products? I admit, years ago I did, but not anymore!
• What food would you like to see featured next week?

Peek at My Plate

Hey there, my lovely foodie friends!  It’s been a bit since I’ve posted – sorry!!  Life has felt a bit overwhelming lately with all of the things I’m finding I need to wrap up.  I’m dealing with organizing internship stuff, as well as final projects & finishing things up for the school semester (& my FINAL semester at UWGB – almost done with my undergrad!!).

I haven’t been the best at getting great photos of each & everything I eat, but I’d like to do another edition of Peek at My Plate… it’s fun & I just can’t get enough of talking about food.

PeekAtMyPlate Most of my pics are from Monday, but a few sporadic ones from some of the other days.   I guess this is kind of an overview of what I’ve been loving to eat lately. ;)

Since I’ve been feeling so busy & stressed lately, one thing, ok, two things that have been helping keep me going are not actually food, but drinks… coffee for my school days… and my delicious & soothing hot mug of Your Tea Sleep Tea each night about a half hour before bed.

IMG_1023 If you’re looking for a great tea to help you sleep & relax a bit after a hectic day… this is the stuff!!  It’s a lifesaver, & I’m not even a huge tea lover normally, but loving the Sleep Tea.   I think it’s even better in my Cookie Monster mug. ;)

Ok, now that I covered my favorite drinks – on to the food!!

**If you’re new to my blog I follow a very low-carb ketogenic style diet… not only is it delicious & very #fatisying, but it’s helped me so much with mood, weight, clear headedness, energy, & not getting so darn hangry. 


I’m pretty sure I had some coffee blended with grass-fed butter & MCT oil on Monday before class, but that’s not fun to look at.  I had this delicious breakfast the other day… 2 local free-range eggs hard-boiled, hollandaise sauce, Applegate bacon, & sauerkraut.



On Monday I had the last slice of the Pizza Frittata I’d made over the weekend (recipe from Against All Grain).  Then, on Tuesday I had a taco-less taco salad with grass-fed ground beef, romaine, salsa, guacamole, & organic sour cream.  OMG.  Soo good!!  


Pizza Frittata with mushrooms & pepperoni

Taco-less taco salad

Taco-less taco salad

Afternoon Snacks… 

I’ve been loving on my macadamia nuts still, as well as the occasional Pork Clouds (pork rinds).  Rolling a bit of grass-fed butter up in an organic slice of pepper jack cheese has become a new favorite as well.




Monday night we didn’t feel like putting much effort into dinner so we got delivery… WingStreet wings.   I had a small order of their traditional Garlic Parmesan & then added some celery & homemade ranch dressing to the side.  Yum!  Last night I felt like breakfast food, aka brinner, so I had steamed broccoli under 2 poached free-range local eggs & hollandaise sauce.  On the side I had some Applegate bacon & sauerkraut.




After dinner I often like to indulge in a little something that feels sweet and/or decadent… the other night I had one of my Low-Carb Fudge Bites & then a Blueberry Coconut Fat Bomb that I made with coconut butter, coconut oil, & organic blueberries (added a drop or two of lemon stevia as well).  So good & yet simple & healthy!

Low-Carb Fudge Bites (I just keep them in the molds in the fridge)

Low-Carb Fudge Bites (I just keep them in the molds in the fridge)

Blueberry Coconut Fat Bomb

Blueberry Coconut Fat Bomb

Well, there ya have it… that’s what a typical day of eating (one or other of those meals) looks like for this dietetics student!  These foods keep me happy, healthy, & satisfied.

Do you have a favorite after dinner treat/snack?  I’m always up for suggestions!

The Week In Fitness #76

Hey there friends!!  Happy Sunday!  How was your week?  I had a pretty great week fitness-wise… how about we take a look?  I think it’s always motivating to see what others enjoy doing with their workouts, so hopefully you can get some ideas and/or inspiration.


Monday 4.20.15

Rest day

Tuesday 4.21.15

Cardio/Strength Workout - 3x’s (from Pinterest)


Wednesday 4.22.15

45 minutes elliptical


Thursday 4.23.15

#No Excuses Workout Series Full Body Workout – 3x’s (via Pinterest)


Friday 4.24.15

Full Body Strength Workout – 3x’s (via Pinterest) 


Saturday 4.25.15

40 minutes elliptical


Sunday 4.26.15

At Home WorkoutAMRAP


I think I got a pretty good mix of workouts in this past week… some steady state cardio, strength workouts, & some fast circuits.  I’m pretty happy with it.

My Pinterest Workouts board is great for workout inspiration – check it out!  

Remember, if you don’t start, you’ll never know how great you can be!! ;)

Happy Sunday friends!!

•How did you get active this week?  
•Do you have a favorite Pinterest workout?