Avocado’s healthy fats are pretty widely known, but do you know about the healthy fats in Sardines? Can’t fathom eating sardines? I know I couldn’t, but knowing their nutritional value, I wanted to find a way I could add them to my meals.  I love a good avocado ranch salad dressing, and figured it would be worth getting the best of both worlds with this dressing inspired by fresh Caesar salad dressing and a healthy keto diet…and it is so versatile you can use it for a burger sauce, and a Keto BBQ Ranch dressing. So yummy. 

I added a sugar free ketchup to this dressing which made an out-of-this-world delicious burger sauce for my Keto In-N-Out-Style Protein-Style Burger with all the benefits you get from eating avocados and sardines.

This dressing on a bed of spinach, cucumbers, tomato, and parmesan cheese is the perfect compliment to a perfectly pan seared filet of wild salmon and al dente asparagus. A ridiculously delicious and satisfying healthy keto meal wiht spot on fat-protein-carb ratios to promote fat burning.

It is also perfect with a sugar free BBQ sauce to make a Keto BBQ ranch salad with a bed of spinach, parmesan croutons for a great crunch, succulent grilled lime chicken, fresh tomato, creamy avocado, shredded jack cheese,  and diced red onion. This is one delicious complete meal healthy keto salad! You gotta try it. 

How healthy are sardines?

 First off, knowing how important Omega-3 fatty acids are may help motivate you to add more sources regularly in your diet. It’s important to get the right amount of fats for all your cellular membranes,  your brain, nervous systeoum, chemical reactions, stress and sex hormones, bile, fat soluble vitamins, eyes…the list goes on and on. Omega-3 Fatty acids can help fight anxiety and depression. They are also vital fats to transition from being a sugar-burner to a fat-burner on a healthy Keto Diet. For example, MTC’s are great for immediate and short term ketosis, but Omega-3’s provide the longer term bell curve ketosis.  GIven the importance of Omega-3’s for your body and becoming fat adapted through ketosis, sardines are a rich source worth finding ways you will be able to add them to your meals.

Literally, if eaten whole, sardines contain just about every nutrient your body needs. Knowing this fact still doesn’t make it palatable for me personally to eat these bad boys whole. A classic Caesar salad dressing that uses anchovy paste inspired me to make a dressing using sardines to boost my nutrients in my Keto meals. 

Keto Avocado Ranch Dressing

Avocado is such an important source of healthy fats, have you considered how nutrient dense sardines are? Consumed whole, they are packed with literally all the nutrients your body needs. The only issue may be how to work them into your nutrition if eating them straight is not appealing. This Avocado Ranch Dressing is inspired by a classic Caesar dressing, only adding sardines to take advantage of their jam packed nutritional value. This is also very versatile and can add sugar-free ketchup for a tasty burger sauce, or a sugar free BBQ sauce to finish off a yummy BBQ Chicken Salad. The sky is the limit!

1/2 onion or 1 shallot 

1-2 T minced garlic

2 avocados

canned wild caught sardines in olive oil (depending on your palate, you can use a whole can, half of a can, 2-3 sardines, play with the amount that works for you)

1 c full fat mayo (1/2 c each mayo & sour cream

 

1/4 c milk or milk substitute

1-2 tsp pink Himalayan salt

2-4 T buttermilk powder (4 is my preference)

1/2 c fresh parsley or 1/4 c dry

1 T fresh dill or 2 tsp dry dill

1 T fresh chives or 2 tsp dry chives

1/4 c ACV (apple cider vinegar)

1) Add all the ingredients to a blender or food processor. Adjust ingredients to taste. Start with a smaller amount of an ingredient, and increase as you test it–I love a full flavored, tangy, creamy dressing. 

2) Blend or process until smooth and everything is incorporated. 

3) Store in a glass canning jar or other air tight container. Chill in the fridge. 

Enjoy and get creative!

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