The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 12. Dressings, Dips, and Spreads
Mojo de Ajo Aioli
Dairy-Free
In Mexican and Latin cuisine, mojo de ajo is considered to be the nectar of the gods. Although it is simple to make, mojo de ajo leaves an everlasting impression on those who’ve been fortunate enough to taste it.
Prep Time: 1 hour 40 minutes
Cook Time: 1 hour 10 minutes
Ingredients
Serves 16
1 large head garlic
8 ounces extra-virgin olive oil
1⁄4 teaspoon salt
1⁄4 cup lime juice
1 large egg, at room temperature
1⁄8 teaspoon cayenne pepper
Mojo de Ajo
Mojo de ajo is generally left in an oil-based form to season cast-iron skillets while grilling or to use in meat marinades. The addition of an egg and use of an immersion blender makes it an easy-to-use, portable spread for low-carbohydrate lettuce or meat wraps.
1. Preheat oven to 325°F.
2. Take garlic head apart and peel individual cloves by slightly smashing each clove with the side of a knife, which makes the papery skin easier to peel.
3. Fill an 8" × 8" glass casserole dish with olive oil, salt, and garlic making sure cloves are fully submerged in the olive oil.
4. Bake 45-50 minutes until garlic is lightly browned. Add lime juice and bake an additional 20 minutes.
5. Remove from oven and let cool.
6. Once at room temperature, smash garlic with fork or potato masher, then add garlic and pour oil into large-mouthed, quart-sized Mason jar.
7. Add egg and cayenne and blend with immersion blender until mixture starts to firm up and turn white, roughly 30 seconds.
8. Place cap on jar and place in refrigerator to firm up for later use as a spread on lettuce wraps or a dip for vegetables.
Per Serving
Calories: 130
Fat: 14g
Protein: 0g
Sodium: 42mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Holy Jalapeño Mayonnaise
Dairy-Free
A little bit of heat from the jalapeño gives this mayonnaise just the right amount of kick to a carne asada lettuce wrap or a naked chicken burrito bowl. It also mixes well with salsa to make a delicious dressing for taco salad.
Prep Time: 1 hour 30 minutes
Cook Time: 25 minutes
Ingredients
Serves 16
1 medium jalapeño
8 ounces extra-virgin olive oil
1 large egg, at room temperature
1⁄4 cup lime juice
1⁄4 teaspoon salt
1. Preheat oven to 400°F.
2. Place jalapeño on a baking sheet and roast until slightly browned, roughly 25 minutes.
3. Let jalapeño cool to room temperature. Once cooled, cut off top, remove ribs and seeds, and finely dice.
4. Pour oil into large-mouthed, quart-sized jar.
5. Add egg, lime juice, and salt and blend with immersion blender until mixture starts to firm up and turn white, roughly 30 seconds.
6. Fold diced pepper into mixture with a small spatula.
7. Place cap on jar and place in refrigerator to firm up for later use as a spread or as a binder for baked and crusted chicken or fish.
Per Serving
Calories: 130
Fat: 14g
Protein: 0g
Sodium: 42mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Simple Keto Mayonnaise
Dairy-Free
One of the problems with traditional store-bought mayonnaise is its reliance on the use of canola, vegetable, and soy oils to keep production costs lower. Make this simple mayonnaise with your choice of the listed oils to keep this fat bomb a healthy option for wraps and salad dressings.
Prep Time: 1 hour 5 minutes
Cook Time: 0 minutes
Ingredients
Serves 16
8 ounces extra-virgin olive oil, walnut oil, MCT oil, or macadamia oil
1 large egg, at room temperature
2 teaspoons apple cider vinegar
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
1⁄8 teaspoon granulated garlic
Benefits of Homemade Mayonnaise
Truly the best way to avoid non-GMO and artery-clogging ingredients in mayonnaise is to simply make it at home. Most commercial production of this condiment includes the use of less expensive corn, soy, and canola oils, which are generally sourced from GMO sources. The use of light-tasting organic oils is a simple and healthy substitution anyone can make.
1. Pour oil into large-mouthed, quart-sized jar.
2. Add egg, vinegar, and spices and blend with immersion blender until mixture starts to firm up and turn white, roughly 20 seconds.
3. Place cap on jar and place in refrigerator to firm up for later use as a versatile spread for wraps, a base for salad dressing, or as a binder for cheese- or nut-crusted fish.
Per Serving
Calories: 128
Fat: 14g
Protein: 0g
Sodium: 42mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Lemon Thyme Butter
A simple infusion of lemon and fresh herbs into butter makes it a delicious way to season fish, chicken, seafood, and low-glycemic-index vegetables. While the method to make this butter is easy, it makes the food it flavors taste like a gourmet chef prepared them.
Prep Time: 2 hours
Cook Time: 0 minutes
Ingredients
Serves 8
8 tablespoons salted butter, at room temperature
2 tablespoons chopped fresh thyme
2 large cloves garlic, peeled
1 tablespoon fresh lemon juice
Flavored Butter Varieties
Butter is such a versatile fat, it really can be seasoned to be sweet or savory. Changing the ingredients in this recipe to cranberries and orange or fig and nutmeg make great sweet varieties of butter. Another excellent savory recipe calls for green onions and garlic. Experiment to find out new flavor combinations!
1. Combine all ingredients in a food processor and pulse to combine.
2. Place mixture in a log shape on a piece of wax paper and twist ends shut.
3. Refrigerate for about 2 hours before use.
Per Serving
Calories: 104
Fat: 11g
Protein: 0g
Sodium: 82mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Avocado Mascarpone Butter
This butter works very well on both grilled fish and steak. You can use it whenever you have a lean protein source that you need to add fat to, to achieve your keto requirements. The flavor is very mild and creamy and it will not overpower the flavor of your protein.
Prep Time: 2 hours
Cook Time: 0 minutes
Ingredients
Serves 10
1 large avocado, pitted and peeled
3 tablespoons butter, softened
1⁄4 teaspoon sea salt
1⁄4 teaspoon freshly ground black pepper
1. Combine all ingredients in a food processor and pulse to combine.
2. Place mixture in a container with an airtight lid.
3. Refrigerate up to 5 days until ready to use.
Per Serving
Calories: 62
Fat: 6g
Protein: 0g
Sodium: 61mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 0g
Avocado Pecan Dressing
Dairy-Free
This dressing can be used on salads, on shirataki noodles for a pasta salad, on shirataki rice, or even on grilled chicken and fish! The smooth, creamy, and tangy flavor is a nice complement to almost any food.
Prep Time: 35 minutes
Cook Time: 0 minutes
Ingredients
Serves 16
1⁄2 cup pecans
1 tablespoon 1⁄2"-sliced green onion
1⁄2 cup olive oil
1 small avocado, pitted and peeled
Juice of 1 lime
1⁄4 teaspoon sea salt
2 tablespoons coconut milk
Helpful Prep Tip
To presoak the pecans, just leave out on the counter overnight in warm water and they will be ready to use in the morning.
1. Soak pecans in a cup of warm water 30 minutes, then drain.
2. In a small food processor, add green onion and process until very fine, about 20 seconds.
3. Add pecans and process until almost a cream, about 30 seconds.
4. Add olive oil and process another 30 seconds until well blended.
5. Add avocado, lime juice, salt, and coconut milk.
6. Process about 30-60 seconds until a smooth cream is formed.
7. Transfer to an airtight container. It will keep in the refrigerator about 3 days.
Per Serving
Calories: 108
Fat: 11g
Protein: 1g
Sodium: 38mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 0g
Hail Caesar Dressing
Dairy-Free
This dairy-free take on the classic dressing is as creamy and delicious as the original version. While a romaine lettuce base is preferred, this dressing also makes an excellent spread inside a grilled chicken lettuce wrap.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Serves 16
1⁄2 medium lemon, juiced
1⁄2 tablespoon apple cider vinegar
1 large clove garlic, smashed
1 large egg, at room temperature
1⁄2 ounce anchovies
1⁄4 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
1 cup extra-virgin olive oil
How Did Caesar Salad Get Its Name?
Despite what many may believe, Caesar salad was not named after the Roman emperor. An Italian-born chef, Caesar Cardini, actually invented the dish in the 1920s with remnants in his restaurant kitchen during a dinner rush. The salad was also served with all the ingredients on individual romaine lettuce leaves and eaten as a finger food.
1. Place all ingredients except oil into a wide-mouthed, quart-sized jar.
2. Blend ingredients with an immersion blender until well chopped and mixed.
3. Add oil and blend 20-30 seconds more until dressing takes on the consistency of thin mayonnaise.
4. Chill until ready to use. Mix before use.
Per Serving
Calories: 126
Fat: 14g
Protein: 1g
Sodium: 74mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Lemon Greek Dressing
Dairy-Free
This dressing showcases lemon as the true star of the show. One taste of this on a romaine lettuce salad topped with kalamata olives is truly what dining in the Greek isles tastes like.
Prep Time: 12 hours
Cook Time: 0 minutes
Ingredients
Serves 8
4 large cloves garlic
1⁄4 teaspoon salt
1⁄2 cup extra-virgin olive oil
2 lemons, juiced
4 tablespoons red wine vinegar
2 tablespoons minced fresh oregano
1⁄8 teaspoon freshly ground black pepper
A Note on Herbs
You can substitute dried herbs for their fresh counterparts, but keep in mind that dried herbs are more concentrated so they have a stronger flavor. If you choose to use dried herbs instead of fresh, use only 1⁄3 of the fresh amount. For example, if the recipe calls for 3 tablespoons of fresh herbs, use only 1 tablespoon of dried herbs.
1. Smash garlic cloves with side of knife to remove papery skins. Sprinkle with salt and rub with side of knife to release garlic oils.
2. Place garlic cloves into a pint-sized jar and cover with oil.
3. Add remaining ingredients to jar, tighten lid, and shake to combine.
4. Set in refrigerator overnight in order for flavors to marry. Shake before use. Add more salt to taste if needed.
Per Serving
Calories: 127
Fat: 14g
Protein: 0g
Sodium: 75mg
Fiber: 0g
Carbohydrates: 2g
Sugar: 0g
Bacon Olive Spread
Bacon and olive are complementary salty flavors that pair well with cream cheese. This spread is great served on celery sticks or cucumber slices.
Prep Time: 8 minutes
Cook Time: 10 minutes
Ingredients
Serves 4
4 slices bacon
8 ounces cream cheese, softened to room temperature
2 tablespoons olive oil mayonnaise
1 tablespoon freshly squeezed lemon juice
24 Spanish olives, sliced
1. Cook bacon in a large skillet over medium heat until crisp, 5 minutes per side. Drain on paper towel.
2. In a medium mixing bowl, beat softened cream cheese with a hand mixer until smooth.
3. Add mayonnaise and lemon juice and mix on medium speed until combined.
4. Crumble bacon into bowl followed by sliced olives.
5. Fold bacon and olives into cream cheese mixture by hand with rubber spatula.
6. Can be served immediately or cooled in refrigerator to enjoy cold.
Per Serving
Calories: 187
Fat: 18g
Protein: 3g
Sodium: 319mg
Fiber: 0g
Carbohydrates: 2g
Sugar: 1g
Guacamole Dip
Dairy-Free
The rich and creamy flavors of avocado pair expertly with fresh tomato, onion, and chili peppers. Guacamole makes a fantastic and easy way to add fat to any meal with a Southwestern influence.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Serves 4
1 large avocado, pitted, peeled, and diced
1 tablespoon freshly squeezed lime juice
1⁄2 teaspoon salt
2 large cloves garlic, minced
1 small Anaheim chili pepper, diced
1⁄2 small yellow onion, peeled and diced
1 small vine-ripened tomato, diced
2 tablespoons freshly chopped cilantro
Why Guacamole Is a Superfood
Guacamole is full of healthy oleic acid from avocado, proven to help lower harmful LDL cholesterol levels. But what else is so great about it, aside from the taste? With high levels of vitamin K (for increased calcium absorption), vitamin A (which prevents viral and bacterial infections), and lycopene (which reduces the risk of heart disease and cancer), it’s a wonder it’s not prescribed by doctors.
1. Place avocado in a small bowl along with lime juice, salt, and garlic.
2. Mash avocado slightly with fork or a potato masher.
3. Add chili pepper, onion, tomato, and cilantro and gently fold into mixture.
4. Guacamole can be chilled or served immediately. Pairs well with Cheddar Mexi-Melt Crisps (see recipe in Chapter 10) or as a topping on carne asada wraps.
Per Serving
Calories: 93
Fat: 7g
Protein: 2g
Sodium: 302mg
Fiber: 4g
Carbohydrates: 7g
Sugar: 2g
Crab Rangoon Dip
Here is one of the best ways to enjoy a Chinese takeout favorite without the added carbohydrates. This dip is best enjoyed on celery sticks or Parmesan crisps.
Prep Time: 10 minutes
Cook Time: 30-35 minutes
Ingredients
Serves 4
8 ounces cream cheese, softened to room temperature
2 tablespoons olive oil mayonnaise
1 tablespoon freshly squeezed lemon juice
1⁄2 teaspoon sea salt
1⁄4 teaspoon freshly ground black pepper
2 medium cloves garlic, minced
2 green onions, diced
1⁄2 cup shredded Parmesan
4 ounces canned white crabmeat
Allicin and Allium
Like shallots, garlic belongs to the genus Allium, which also includes onions and leeks. The major compound in garlic, which is called allicin, is responsible for its smell as well as its health benefits, which include boosting the immune system, reducing blood pressure, and reducing the risk of Alzheimer’s disease and dementia.
1. Preheat oven to 350°F.
2. In a medium bowl, mix cream cheese, mayonnaise, lemon juice, salt, and pepper with a hand blender until well incorporated.
3. Add garlic, onions, Parmesan, and crabmeat and fold into mixture with a spatula.
4. Transfer mixture to an oven-safe crock and spread out evenly.
5. Bake 30-35 minutes until top of dip is slightly browned. Serve warm.
Per Serving
Calories: 383
Fat: 32g
Protein: 19g
Sodium: 1,057mg
Fiber: 0g
Carbohydrates: 5g
Sugar: 2g