3 Tasty Keto Diet Recipes With Udo’s Oil
Use this unique oil blend to get your dose of healthy omega-3 and omega-6 fatty acids while sticking to a keto diet.
When it comes to dietary fat, there’s the good (unsaturated), the bad (trans) and the neutral (saturated). Unhealthy or “bad” fats are typically found in fatty meats and processed foods and can increase unhealthy cholesterol and the risk of heart disease. Meanwhile, “good” fats—think monounsaturated and polyunsaturated fats—are often found in fish, nuts and plant-based oils and can support healthy blood cholesterol levels and heart health.
Two of the essential fatty acids (EFAs) that the body needs for heart health (and even for lush hair and moisturized skin) are omega-3 and omega-6, and you can only get them from your diet. Udo’s Oil is one way to up your intake.
What is Udo’s Oil?
Udo’s Oil was created by Udo Erasmus, an internationally recognized authority on the role of fats, oils and cholesterol in human health and the author of Fats That Heal, Fats That Kill. This organic, foundational oil blend—made from a blend of flax, sesame, sunflower, coconut and evening primrose oils—is a vegan-friendly alternative to fish oil. For every two-tablespoon serving of Udo’s Oil® Omega 3•6•9 Blend, you will ingest 13 grams of omega-3 and 6 grams of omega-6—a 2-to-1 ratio that supports your overall health and well-being. It even has a pleasant nutty, buttery taste.
Where can I use Udo’s Oil?
Mix Udo’s Oil into your favourite smoothies, salad dressings and dips, or drizzle it over avocado toast or yogurt. Blend half a cup of Udo’s Oil in a food processor with a stick of softened butter. Your toast and sandwiches will be that much healthier for it. Just remember: heating or frying the oil destroys its nutritional value, so stick to foods that have already been cooked or prepared.
These three recipes—one salad dressing, one mushroom dish and one smoothie—are easy and satisfying ways to integrate Udo’s Oil into your diet.
Recipe 1: Creamy Chive & Cheese Keto Dressing
This flavourful salad dressing is keto-friendly and low in carbohydrates. Plus, it’s filled with tasty ingredients like fresh chives, crumbled blue cheese and sour cream. Serve it over a wedge or Cobb salad, or use it as a dipping sauce for buffalo cauliflower bites.
- 1 egg
- 2 tbsp lemon juice
- 1 tsp garlic powder
- ½ tsp sea salt
- 1 tsp Worcestershire sauce
- ½ tsp black pepper
- ¾ cup Udo’s Oil
- ½ cup sour cream
- ¾ cup crumbled blue cheese
- ¼ cup finely chopped fresh chives
Using a blender, immersion blender, electric beater or whisk (if you’re a pro!), aerate the egg rapidly and continuously while quickly adding the next five ingredients. Add the oil in a slow drizzle until the mixture resembles mayonnaise, then fold in the sour cream, crumbled blue cheese and fresh chives by hand.
Recipe 2: Portobello Mushrooms with Balsamic Infusion
These delicious, hearty mushrooms suit a vegan and keto diet. Simply top them with avocado salsa and serve on a bed of greens. You can also serve them between toasted buns or use two mushrooms as alternative buns around a burger patty.
- 4 large Portobello mushrooms
- 1 tsp olive oil
- ¼ cup Udo’s Oil
- 2 tbsp soy, tamari or liquid aminos
- 1 tsp good quality balsamic vinegar
- 3 cloves garlic
- 2 tsp cumin powder
- ½ tsp Worcestershire sauce
- Salt and fresh-cracked pepper to taste
Preheat a barbecue or oven to 375°F.
Clean or trim mushrooms as needed. Massage ¼ tsp of olive oil onto each mushroom with your hands. Place mushrooms on a rimmed tray, gills up. Add smashed garlic cloves and herb sprigs to the pan. Roast for 12-14 minutes.
To make the infusion, mix the remaining ingredients together (except salt and pepper). Once the mushrooms come out of the oven, spoon the infusion over the mushrooms and into their gills. Let sit to soak up the flavour and top with salt and pepper.
Recipe 3: Berry Keto Smoothie
Snack time just got that much better with this thick treat: a smoothie with fruit, nuts and a good dose of healthy fats.
- ½ cup frozen blackberries, raspberries or a combination
- ½ avocado
- ½ cup unsweetened vanilla almond milk
- ¼ cup Udo’s Oil
- 1 ½ tbsp of your favourite nut butter
- Pinch of sea salt
- 2 ice cubes
Blend all ingredients until smooth. Serve fresh and cold.
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