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Fat Burning Salad Dressing

By May 30, 2012January 14th, 2021Dairy Free, Egg Free, Nutrition Education, Vegetarian

Testimony of the Day

“Hi Maria! I’ve been putting off doing this for awhile but finally decided its time to share! After 10 years of struggling with my weight due to the effects of enduring chemo for breast cancer, I was frantic to find answers. I don’t know how I stumbled upon your blog, but it has worked wonders for me. 

You can see the left photo I was very pasty, puffy, and miserable! About the same time (one year ago) that I decided to follow your plan, my husband was having extreme digestive issues, he’d had ah Pylori, was unable to sleep at night due to bile and acid problems-no matter if he ate a banana or pizza! He was about to go on a special diet to try to remedy his problems as Prevacid and every other rx was doing no good at all. The problem was, everything his “new” diet proposed, was completely opposite from what I had been reading about and was preparing to try. I asked him to do one thing for me first. That was to try this “other way” (“Maria way”) for 2 weeks to see what would happen. I told him I’d be happy to prepare his meals separately if necessary but if he would please give this a try first.

He agreed and his heartburn and indigestion went away within 3 days!!! He has never turned back!!! He dropped 30lbs quickly-he wasn’t overweight but now he looks great! It took my body a bit longer to acclimate and begin the fat burning process but I did not give up. I kept hard at it, as well as exercising faithfully.

By week 8 I began to see some changes. My clothes began to get loose, and by month 3 I had lost 20lbs. The photo on the right is me 3 months into this change. I was thrilled. I will never ever go back to that old way of eating…and I love when you post the question about what some of the worst questions or comments we get from people-it never stops! But that will not deter me from my plan. My 16 year old daughter does not need to lose weight but she has embraced this way of eating and now I am working on my three younger children. (A little more difficult) I have breakfast and dinner down, just mastering lunches and snacks!!!” – Kari

If you want to get started on your “after” photo, click HERE. The 30 day meal plans will help you take the planning out of your Pure Protein and Fat days. 

salad dressing

MCT oils

1. Organic butter: Fresh butter is one of the best sources of fat and medium chain triglycerides, according to nutritional experts and authors of “Nourishing Traditions,” Sally Fallon and Mary G. Enig, PhD. Butter contains about 12 to 15 percent short and medium chain fatty acids, according to the authors. This is the type of fat that can be used quickly by the human body for energy. Fresh butter, according to “Nourishing Traditions,” has both antifungal and antitumor properties.

2. Coconut oil

3. MCT OilCoconut oil has both long and medium chained triglycerides (MCT). You can make MCT oil from coconut oil which is all medium chained triglycerides which is an awesome fat because it doesn’t require bile for digestion! I use this in place of butter for all my baked goods and it holds flavor like no other oil so it makes great salad dressing. 

salad dressing


1/2 cup SkinnyFAT MCT oil
1/2 tsp stevia glycerite
1 tsp Celtic sea salt
1/2 tsp fresh ground pepper
1/2 tsp fish sauce (see below)

OPTION: Add 1 container of sardines, diced fine (for a healthy dose of omega 3 and calcium)

Place all ingredients into a salad jar and shake vigorously. Use for coleslaw or drizzle on your salad greens. Makes 5 servings

Store bought Asian Dressing = 160 calories, 10g fat, 0g protein, 12g carbs, 0g fiber
“Healthified” Asian Dressing = 195 calories, 22.4g fat, 0g protein, 0g  carbs, 0g fiber (100% fat, 0% protein, 0% carbs)

salad dressing

Coconut Vinegar nutritionally exceeds other vinegars in its amino acid, vitamin and mineral contents, and is an excellent source of FOS (a prebiotic that promotes digestive health). In addition to using in your favorite dressings and marinades, our Coconut Vinegar may also be used instead of apple cider vinegar for skincare or with any internal cleansing program. (This delicious vinegar does not have a coconutty flavor.) Click HERE to find.

One staple that every cook should have in their fridge is Fish Sauce. It is a special ingredient that takes good food to amazing food. Fish Sauce, mushrooms and aged cheeses have something called “UMAMI.” Umami is a pleasant savory taste produced by glutamate and ribonucleotides, chemicals which occur naturally in many foods. Umami is subtle and not generally identified by people when they encounter it, but blends well with other tastes to intensify and enhance flavors; it makes food delicious. Red Boat brand is traditionally fermented, not with wheat like most others. This bottle will last you a LONG time – you only use a few drops per dish, it’s strong stuff!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Anonymous says:

    Oh so good to know, I love all the info. you give us. Is it good to cook with extra virgin coconut oil? I see coconut oil for cooking, but I use extra virgin is that what I should use? Thanks

  • Yes, Unrefined extra virgin would be the best!

    Happy Eating!

  • susanayawn says:

    but are you saying never use olive oil? i use coconut oil and macadamia oil, grape seed oil, etc. but love olive oil for certain things…

  • Anonymous says:

    I think she is saying don’t use it to cook with. I will probably just use it to cook with if I know it is going to be on very low heat. I wonder if that is ok or just don’t cook with it at all?

  • Just make sure not to heat it above 200 degrees;) and store olive oil in a cool dark place. Then it is a good option.

  • Anonymous says:

    What is 200 degrees in a typical stove setting- I don’t know how to relate that to my cooking on the stove top. sauteeing onions & mushrooms in OO? Do you fry eggs- if yes what do you fry your eggs in?

  • Anonymous says:

    Another example- Jamie Oliver has a fantastic roasted chicken recipe. We normally use Olive Oil on the chicken breast which is cooked @ 350. Per the note above would you advise against that? What do you use when you roast chicken?

  • I usually use coconut oil or butter. I actually don’t even have Olive Oil at home.

    I LOVE to rub my chicken in coconut oil. It is VERY tasty! I usually fry my eggs in butter.

    Please read this for more info: http://mariahealth.blogspot.com/2011/03/why-i-use-butter-and-true-causes-of.html

  • Debbie T. says:

    Just thought I’d let you know I contacted NOW and they said their oil is in BPA plastic bottles due to cost and shipping issues. I think http://www.oilsofaloha.com seem reasonable and plan on trying their oil.

  • Anonymous says:

    How do you feel about rice bran oil?

  • How well does the mac nut oil work as sunburn protection? I am going to Cozumel and do not like to use regular sunscreen, but normally do, as I don’t want to burn either! I also pretan which I am sure you won’t like, but I want to enjoy the sun and soak up the vit D. 🙂

  • What about using coconut oil in mayo? And thinning it down with water so it is not too thick? I tried it once and it looked like thick frosting, but was delicious. And I always use my Vitamix to make salad dressings and usually add a bit of xantham gum to keep them emulsified, especially in a thinner dressing like Italian. I’m looking forward to trying the mac nut oil mayo.

  • Cathie in UT says:

    Sounds good but at $14 for 16 oz a bit out of my price range…I will stick with cocoanut oil for now and use the olive oil at low temp or no cook recipes

  • Theresa says:

    What are your thoughts on expeller pressed high heat sunflower oil by Spectrum?

    • It has a higher smoke point which is good, but it still has a high amount of poly unsaturated fats acids (PUFA’s) which means it isn’t as stable as something like coconut oil and will go rancid with time and heat.

  • Jackie says:

    I have a fish allergy, could I just omit the fish sauce or do you know of an alternate option to use in place of it? Thanks!

  • Mary says:

    what is your opinion on Red Palm oil? It’s been showing up at two of the grocery stores I frequent. I’ve done some research but I’m curious what your opinion. I use Coconut oil almost exclusively but my husband doesn’t particularly like the taste of it in salads or certain savory dishes (though I love it).

  • Eliza says:

    Hi Maria!
    I am halfway through Secrets to a Healthy Metabolism and loving it– Thank you!!! I am wondering if you know of a way to keep olive oil that is safe and doesn’t cause oxidization. Should it be kept away from all light or just sunlight? What if I kept it in a bottle with a pour-top (I just have no idea what the word for that is.) would that reduce oxidization? Or would just transferring it into a new container overexpose it to the air? Sorry for the barrage of questions!

    • cemmerich says:

      The best is to keep it in the fridge. It may solidify but I just set the bottle in warm water before using it. 🙂

  • SK says:

    The Now Brand carries straight MCT oil. Is that OK and/or do you use it?
    Thanks for all your useful information and sharing of knowledge. You guys are wonderful! 🙂

  • Rachel says:

    Hi i always use coconut oil to cook with atm and am hoping to get some macedania nut oil. But i do use garlic infused olive oil for salad dressings is this good or are there better options for quick salad dressings?

    Thanks Rachel

    • cemmerich says:

      Yes, olive oil is an ok option as long as you don’t heat it. It can oxidize easily. I also keep it in the fridge for that reason. 🙂

  • rhodeanie says:

    Sorry if I’m a little slow, but, in your recipe, you specify MCI oil. What is that??

  • Sandra says:

    Made this dressing tonight. It is delicious!

  • molly says:

    the coconut vinegar link above doesn’t work anymore . fyi

  • Alexa says:

    I’ve been combing your blogs for days now printing many many delicious recipes for my husband and I who are on a keto diet. We’s love to know if this recipe can be used without the fish sauce? Can things like garlic or other spices be added for flavor without screwing up the nutritional/keto value?

  • Shannonam says:

    So is macadamia nut oil an mct oil? That’s what I’ve been using for this dressing but should I switch for weight loss? Thanks!

  • Maegan says:

    Is a serving 2 tablespoons?

  • Lisa says:

    What is the best alternative for coconut vinegar?

  • Amanda says:

    Hi Maria,
    I’ve just recently found a good, affordable source for hempseed oil (cold pressed). I LOVE the macadamia nut oil, but it’s SO expensive ($12 for 8 oz.). I’m wondering whether hempseed oil is a good substitute for mac nut oil, or not? Thanks!

  • Ana says:

    Also, what about Avocado oil?
    I made this again today and added a tablespoon of raw Tahini, just wanted to make sure that would be ok…

  • Campbell family says:

    I am on day 7 of the keto-adapt diet and loving it…..HAPPY to say that most of the family thinks the same. So far we have had a family (5 out of 8) total lose of around 30 lbs. in this first week with little to no complaining. Just amazing! Sometimes we find that the MCT oil in the salad dressing does upset our stomachs. I read on the bottle and your post that this sometimes happens. We tried the macadamia nut oil and it just didn’t taste as good. Thought next time we would maybe do a half and half and see how that tastes. Will our bodies adjust over time? Thanks for all your help, time and recipes! Looking forward to another week!

    • cemmerich says:

      It takes your body a little bit to get used to MCT oils. Maybe try a little less and slowly increase. 🙂

  • Jenell says:

    I read on the MCT oil bottle that it was for adults only. Is it okay to feed my kids this oil in your recipes?

  • Judy says:

    Will MCT oil turn to a solid if refrigerated? Just wondering if I should only make enough dressing for 1 meal, or can I make extra to keep in the refrigerator.

  • Tanya says:

    You mentioned that you can make mct oil from coconut oil – how do you do that?


    • cemmerich says:

      Coconut oil is both about 60% MCT (Medium chain trygliceride) and LCT (Long Chain Triglyceride). They just remove the LCT.

      • Teresa S. says:

        You didn’t actually answer the question cemmerich. HOW do you make mct oil from coconut oil? Please and thank you.

  • Judy says:

    Have you ever used avocado oil in this salad dressing or other salad dressings?

  • Judy says:

    Is avocado oil a MCT?

  • Lisa says:

    I made this two days ago! AMAZING!!! I thought I liked your ranch but this absolutely delicious!

  • Judy says:

    Maria and Craig,

    I read this article and thought of you. http://www.sfgate.com/recipes/article/Secret-Ingredient-Fish-sauce-adds-distinction-2677253.php

    “If something doesn’t taste quite right,” says Donald Dellis, chef-owner of Grasshopper in Oakland, “fish sauce is often the ingredient it needs.”

  • Nancy says:

    Hi Maria. Is it ok to substitute rice vinegar for the coconut vinegar? Would it contain gluten (rice vinegar)?

  • Laurie says:

    I just bought a bottle of MCT’s. It has coconut oil and palm oil. No taste at all. Is this a god choice?

  • Marti says:

    What do you think about avocado oil for cooking and/or salad dressings?

  • Paige Rideout says:

    Maria– I hope I’m posting this question in the right place. I’m just starting in on my Vegetarian with Eggs program, and really excited to get going! I do have a question about the water after meals. Since water dilutes gastric juices significantly, is waiting 30 minutes enough? And what is the reason for drinking the water after meals/dinner? I do this naturally out of habit, but I don’t remember reading the reason in Keto-Adapted.

    Your fan… Paige

    • cemmerich says:

      30 minutes should be enough to allow the process to get going. In general, just make sure to get at least 1/2 your body weight in ounces of water a day. So you can drink that amount whenever you like. So if you want to wait longer that is fine. 🙂

  • Linda says:

    Is MCT okay to cook with at higher temps? I just bought a bottle and used some to fry up homemade sausage patties. The pan was smoking so much more than normal, and my husband was concerned that I was using the wrong kind of oil.

    • cemmerich says:

      Yes, it is a stable oil and cooks well. I wouldn’t use are really high temps but in general it is great.

  • Lorrie Lou says:

    Hi, Maria
    My dh is insisting on Udos MCT gf, o carb oil. What is your opinion or are they basically the same?

  • Clare Giammusso says:

    I have made this salad dressing and its wonderful. I’d like to know how long it will keep on the shelf. Does it go bad?

  • Cyndi says:

    It says this makes 5 servings. How much is one serving?

  • JAMIE says:

    Im going to make this tonight. I love dressings with my MCT oils and have been making them this way for years… long before my lifestyle changes! What is your opinion on Apple Cider Vinegar and Rice Bran oil? ACV has the ‘mother’ and very powerful and the Rice Bran Oil (organic non-GMO) is high in EFA’s. Id hate to discard them but cant find you mentioning them in your books so far.

  • JAMIE says:

    This was DELICIOUS! I was intending to make the ‘celery seed dressing” that I swore came from this site, not thinking maybe it was the paleo site, but ended up mixing a little from both of the 2 and adding the fish sauce and sardines… and I was SUPER skeptical. At first I was like EWW. This is gonna be a gross mess… I mean… sardines? But WOW was I wrong! While my hybrid version had added celery seed (1/4 tsp) it turned out amazing. Thank you again! Im learning something new everyday here!

  • JAMIE says:

    Maria can you tell me if Red Palm fruit oil is acceptable? I have a friend who swears by it. I usually roll my eyes to ANYthing that Dr Oz promotes but she gave me some interesting ‘facts’.

  • Tony says:

    Is stevia necessary? I’m finding its included in a lot of things…..even your chili recipe! I find it increases my cravings for sweets.

  • AlaskanAnnie says:

    I purchased the NOW brand MCT oil, is that still ok for using in your recipes?

  • Maria M says:

    Wow this dressing is great. I skipped the 1/2 tsp stevia glycerite, and I like it just that way. Plenty tasty for me.

  • Carol Todd says:

    I have seen coconut oil at the local grocery that is in liquid form, i.e., it pours all the time and does not solidify. Do you know anything about this? Would it have a safe use that might be more convenient than the solid form? Or is it processed to a point where it’s not healthy? Also, when you rub your chicken with coconut oil, is this the expeller-pressed (no coconut taste) virgin coconut oil, or the kind that tastes like coconut?

    • Maria Emmerich says:

      It is likely similar to MCT oil and should be fine (if ingredients don’t have an hidden junk). 🙂

  • Wendy says:

    Can I sub one of your other non-dairy salad dressings from your Savory book while on the Accelerated program?

  • Sowji says:

    Hi,Can we do keto style eating while breast feeding?

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