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My client Laura wanted me to share her testimony:

“Before I met Maria, I felt lost when it came to food! I had read so many conflicting reports the only foods I felt “safe” eating were fruits and vegetables! I was ALWAYS hungry within the hour of eating, so I was ALWAYS eating! I would “crash” quickly and feel distracted and nervous until I could eat my next “meal.” I allowed myself to eat only a few nuts and/or nut butter, a teeny tiny amount of cheese and a few bites of meat (I was terrified of all of the warnings of high fat and calories of these foods). FOOD WAS A MAJOR STRESS IN MY LIFE!!! After learning the facts about nutrition from Maria, my life has changed dramatically!!!!

1. I am so calm and happy!

2. I LOVE food and eating and preparing my food!

3. I always feel so satisfied and satiated after eating. I have no trouble going hours without food! (I never dreamed that to be a possibility)

4. I LOVE my body! I feel so good about myself and feel so healthy!

5. My periods are finally healthy and normal (a big change!).

6. My hair and nails grow so quickly! My hair also feels thicker.

7. My grocery bill has decreased dramatically! I used to spend $150.00 a week buying organic fruits and vegetables (several bags to sustain me throughout the week! I was eating sometimes 4 or 5 bananas a day!). Now I don’t even need to go to the store! I’ve estimated an annual savings of at least $2,000 possibly more!

8. I am so happy not having to go to the store every week! It is so much less stressful!

9. My favorite preparation of meat is the crock-pot…cannot get any easier than that!!!”

10. My triglycerides are 14!”

To get started on your transformation, click HERE. http://mariamindbodyhealth.com/my-services/




Are you using fat free salad dressing? Well, did you know that vitamins A, D, E and K are FAT-SOLUBLE vitamins? You can’t absorb these vitamins without a fat, which is why fortifying skim milk with vitamin D is a waste of money! I have so many clients deficient in vitamin D. Could our low fat diets be the problem? Taking a vitamin d supplement with a bowl of cereal and skim milk will NOT let the vitamin D absorb into the bloodstream.

Having low vitamin d levels can effect us in so many ways. Here are just a few:

1. Last year it was proven that vitamin D deficiency is likely to be a major factor for the development of type one diabetes in children.

2. Activated vitamin D in the adrenal gland regulates tyrosine hydroxylase, the rate limiting enzyme essential for the production of dopamine, epinephrine and norepinephrine. Check out Secrets to Your Weight Cravings and Mood for more information.

3. Low vitamin D contributes to chronic fatigue and depression.

4. Insulin resistance is one of the major factors not only leading to the cancers, but also to the number one killer in the US, heart disease. Northern countries have higher levels of heart disease and more heart attacks occur in the winter months (when our vitamin D levels plummet).

5. Infertility is associated with low vitamin D, and PMS has been completely reversed by addition of magnesium and vitamin D.

6. Progression of degenerative arthritis of the knee and hip is faster in people with lower vitamin D levels.

7. Autoimmune Disorders: Multiple Sclerosis, rheumatoid arthritis, thyroiditis and Crohn’s disease have all been linked with low vitamin D levels.

8. Obesity: Vitamin D has recently been shown to lower leptin secretion. Leptin is a hormone produced by fat cells and isinvolved in weight regulation. It is thought that the hormone signals the brain when fat cells are “full.”

ranch dressing

To read more check out Secrets to a Healthy Metabolism.

Not only that, I’ve tried fat free ranch dressing in my past life…it tastes terrible, no wonder why people don’t like salads. You need a great dressing to jazz up the veggies. Fat free dressings are nothing but sugar and corn syrup.

ranch dressing

I am more like you than you realize… you can find me opening a Kettle and Fire organic beef broth instead of making my own broth quite often.

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ranch dressing1 (8 ounce) package cream cheese (Kite Hill if dairy free)
1 cup chicken or beef broth (homemade bone broth is best)
1/2 tsp dried chives
1/2 tsp dried parsley
1/2 tsp dried dill weed
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp Celtic salt
1/8 tsp ground black pepper

In a blender or a large bowl, mix together the cream cheese, broth, chives, parsley, dill, garlic powder, onion powder, salt and pepper. Cover and refrigerate for 2 hours before serving (it will thicken up as it rests). Add more broth if it is too thick. Makes 16 servings.

Traditional Ranch = 153 calories, 1.1 carbs, 0 fiber
KRAFT Fat Free Ranch = 50 calories, 11 carbs, 0 fiber
“Healthified” Ranch = 51 calories, 5g fat, 1.2g protein, 0.5 carbs, 0 fiber (87% fat, 10% protein, 4% carbs)


ranch dressing

Here is a video of how easy this is to make with my new Maria’s Keto Kitchen Spices!

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.".


  • susiet says:

    Wow! Cool recipe. Can’t wait to try it. 🙂 Thanks!

  • Made this and it tastes great! Better than store bought!

  • Thanks Teresa! We love it too;)!

  • Rachel says:

    I am a ranch lover and this is amazing!! The best ranch I have ever had! I haven’t been able to have any ranch for over a year, since I’ve been on a mission to eat healthy and so I just eat my salads w/out dressing… but now this! Wow! I actually look forward to eating my salads now! And my kids have been devouring it as veggie dip! Thank you so much 🙂

  • Thanks Rachel! I appreciate your kind words;)))

  • Stacy says:

    I made this and poured it over diced cauliflower, and it made an excellent salad. Truly a nice balance of the herbs.

  • LINDA BARES says:

    How long does this keep in the fridge? Cream cheese has an ok shelf life, but not so sure about the broth. I received 2 of the 3 books of yours that I ordered and have a lenghty list of things I want to try! First recipe I tried was the shamrock shake. DEE-licious!! I received a shipment notification that the Kids cookbook shipped as well! With 8 month old twin boys, I can’t wait to add even more recipes to my recipes to try list! Now if I could somehow come up with a few extra hours a day…thanks for all of your great info on your blog and in your books! One more thing, what are some of your go to snacks? Being a nursing mom (of 2!), I need to eat a fair amount of food every few hours or else I don’t have as much milk. What I often eat is a bowl of plain Cheerios – bad I know!

    • I keep this about a week in the fridge. Thank you for the kind works!

      I keep a batch of waffles in the freezer at all times for easy meals of waffles and fried eggs. You can also keep a batch of pancakes in fridge and eat with nut butters (recipes in kids book). Good luck! 🙂

  • Deb says:

    the recipe says 12 servings….is this 1 T or 2 T per serving??? Thanks

  • Rettakat says:

    Thank you so much for this recipe! I’ve looked for a long time for an easy and good basic ranch dressing, that used ingredients I usually have on hand. I think this fits the bill! I can also see that I can convert it to my husbands favorite, Blue Cheese dressing. For that matter, a Dill dressing, Sweet Onion, etc etc. Thanks!

    Oh, and that little glass container with the cork is adorable! I occasionally just throw out cute little glass jars, since they don’t have good lids that seal tight. Never thought to get little corks… great idea. 🙂

  • Carolyn says:

    Sounds like an interesting recipe, Maria! I make an easy quick version with mayo and milk, but I might try yours too!

  • Bobbi Kenow says:

    How on earth did I miss this?! Can’t wait to try it!!!

  • Melinda says:

    SO. GOOD.

  • hannah says:

    Maria, my I ask how long this keeps for? Thanks! 🙂

  • Anonymous says:

    I love ranch dressing and have been looking for a healthy alternative. This dressing is my absolute favorite! Thank you so much for what you do 🙂

  • Anonymous says:

    I just made this with dried cilantro because I did not have chives and it was still delicious!! I blended it in my little food processor and maybe I did it too long because it is THICK! Should I add more chicken broth or milk to thin it out? As is right now, it would be an amazing dip for a veggie platter! Thanks for the recipe!

  • Anonymous says:

    What is the serving size for this recipe? Thanks!

  • Christina says:

    I don’t have dried chives. Can I use fresh?

  • Nicole L says:

    How long does this keep in the fridge ?

  • Leslie says:

    Can low Vitamin D cause high calcium sometimes?

  • Stephanie says:

    I read the answer to the last question and I have high calcium (10.6) and low vitamin D (25) and wondered if taking a vitamin D supplement will help bring the calcium level down?

  • Stephanie says:

    I am not taking a calcium supplement. when I read about the K2 it talks about helping clot blood and I have a high platelet count already… is it still ok to take the K2? My Dr said something about parathyroid but my PTH levels are in the normal range (25)… so confused what to do!

    • cemmerich says:

      Vitamin K1 is involved with blood clotting. K2 is not. It’s job is regulating calcium metabolism. 🙂

  • Stephanie says:

    thank you!

  • Stephanie says:

    Maria, do you know approx how much fat is in this recipe? I just used some on my salad and trying to keep tracking of how much fat/protein/carbs I am eating 🙂

  • Aubrey says:

    Just made this and man is it good!!! Thank you!

  • Stephany says:

    How can this be made dairy free? I would love to try it but I am trying to drop the dairy to help start dropping the weight.

    • cemmerich says:

      Hmm, maybe coconut cream (skimmed from the top of a can of coconut milk) and maybe less broth to get the right thickness. 🙂

  • T Myers says:

    Maria, I have a problem. Just made this dressing to use in a spinach, artichoke dip. I don’t think it will last until I make the dip because it is soooooooooooooo good and I want to eat it NOW. I can literally eat it with a spoon, no veggies needed 🙂

    Thank you for yet another amazing recipe. You rock!

  • Katie says:

    This is delicious! I substituted 2 ounces of coconut cream for the cream cheese to make it dairy free. I kept all other measurements the same and used fresh chives and parsley (since I had them on hand).
    Maria, do you know what the nutritional stats would be? I have know idea how coconut cream stacks up or if this would be keto-appropriate.

  • LeeAnn says:

    How does one increase their Vitamin D consumption? I take 10,000 IU in the morning with Vitamin K and plenty of fat (coconut oil in my coffee). I do this EVERY DAY and my level dropped from 31 to 27 in 3 months. How does one increase their intake? What foods are better?

    • cemmerich says:

      In the winter in colder climates where you aren’t outside as much it is tough. You can add nutritional sources like Salmon, Oysters, Sardines, shrimp. Eggs and mushrooms are good too. 🙂

  • Sherra says:

    Maria-I just had this Ranch Dressing on our Romaine Lettuce Salad at home tonight. It was awesome! I have made many versions of “homemade ranch dressing” and often times my husband and I end up going for the packaged stuff because the flavors just were off. This recipe however, is wonderfully AWESOME!!! I made it ahead just as you had said in the book and it was well worth it! I made it with my homemade chicken bone broth. 😉 Thanks so much for your insightful and delicious recipes! I am loving digging into your three in one cookbook! Sherra

  • Veronica says:

    How can I make this dairy free?

  • Oh this is so good, if only dairy free! How.can i make this dairy free?

    • Bev says:

      I made this with Cashew Cream Cheese instead of regular cream cheese. It was delicious !!
      If you need a recipe for the cashew cream cheese recipe email me and I can send it to you.
      Thanks Maria, this was just what I was looking for !

  • Dean says:

    Thank you so much. I tried the dairy free from your awesome cook book but I often have problems with my home made mayo and I waste mct oil. I use an immersion blender but struggle with the emulsion happening.

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