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How do you top your salads? Salads are quite popular today. You can even get some pretty good salads at restaurants and fast food franchises these days. So you order a yummy, fresh salad and then what? Learn more in today’s "Your Keto Journey"© post.



When you order a salad at a restaurant, it is likely that you receive a small cup of bottled salad dressing with it. Or if you are dining at a fast food franchise, you are offered a choice of pre-packaged salad dressings for your salad.


Maybe you enjoy creamy mayo with your BLT (bacon, lettuce and tomato) sandwiches, even when you wrap your bacon and tomato in lettuce to skip the bread.

What about those potluck meals where somebody brings deviled eggs?

Why do I bring this up?

If you’ve been faithfully reading your labels, you have read ingredient lists that contain some not good for you oil’s like soybean oil, canola oil and vegetable oil.

If you remember, we discussed Oils in Your Keto Journey #16 – Know Your OILS - the Good, the Bad and the Ugly.  Please go back and reread that blog.

A) In this blog you read why canola oil, although a monosaturated fat, is not good for you. I gave you 2 very specific reasons to avoid canola oil.

B) In that same blog you learned the names of eight oil‘s that are popular in commercial salad dressings and creamy mayo. You also learned that these 8 oils are polyunsaturated fats.

This means that you only want 18% of your total fat intake to be polyunsaturated fats.

C) The fat structure of your body‘s cells are composed of:

55% Mono unsaturated fat‘s

27% saturated fats

18% poly unsaturated fats

So if you are eating Keto style, your daily intake should be:

15% green vegetables

15% healthy proteins

70% healthy fats

To achieve 70% healthy total fat consumption, a typical man would use about 8 to 10 tablespoons of fat per day. For a typical woman, she would be consuming about 6 to 8 tablespoons of healthy fat per day.

The estimate to get 18% polyunsaturated fat per day is a little less than 2 tablespoons for a man and for a woman would be a little less than 1 1/2 tablespoon per day!

(Man = 9 tablespoons times 18%. Woman = 7 tablespoons times 18%)

Sorry about all the math, but I want you to know and understand that you should think twice before ingesting commercial and retail salad dressings and creamy mayo!  By the way, we are only talking oil types here.  Not a word has been said about the other hard to pronounce list of ingredients on those labels.  Generally speaking, the longer the ingredient list, the less inclined you should be to eat or consume that particular product!

Now I don’t like pointing out problems without offering a potential solution as well.

So here goes…


Make your own mayo. You can get a recipe from “Dr. Colbert Keto Zone Diet” book or you can get Keto friendly mayo and salad dressing recipes online.

In good recipes, the ingredients for creamy mayo are simple and include things like an egg yolk, mustard, oil, vinegar and seasonings.

After making the "clean" mayo a number of times, I can provide some pointers for you.

1. Use only the yoke of the egg, not the whole egg.

2. Use a mixture of avocado and olive oil. Use more avocado than olive oil. (Olive oil has a very strong taste).

3. Although different recipes will vary somewhat, keep in mind that when you are told to use a whisk attachment or immersion blender, you can still use your good old-fashioned hand held electric mixer like I do!

4. As you are whisking your ingredients, mix everything well. When they tell you to drizzle oil into your well beaten ingredients, stay true to a slight drizzle, using only a few drops at a time until well incorporated. Go as slow as you can to get your homemade creamy mayo thick.

5. Make small amounts as your mayo will only last about 3 to 4 days in your fridge.



Making your own mayo is quite easy and also very do-able. 

Bravery means: Take the leap!


Don’t be afraid to try making your own creamy mayo. 

Even if you don’t consider yourself a kitchen magician, making mayo is easy and fun.

What is extra special is that your mayo is made with all clean ingredients!


 Share this blog with someone you love and care about.  I’m here for you!

 Good Day, Good Week and Good Health to you all!

Always See and be Thankful for good results.  No matter what size they are.  One of my own sayings of Encouragement to Self is this:   


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Visit www.KatHeil.com and check out the “Resources” page.

I also highly suggest you read “Dr. Colbert’s Keto Zone Diet” book.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!