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When I first went “paleo”, I removed all condiments and anything dairy and felt great. As I recommend a lot of other people do as well, I started experimenting and adding foods back in. Dairy was a food that I added back in that I realized that I can tolerate, and very well. This is not the case with everyone however and we’re all unique individuals. It is up to you to remove dairy for AT LEAST 30 days, then reintroduce slowly, with whole food sources (butter, cream, raw milk, full fat greek yogurt) to see if you have any adverse reactions. If you do, then don’t push it and keep dairy at bay. If you don’t, then enjoy dairy, responsibly.
As with any food, excessively processed dairy is not good and I’m not saying that you should ever use or consume anything that is processed. However, items I explained above (butter, cream, raw milk, full fat greek yogurt) and others can be consumed by those who tolerate dairy and provide a significant amount of nutrition that would otherwise be ignored. Skip anything with any ingredients other than the dairy itself and try to stay as raw as possible for maximum nutrients.
After I incorporated dairy back into my diet, I realized that I could finally have ranch dip again! Ranch dip is one of the most versatile condiments ever. You can have it on a salad, use it as a dip for wings or veggies, put it on meats and eggs. Excellent! Only there were no good alternatives or bottled versions. Bottled condiments have never really made much sense to me. Anything that can be at room temperature for years on end is just not something that I want to be putting in my body. So I decided what a better way to control what I’m eating than to make it myself!
After some wild experimentation, I’ve come up with my version of a primal ranch dip. Enjoy!
- 1 cup Fage Full Fat Greek Yogurt
- pinch sea salt
- 1/4 teaspoon cayenne
- 1/4 teaspoon paprika
- juice of 1/2 lemon
- 1/2 teaspoon apple cider vinegar
- 1/2 teaspoon Worcestershire sauce
- 1/8 red bell pepper, chopped
- 2 green onions
- 3 cloves garlic
- 1/4 cup dill, chopped
- 1/4 cup chives, chopped
- pinch cracked black pepper
- Place everything in a blender or food processor and pulse until it reaches desired consistency
by Anthony Gustin