Creamy AIP Salad Dressings

Introduction to AIP Salad Dressings

Following the Autoimmune Protocol (AIP) diet doesn’t mean sacrificing flavor, especially when it comes to salad dressings. In this comprehensive guide, we’ll explore how to make two incredibly creamy, dairy-free AIP-approved dressings: ranch and Caesar. These recipes come from Stacey of “Real-World AIP” and offer perfect solutions for anyone looking to add variety to their AIP meal plan while keeping ingredients simple and nutritious.

The Versatile AIP Creamy Dressing Base

The foundation of both dressings is a remarkably adaptable creamy base that avoids common allergens and problematic ingredients:

Base Ingredients:

• 50 grams boiled green plantain (provides thickness without gums or gelatin)
• ½ cup coconut milk (full-fat for creaminess)
• 3 tablespoons freshly squeezed lemon juice
• ½ teaspoon salt
• 6 tablespoons neutral oil (avocado oil or MCT oil recommended)

Preparation Method:

1. Combine boiled plantain, coconut milk, lemon juice, and salt in a blender
2. Process until smooth
3. Slowly add oil while blending to emulsify
4. Blend until completely creamy and uniform

This base offers endless possibilities beyond just ranch and Caesar. You could create:

• Creamy Italian by adding Italian herbs
• Creamy balsamic by substituting some lemon with balsamic vinegar
• Herb-garlic by increasing garlic and adding fresh herbs

AIP-Friendly Ranch Dressing Recipe

Ingredients (for half the base recipe):

• ½ cup creamy base
• ⅛ teaspoon onion powder
• ¼ teaspoon garlic powder
• ½ teaspoon dried dill
• ½ teaspoon dried parsley
• 1 teaspoon fresh chives (plus ½ teaspoon dried chives for more intense flavor)
• 1 teaspoon honey (optional but recommended for balance)

Preparation:

1. Place ½ cup of the creamy base in a mixing bowl
2. Add all dried herbs and spices
3. Mix in fresh chives
4. Stir in honey until fully incorporated
5. Taste and adjust seasonings as needed

Serving Suggestions:

• Add crumbled bacon for AIP-friendly bacon ranch
• Mix in dehydrated kale or carrot bits for veggie ranch
• Use as a dip for vegetable crudités
• Drizzle over grilled chicken or fish

The result is a dressing that remarkably mimics classic Hidden Valley Ranch flavor while being completely dairy-free, egg-free, and AIP-compliant.

Authentic AIP Caesar Dressing

Ingredients (for half the base recipe):

• ½ cup creamy base
• 1 large garlic clove, finely minced
• 2 tablespoons finely minced sweet white onion
• 1 large anchovy (or 2 small ones), minced to a paste
• 1 teaspoon finely minced capers
• Hawaiian black salt (for visual appeal and flavor)
• ½ teaspoon 100% wasabi powder (the magic ingredient)

Preparation:

1. In a bowl, combine the creamy base with minced garlic
2. Add the minced onion and mix well
3. Incorporate the anchovy paste until fully blended
4. Stir in capers
5. Add wasabi powder for that characteristic Caesar “kick”
6. Sprinkle with Hawaiian black salt for visual appeal

Chef’s Tips:

• For smoother texture, blend the anchovy with the base ingredients
• The plantain gives a natural yellow color resembling traditional egg-based Caesar
• Adjust wasabi quantity to taste preference
• Let flavors meld for at least 30 minutes before serving

Nutritional Benefits of AIP Dressings

These dressings aren’t just delicious—they’re packed with health benefits:

1. Coconut Milk: Provides healthy medium-chain triglycerides (MCTs) that support brain function and metabolism.
2. Plantains: Rich in resistant starch that feeds beneficial gut bacteria, crucial for autoimmune health.
3. Anchovies: Excellent source of anti-inflammatory omega-3 fatty acids and calcium.
4. Herbs and Spices: Contain numerous phytonutrients with antioxidant and anti-inflammatory properties.
5. Healthy Fats: Support nutrient absorption from vegetables and promote satiety.

Storage and Meal Prep Tips

• Both dressings keep well in airtight containers in the refrigerator for 5-7 days
• The base can be made in larger batches and divided for different dressings
• Consider freezing portions of the base for quick dressing preparation later
• Always give the dressings a good stir before use as separation may occur

Customization Ideas

While these recipes are perfect as written, the AIP diet often requires personalization:

For Histamine Intolerance:

• Omit anchovies in the Caesar (increase garlic and wasabi for flavor)
• Use fresh herbs instead of dried when possible

For Different Flavor Profiles:

• Add roasted garlic to the ranch for deeper flavor
• Incorporate nutritional yeast (if tolerated) for cheesy notes
• Try different herb combinations like tarragon or basil

Common Questions Answered

Q: Can I substitute the plantain?
A: While plantain works best, some have had success with boiled cauliflower or arrowroot starch, though texture may vary.

Q: My dressing is too thick. How can I thin it?
A: Add a tablespoon of water or additional lemon juice until desired consistency is reached.

Q: Is there a substitute for coconut milk?
A: Tigernut milk could work, but the dressing may be less creamy.

Q: Can I make these nut-free?
A: These recipes are naturally nut-free as written!

Conclusion: Revolutionize Your AIP Salads

These creamy AIP dressings prove that dietary restrictions don’t mean bland food. The ranch offers familiar comfort while the Caesar provides sophisticated depth—both without any dairy, eggs, or inflammatory ingredients. By mastering the versatile base, you open up a world of creamy dressing possibilities that can make your AIP journey more enjoyable and sustainable.

Stacey mentions upcoming videos on AIP vinaigrettes—be sure to explore those for even more dressing variety. With these recipes in your culinary arsenal, you’ll never feel deprived on your healing journey. The flavors are so satisfying that even non-AIP family members will enjoy them!

Remember to experiment with the recipes, make them your own, and most importantly—enjoy the process of creating delicious, health-supportive foods that nourish your body and please your palate.