Caesar Sauce: Keto-Friendly Or Not?

Caesar dressing is a popular choice for those following a keto diet. The dressing is typically made with mayonnaise, parmesan, lemon juice, olive oil, dijon mustard, anchovy paste, and garlic, all of which are keto-friendly ingredients. The dressing can be made in just a few minutes and is a great way to add healthy fats to a meal. It is perfect as a salad dressing, dip, or spread and can also be used to add flavour to proteins such as chicken or shrimp.

Anchovy paste vs anchovy fillets

Anchovy fillets and anchovy paste are both used to add an umami flavour boost to dishes. They can be used in dressings, sauces, soups, stews, marinades, and braises. However, there are some key differences between the two.

Anchovy Fillets

Anchovy fillets typically come in a can, tin, or jar stored in oil, usually olive oil. The oil is infused with an intense anchovy flavour and can be used to enhance recipes. The fillets can be chopped coarsely or mashed finely and added to dishes such as steak tartare or used as toppings for crostini, pizza, or sandwiches. They can also be draped whole over pizza or crackers.

Anchovy Paste

Anchovy paste is made by pureeing anchovies with salt and oil and is often packaged in a metal tube. It is processed and ready to melt into sauces, soups, stews, marinades, dressings, spreads, and compound butters. The benefit of using anchovy paste is having the anchovy flavour handy and easy to use, which may encourage more frequent use. It can be used as a direct substitute for anchovy fillets in most cooked preparations, but it may not be suitable for raw preparations as the flavour could be overpowering.

Substituting Anchovy Fillets with Anchovy Paste

In terms of quantity, one teaspoon of anchovy paste is equivalent to two anchovy fillets or one teaspoon of finely chopped or mashed anchovies. While anchovy paste can be used as a substitute for anchovy fillets in most cooked dishes, it is not recommended for all cases. For example, in a Caesar salad, tasters preferred the actual fillets as the anchovy paste was deemed overpoweringly salty and lacked the same complexity.

Keto Caesar Sauce

Caesar sauce is a popular choice for those following a keto diet, and it often includes anchovies in the form of either anchovy fillets or anchovy paste. A keto-friendly Caesar sauce typically includes ingredients such as garlic, Worcestershire sauce, lemon juice, Dijon mustard, olive oil, and parmesan, in addition to the anchovies.

Keto-friendly croutons

Croutons are a great way to add some crunch and flavour to your salads and soups. Here is a recipe for keto-friendly croutons that you can easily make at home.

Ingredients:

• 1 package Wholesome Yum Keto Bread Mix
• 6 tbsp unsalted butter
• 3/4 cup unsweetened almond milk
• 3 tbsp olive oil
• 1 tsp Italian seasoning
• 1 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Method:

• Make the white keto bread according to the instructions on the keto bread mix package, using avocado oil instead of butter. Allow the bread to cool completely.
• Preheat your oven to 350°F (177°C). Line a baking sheet with parchment paper and set it aside.
• Slice the cooled bread into 3/4-inch cubes.
• In a large bowl, add the bread cubes and drizzle them with olive oil. Then, sprinkle Italian seasoning, garlic powder, sea salt, and pepper over the bread cubes. Toss to coat the bread cubes evenly.
• Spread the seasoned bread cubes on the prepared baking sheet, making sure there is space between them.
• Bake for 20-25 minutes, or until the croutons are golden brown and crispy.
• Allow the croutons to sit overnight, uncovered, before serving.

Tips:

• You can store these croutons in an airtight container for 5-7 days.
• For a gluten-free option, use gluten-free keto bread.
• If you don't have a package of keto bread mix, you can make your own keto bread from scratch using keto-friendly ingredients like almond flour, coconut flour, or psyllium husk powder.
• Feel free to experiment with different seasonings and spices to suit your taste preferences. Some popular options include onion powder, oregano, cumin, paprika, or za'atar.

Parmesan cheese: freshly grated vs canned

When it comes to choosing between freshly grated and canned Parmesan cheese, there are several factors to consider, including taste, texture, convenience, and cost. While freshly grated Parmesan is generally considered superior in terms of flavour and quality, canned Parmesan has its advantages in terms of convenience and cost-effectiveness.

Taste and Texture

Freshly grated Parmesan cheese is known for its robust, nutty, and savoury flavour. It has a granular texture that melts easily and blends well with other ingredients. The complex flavour of freshly grated Parmesan enhances the dishes it is added to, making it a favourite among chefs and food enthusiasts. On the other hand, canned Parmesan cheese, often found in shaker containers or vacuum-sealed bags, tends to have a milder flavour and a drier, flakier texture. It is important to note that the quality of canned Parmesan can vary significantly between brands, with some containing additives and anti-caking agents.

Convenience and Cost

One of the main advantages of canned Parmesan cheese is convenience. It is readily available in most grocery stores and requires no preparation or grating, making it a quick and easy option for busy cooks. Additionally, canned Parmesan has a longer shelf life compared to fresh Parmesan, eliminating the need for frequent purchases. In terms of cost, canned Parmesan is generally more affordable than freshly grated Parmesan, especially when purchasing high-quality, authentic Parmigiano Reggiano or Grana Padano. However, it is worth noting that a little freshly grated Parmesan goes a long way, as its strong flavour means you need to use less.

Best Uses

Freshly grated Parmesan is incredibly versatile and can be used in a wide range of dishes. It is excellent for sprinkling over pasta, salads, soups, and appetisers. Its creamy texture also makes it ideal for melting into sauces, adding a rich, savoury flavour. Canned Parmesan, while not as flavourful, can still be used to add a salty, cheesy touch to various dishes. It works well as a topping for pizzas, pastas, and salads, and can also be used as a breading for chicken or fish.

In conclusion, while freshly grated Parmesan cheese offers superior taste and quality, canned Parmesan has its place in the kitchen, especially for those seeking convenience and affordability. When choosing between the two, consider the specific requirements of your dish, your budget, and the overall flavour profile you wish to achieve.

Lemon juice: fresh vs bottled

Lemon juice is a key ingredient in a keto Caesar dressing. But is it better to use fresh or bottled lemon juice?

Fresh vs Bottled

The general consensus is that fresh lemons taste better than bottled lemon juice. However, there are some instances where bottled lemon juice may be preferable.

Taste

Fresh lemon juice is considered to have a more vibrant, zesty, and bright flavour than bottled lemon juice, which can taste bitter and artificial in comparison. This is because bottled lemon juice is pasteurized and contains additives and preservatives to make it shelf-stable, which can affect its flavour.

Convenience

Bottled lemon juice is more convenient than fresh lemons as it is less fuss and can be stored in the refrigerator for up to a week. It also eliminates the need for a juicer or citrus squeezer, cutting down on preparation time and washing up.

Consistency

Bottled lemon juice offers a consistent level of acidity, which is important in jam-making and other cooked condiments. Fresh lemon juice, on the other hand, can vary in its acidity levels, which may lead to inconsistencies in the texture and taste of the final dish.

Versatility

While fresh lemon juice is essential for uncooked recipes where lemon is the star ingredient, such as lemonade or lemon-based cocktails, bottled lemon juice is more versatile in cooked dishes. It is harder to distinguish between fresh and bottled lemon juice when it is cooked, so bottled lemon juice can be used in recipes like lemon curd or grilled fish without affecting the flavour.

While fresh lemon juice has a superior taste, bottled lemon juice has its advantages in terms of convenience and consistency. Ultimately, the decision to use fresh or bottled lemon juice depends on the specific recipe and personal preference.

Storing Caesar dressing

Caesar dressing can be made and stored in the refrigerator in an airtight container or jar for up to five days. After 24 hours in the refrigerator, the dressing will start to thicken. If your dressing is too thick to toss with the lettuce, you can warm it up to room temperature, thin it with a little warm water, or toss the salad with gloved hands.

Some recipes for Caesar dressing include raw egg yolk, which can deteriorate quickly. If your recipe includes raw egg, it's best to consume the dressing within one to three days. However, if you use pasteurized egg yolks, your dressing will last longer, and you can safely store it for up to five to seven days.

If you're not sure how long your Caesar dressing will last, it's always better to be cautious and make a new batch after a few days. You can also freeze Caesar dressing, but it may affect the texture, and it's best to make a fresh batch instead.

Frequently asked questions