Tag Archives: parmesan

DIY Creamy Caesar Salad Dressing and Why Fat is Important 21 Days from SAD to Well Fed


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21 Days from SAD to Well Fed Day #2

Fat isn’t to be feared – it’s your friend!

There are so many tasty ways to include healthy fats in your day. Store bought and many restaurant salad dressings are NOT one of them. In fact most commercial dressings are full of rancid soybean oil and canola oil. Definitely not healthy. Making salad dressing yourself is quick and easy. Read these fun facts about healthy fats, and then keep scrolling for a delicious Caesar-style salad dressing you can make tonight! And keep scrolling for links to more recipes!

Get the skinny on why we start with fats first in this Day #1 article.

Here are 4 different ways fat plays a positive part in your health:

  • Cells need fat – since our body temperature remains relatively constant, being warm-blooded creatures, our cell membranes need a balance of different fats to find that “Goldilocks” spot where they are fluid, yet structurally stable.  To do this about 50% of the fatty acids in our cell membranes need to be saturated fats, and the rest monounsaturated and polyunsaturated fats. (Confused as to which fats are which? See Day One of SAD to Well Fed.)
  • Fat gives energy – the best energy source is one that lasts all day long without crashing you in a mid-morning or mid-afternoon slump.  Saturated fats, especially those from animal milks, animal meat, coconuts and palm oils, are the best source for this long lasting energy.
  • Strong bones – the most important nutrients in bone health are found primarily in foods that also contain saturated fats.  Vitamins A, D and K2 are the bone health trifecta keeping the calcium OUT of the soft tissue and INTO the bones and teeth. Best sources include organ meats, egg yolks, animal fats like grassfed butter, and also fermented foods and cod liver oil.
  • Hormones and mood – fats are a favorite with Dr. Julia Ross and her books on overcoming mood disorders, food cravings and weight issues. Healthy fats help neurotransmitters and the endocrine system.

This salad dressing recipe includes good fats from healthy mayonnaise (avocado oil, egg yolks), virgin olive oil, and cheese!

Caesar Style Creamy Salad Dressing

1/4 cup good quality mayonnaise without canola or soy oil (try this one or make your own)

1/4 cup extra virgin olive oil

juice and zest of one lemon

one clove of garlic, pressed

1/2 cup of freshly grated parmesan or pecorino romano cheese

1/2 teaspoon black pepper

Mix all of the ingredients in a medium bowl until creamy. Serve immediately. Store any leftovers in a glass jar in the refrigerator for up to one week.


Creamy Caesar Salad Dressing
Recipe type: salad dressing
lots of healthy fats in an easy to make creamy caesar salad dressing
  • ¼ cup good quality (no soy or canola) mayonnaise
  • ¼ cup extra virgin olive oil
  • juice and zest of one lemon
  • one clove of garlic, pressed
  • ½ cup freshly grated parmesan or pecorino romano cheese
  • ½ teaspoon black pepper
  1. Mix all of the ingredients together in a medium bowl until creamy.
  2. Store any leftovers in a glass jar in the refrigerator for up to one week.


For more easy salad dressing recipes check out these on Well Fed Family:

Homemade Ranch Dressing

Basic Vinaigrette Salad Dressing

Lemon Garlic Salad Dressing

Tzatziki Sauce

What is your favorite salad dressing?


Cheesy Parmesan Fish

I asked my daughter what I should call this fish recipe and she said “Good food!”  She loves fish, but I also made this recipe for about 30 kids ranging from Kindergarten through fifth grade and every single one of them loved it, too – even the ones who initially said “I don’t like fish!”  I have this unusual Sunday School classroom. We use food and cooking to help tell the Bible stories. For the lessons about Jesus calling the apostles – many of whom were fishermen – we talked about fishing, the kinds of fish in the Sea of Galilee (tilapia for one), and we cooked fish and ate it.  Some of the kids liked it so much they brought their parents back up to the classroom to make sure their mom got the recipe! Now you can make it too.

mahi mahi with parmesanCheesy Parmesan Fish

Cheesy Parmesan Fish
Serves: 4
Broiled filets of fish get a savory, cheesy topping that's sure to please even picky eaters.
  • ½ cup freshly grated parmesan cheese
  • 2 Tblsp melted butter
  • 2 Tblsp mayonnaise*
  • juice of half a lemon
  • ¼ tsp dried basil
  • 1 clove garlic, crushed
  • sea salt and fresh ground pepper
  • 4 6oz filets of firm white fish, fresh or frozen thawed such as mahi-mahi, cod or tilapia
  1. Preheat the broiler with the rack on the second highest position, and butter your broiler pan.
  2. In a bowl, blend the cheese, butter, mayo, lemon juice, basil, and garlic, and set aside the bowl.
  3. Sprinkle the fish filets with salt and pepper and place them on the broiler pan.
  4. Broil the filets on one side for 3-4 minutes depending on thickness, then remove from the oven.
  5. Carefully turn the filets over, and divide the cheese mixture evenly between the filets spreading it to cover.
  6. Return fish to oven and broil another 3-4 minutes until fish flakes easily with a fork and the topping is golden, watching carefully so as not to burn.

*use a soy-free, canola-free mayonnaise such as the one from Wilderness Family Naturals, or make your own using olive oil.

Make this a gluten-free, grain-free dinner by serving the fish with buttered baked sweet potatoes and braised kale.  I’m posting this in the Sunday Social Blog Hop. Please stop by and read the rest of this week’s submissions, plus check out our featured blogger from last week!

Lemon garlic basil

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