My Empowered Heart

Ranch (Coco) Dip/Dressing

Ranch (Coco) Dip/Dressing

🌿Ranch dip/dressing is my fave, and this coconut ranch brings all the creamy texture and familiar zingy taste. You’ll need just 6 ingredients to make it: organic coconut cream, garlic powder, onion powder, sea salt, fresh dill or cilantro, and olive oil. Eat it fresh as salad dressing, or refrigerate it for a couple of hours for that yummy dip consistency.

👩🏽‍🔬The American Gut Project looked at stool samples from over 10,000 citizen scientists from around the world, and discovered that individuals who ate 30+ different types of plant-based foods per week had a more diverse gut microbiome than those who ate less than 10. Research consistently shows that greater gut microbe diversity is associated with better health.

🌱I’ve been trying to get closer to my goal of 30 fruits, veggies, nuts, and seeds/per week, and this dressing is making it easier. The gut controls it all, from mood to hormones and immune health. So if the gut is happy, well then so are you!

💚I’m on a quest to rebuild my gut microbiome after demolishing it with oral and intravenous antibiotics for Chronic Lyme this past year. Because my mast cells are so testy, diversifying my microbiome with real foods is the best approach for me vs. probiotics that might contain histamine-producing strains

🍎Do you eat 30 veggies, fruits, nuts, and seeds/week? If not, have you gotten close? I’ll be trying to hit 30 this week, want to join me? I’ll be sharing in my stories, and we can check in at the end of the week in a post, so we can share how close we got + tips and tricks!

***🌈Different colors of the same veggie count individually toward your weekly total!***


½ tsp garlic powder, to taste 

½ tsp onion powder, to taste

¼ tsp sea salt, to taste 

3 tbsp fresh dill or cilantro to switch things up, finely chopped

½ tsp lime juice

½ refrigerated can coconut cream (add a bit of the coco water from the can as well)

Drizzle of olive oil. Start with a small drizzle, taste, and go from there.


1. Whip all ingredients with a fork until smooth and creamy. 

2  Add olive oil, and whip again.


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