American · sauce
Lighter Creamy Blue Cheese Dressing with Yoghurt
Video by Martha Stewart on YouTube · Open on YouTube
- Keto (1.1 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Low-fat yoghurt and buttermilk stand in for some of the usual mayonnaise and sour cream, so a 2-tbsp portion has about 75 kcal and 1 g of net carbs but keeps the punch of real blue cheese.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Put the low-fat Greek yoghurt and the mayonnaise in a bowl and squeeze in the fresh lemon juice. 0:57
- Strip the thyme leaves from the stems, chop them finely and add them with the buttermilk. Season with salt and white or black pepper and whisk until smooth. 1:20
- Crumble in the blue cheese and stir gently if you like it creamy with lumps, or keep whisking until the cheese breaks down for a smoother dressing. 2:05
- If it gets too thick, whisk in a little more buttermilk. Spoon over iceberg wedges, sliced tomatoes, endive or radicchio. 2:31
Tip. Makes about 1½ cups (our estimate from the quantities). Keep covered in the fridge and stir before using. Gorgonzola, Roquefort or Stilton all work.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 12
Where the energy comes from one serve
- Net carbs 6%
- Protein 15%
- Fat 79%
Fits keto: 1.1 g net carbs a serve, with 79% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High22%
0.4 g a serve, mostly from mayonnaise (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 14
Vitamin B128%
0.2 µg a serve, mostly from blue cheese (57%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K7%
8.2 µg a serve, mostly from mayonnaise (90%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium5%
69 mg a serve, mostly from blue cheese (72%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium4%
2.4 µg a serve, mostly from blue cheese (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc3%
0.3 mg a serve, mostly from blue cheese (76%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A3%
29 µg a serve, mostly from blue cheese (63%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium1%
50 mg a serve, mostly from blue cheese (50%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium1%
4.2 mg a serve, mostly from blue cheese (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C1%
0.5 mg a serve, mostly from fresh lemon juice (92%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.2 µg a serve, mostly from buttermilk (68%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin E1%
0.2 mg a serve, mostly from mayonnaise (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate1%
5.3 µg a serve, mostly from blue cheese (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B61%
0 mg a serve, mostly from blue cheese (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron0%
0.1 mg a serve, mostly from fresh thyme leaves (39%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Martha Stewart; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.