Hey! I'm Kate, a holistic health and lifestyle coach. I practice nutritional healing and a total body approach to wellness. I believe we always have the ability to make healthy choices and design our lifestyle.

Meet Kate







Three Oil-Free Dressing Recipes

I know they can be super tasty and often marketed as “healthy” BUT, the truth is, many popular dressings, sauces and condiments could be the very reason you keep adding inches to your waistline! ⁣⁣⁣😬

⁣⁣⁣This is because most of these products are laden with oil, salt, dairy, preservatives, and added sugars.⁣⁣⁣🙅🏼‍♀️

Now, there ARE some great options out there.⁣⁣

I have found a few in Whole Foods and Trader Joes for example.⁣⁣⁣

⁣⁣However, after reading the ingredients I asked myself “why I am going pay money for something I can make in literally 30 seconds or less”… that’s just me. ⁣⁣⁣🤷🏼‍♀️

⁣⁣⁣So these are my go-to dressings I use everyday.⁣⁣⁣

⁣⁣You can modify the totals to make more, change the consistency for dipping sauces etc.⁣⁣⁣


⁣⁣⁣(Each of these are one serving)⁣⁣⁣

⁣⁣⁣Combine each combo in small bowl and blend with fork until creamy or just add separately to salad/meal.⁣⁣⁣

A) 1 tbsp tahini + 1 tsp maple syrup + 2 tbsp lime juice + 1 tbsp coconut aminos. 

⁣⁣⁣B) 1 tbsp oil free hummus + 2 tbsp lemon juice + 1 tbsp water or coconut vinegar.⁣⁣⁣

⁣⁣⁣C) 1 tbsp avocado + 2 tbsp lemon juice+ 1 tbsp coconut aminos.. ⁣⁣⁣

⁣⁣⁣Tip: add fresh herbs to any of these to switch up the flavor profile! Rosemary, basil, and cilantro are my faves!⁣⁣⁣ 🌿

⁣⁣Which one are you going to try? A, B, C, or ⁣⁣⁣D= ALL OF THE ABOVE! ⁣⁣⁣🍋🥑🍊

Get this recipe and dozens more  from my new recipe and grocery guide: A FRESH START!

I have completely revamped my original book, added tons of new recipes and pictures.

These recipes have helped my clients lose up to 30 + lbs in 90 days or less!

Check it out HERE. (and don’t forget to tag me, #lrdlifestyle + #kmannrecipes in your recreations so we can brag on your chef skills in our community!)

Hope you enjoy your weekend!



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salad dressing



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