THM Probiotic Cucumber Ranch Dressing {for all fuel types!}

“Cool as a cucumber.”

Have you ever used that phrase? It derives its origin from the fact that cucumbers can be up to 20 degrees cooler inside than the ambient temperature — due to their high water content!

So if you’re feeling wilted on these hot summer days, what better way to refresh than with cucumbers?

They contain vitamins, minerals, and polyphenols that help support your body’s defenses against disease. They’re tasty. And… they make a fabulous cucumber ranch dressing so you can make salads instead of heating up the kitchen!

Plus, if you’re a Trim Healthy Mama, you’ll be glad to know that this versatile salad dressing works with any fuel type.

Bonus! It’s also probiotic to support gut health!

Cucumber Cravings

When I was pregnant with my daughter, it was summer and I craved cucumber ranch on all the things — especially baked potatoes. More potatoes than I care to admit were happily consumed before she was born!

I’m not going to mention the other things I craved when I was pregnant…

How I wish I’d known then what I know now about processed foods! Thankfully, she is healthy in spite of my poor pregnancy eating habits. If you’re pregnant (or hope to be someday), this article on Pregnancy Nutrition: What to Eat and When Based on Baby’s Development will help you nourish your baby!

This now grown-up daughter of mine loves this salad dressing! I feel good making it for her because it’s full of flavor, nutrients, and probiotic goodness without any unhealthy, processed ingredients.

How To Adapt This THM Probiotic Cucumber Ranch Dressing To Any Fuel Type

Options are great, right? That’s what you’ll love about this dressing – you can easily make it to suit any THM fuel type.

How to make it Fuel Pull (for all the fuel types except Deep S):

• Use low or non-fat kefir and yogurt (Here’s how to make your own kefir and raw milk yogurt!)
• Leave out any additional fat, or add just 1 tablespoon of MCT oil (if using non-fat kefir and yogurt)

How to make it S style (choose one or a combination of the following):

• Add 2 tablespoons MCT oil, olive oil, or other favorite healthy oil
• Use full-fat kefir that has been fermented for 48 hours and strained (Greek-style) yogurt
• Use full fat cultured sour cream
• Try adding homemade mayo

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THM Probiotic Cucumber Ranch Dressing {for all fuel types!}

Finish all your summer salads with this creamy THM Probiotic Cucumber Ranch Dressing with adaptations ALL THM fuel types! Make it with homemade mayo, Greek yogurt, or sour cream. So yummy and easy!

Course Salad

Cuisine American

Prep Time 15 minutes

Chill 2 hours

Servings 2 cups

Calories 80 kcal

Author Dawn Yoder

Ingredients

• 1 cucumber medium, seeded 
• 1 to 2 cloves garlic fresh
• 2 tablespoons fresh parsley
• 3 tablespoons fresh dill
• 2 tablespoons fresh chives
• 1-1/2 cup yogurt strained, see recipe notes
• 1/4 cup milk kefir see recipe notes
• 1 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• 1 teaspoon lemon juice

Optional ingredients for THM S style:

• MCT oil or olive oil
• milk kefir full-fat, that has been fermented for 48 hours
• yogurt full-fat and strained, see recipe notes
• cultured sour cream
• mayonnaise

Instructions

Food Processor Method:

1. Using the fine shredding blade, shred the cucumber into the food processor bowl.
2. Replace the shredding blade with the chopping/pureeing blade.
3. Add garlic and fresh herbs.
4. Pulse on low until as chopped as you prefer.
5. Add remaining ingredients.
6. Pulse on low until well mixed.
7. Allow to chill in the fridge for at least an hour or two for flavors to develop. Overnight is even better!

Manual Method:

1. Finely chop, shred, or puree your seeded cucumber.
2. Mince or press garlic cloves.
3. Finely chop or mince the fresh herbs.
4. In a mixing bowl, combine cucumber, fresh herbs, and remaining ingredients.
5. Whisk well to combine.
6. Allow to chill in the fridge for at least an hour or two for flavors to develop. Overnight is even better!

Recipe Notes

• If you like a smoother dressing, feel free to make it in a blender instead of a food processor or by hand.
• For a Fuel Pull (FP) dressing, be sure to use low or non-fat kefir that has been fermented for 48 hours and non-fat strained (Greek-style) yogurt. If using non-fat kefir and yogurt, add up to 1 tablespoon MCT oil, if desired.
• For a Satisfying (S) dressing, be sure to use kefir that has been fermented for 48 hours, but feel free to use any fat percentage. Whole milk strained (Greek-style) yogurt can be used. Feel free to add any amount of MCT or olive oil. Try using full fat cultured sour cream or homemade mayo (or any combination of these ingredients).

Nutrition Facts

THM Probiotic Cucumber Ranch Dressing {for all fuel types!}

Amount Per Serving

Calories 80 Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 2g13%

Cholesterol 12mg4%

Sodium 1213mg53%

Potassium 321mg9%

Carbohydrates 9g3%

Fiber 1g4%

Sugar 7g8%

Protein 4g8%

Vitamin A 744IU15%

Vitamin C 14mg17%

Calcium 138mg14%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

How To Make Summer Salads In A Snap

Keep cooked protein on hand so you can whip together a cool, refreshing salad in a snap! Here are some great options:

• lean chicken breasts, lean salmon, and lean tuna for E and Fuel Pull meals
• soaked/sprouted and cooked chickpeas or other beans for E meals
• fattier meats like legs and thighs of poultry, leftover beef roast, whole hard-boiled eggs, and fattier salmon or tuna for S meals

If you make this dressing Fuel Pull style, you can use it on any salad you choose! Or, if you’re aiming for a THM:S meal, drizzle a bit of MCT or olive oil on your S salad before pouring on this cool and refreshing THM Probiotic Cucumber Ranch Dressing.

When you’re hot and wilted, the last thing you need is complicated, right?!

What will you put on your salad (before this Cucumber Ranch Dressing)?