My favorite salad dressing has always been blue cheese. The kind you get in restaurants, not the stuff in a bottle at the grocery store. Even as a kid, I loved blue cheese dressing. It is the bomb. My husband was never a fan, but I quickly got him hooked.
A few years ago I discovered that if you want to have blue cheese dressing at home, you should make it from scratch. And it's really not that difficult. Typically, blue cheese dressing is made with buttermilk, sour cream and mayo. Buttermilk and sour cream are not low-FODMAP, since they contain lactose. As I demonstrated in my Low-FODMAP Kefir Ranch Dressing, Lifeway Kefir is a wonderful low-lactose substitute for buttermilk and sour cream. Kefir is nice and tangy and the probiotics are good for the gut.
While blue cheese has not been specifically tested for FODMAPs by Monash (that I'm aware), it is a hard cheese. Most hard cheeses are very, very low in lactose. So use your own judgement or talk to your dietitian. I added a little garlic flavor by adding a touch of garlic oil. You can use homemade, but remember that it will only last a couple of days in the fridge.
Did I mention that this dressing is a whole lot healthier and less calories that regular blue cheese dressing? Well, it is, so enjoy.
Creamy Blue Cheese Dressing
Low-FODMAP, Low-Lactose, Gum-Free
1 cup plain, low-fat, 99% lactose-free Lifeway Kefir
1/4 cup light mayonnaise (I like Hellmann's)
1/2 teaspoon to 1 tablespoon garlic-infused oil*
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/2 cup crumbled blue cheese
In a medium bowl, whisk together the mayonnaise and garlic oil. Slowly whisk in the kefir until smooth. Stir in salt, pepper and blue cheese. Serve. (Store leftovers in the fridge.)
*I love the Nicer Foods brand of garlic oil, but it is very potent! Start with 1/2 teaspoon of oil and then add more to taste. Homemade Garlic Oil is not as potent, so I usually add about 1 tablespoon oil to this dressing. Also with homemade garlic oil, be sure to consume the dressing within two to four days to prevent bacteria growth (read more here).