Healthy Salad Dressing

file231299986691As we discussed in a previous post about making the perfect salad, a salad can be extremely unhealthy depending upon the ingredients.  In addition, drowning an otherwise healthy salad in a high fat creamy dressing can negate the health benefits of all those wonderful, vitamin-filled  vegetables.

If you aren’t ready to give up your fat filled, creamy dressing, consider using less.  Did you know that when you toss your salad with the dressing, you can often use less dressing since it is incorporated into the salad instead of sitting on top?  Give it a try next time you make a salad at home.

Salad Dressings can be expensive, and healthy salad dressings can be hard to find especially if you have multiple food sensitivities.  Homemade salad dressings are relatively simple to make and can be made healthier than the store bought varieties, or not.  The choice is up to you.  What follows are two of our favorite home made salad dressings.

Mediterranean Vinaigrette

3/4 cup extra virgin olive oil
Juice of one lemon or 2 tablespoons lemon juice
1 tablespoon dried oregano
2 cloves garlic minced
1 1/2 teaspoon dried basil
1/4 cup red wine vinegar
1/2 teaspoon salt (or to taste)
2 teaspoons sugar or equivalent amount of sweetener of your choice.
1/2 teaspoon fresh ground black pepper (or to taste)
Makes 8 (2 tablespoon) servings.  Refrigerate unused portion, and shake well before each use.
Nutritional Information:  Calories 187, carbs 2 grams, fat 21 grams*, sodium 146 milligrams, sugar 1 gram
*This dressing is high in fat, but olive oil is considered to be a heart healthy fat.

Healthy Apple Cider Salad Dressing

1/2 cup apple cider

2 tablespoons cider vinegar

1 tablespoon Dijon Mustard

1 tablespoon parsley flakes

2 tablespoons finely  grated apple (optional)

3 tablespoons coconut sour cream or plain coconut yogurt (If no one has a dairy allergy, 2 tablespoons of plain greek yogurt can be substituted for the coconut sour cream.)

1/4 teaspoon salt

1/8 teaspoon pepper

Put all ingredients into a bowl and whisk together until well blended.
Makes 6 (2  1/2 Tbl) servings.  Refrigerate unused portion.
Nutritional Information per serving:
(Made with fat free plain greek yogurt) Calories 37, carbohydrates 8 grams, Fat 0, Protein 1 gram, sodium 163 mg, sugar 7 grams.
(Made with coconut sour cream)  Calories 52, carbohyrdrates 8 grams, Fat 2 grams, Protein 0, Sodium 160mg, sugar 7 grams.

2 thoughts on “Healthy Salad Dressing

  1. Although I know rich dressings are not on my list, I do cheat carefully with a trick I learned several years ago. If you dip your fork into the dressing (on the side) first and then stab some lettuce and veggies, you will still have enough dressing flavor without drenching. The hardest thing to do is break the habit of stabbing the salad first. Your mind wants to fight you. Try it.

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