Store bought salad dressings can be a wonderful hidden source of unhealthy fats and sugar, even the ones labeled to make you think they are healthy. If you read the ingredients of one that claims to be made with healthy olive oil, you’ll notice quite often that the first ingredient is usually soybean oil. What the heck happened to the olive oil? Read down past a whole bunch of other undesirable ingredients, sometimes halfway...oh there it is! What’s a salad lover to do? Make your own! When you control the ingredients, you control your waistline. Not to mention that the dressing will be cheaper and taste fresher. It takes just minutes to mix up a week’s worth of salad dressing that you’d store in your fridge the same as that bottle of god-knows-what.
When you are eating out, always skip the creamy dressings! Your best choice is to ask for olive oil and vinegar, with some lemon wedges. The second best choice is a vinaigrette; ask for it on the side and only use about half of what they give you since you still don't know what it's made from.
Below are several healthy salad dressing recipes I found from various places throughout the internet, including one of my favorite go-to sites, http://www.elanaspantry.com/. The oil-less honey mustard came from a client of mine. She does not measure her ingredients, but I used the first honey mustard dressing as an approximate guide. Many of these dressings would also taste great as a marinade for meats, chicken and fish.
Honey Mustard Dressing
2 tablespoons apple cider vinegar
2 tablespoons dijon mustard
1 tablespoon agave nectar or honey
½ cup olive oil
1. In a medium mason jar, combine apple cider vinegar, mustard, agave and olive oil
2. Shake well until combined
3. Store in mason jar in refrigerator for up to 3 days
Oil-less Honey Mustard Dressing
2 tablespoons balsamic vinegar
2 tablespoons spicy brown mustard
1 teaspoon honey
Blend all ingredients together. Can mix in some olive oil if desired.
Dill Dressing
1/4 cup olive oil
2 tablespoons red wine vinegar
1/2 teaspoon dried dill weed
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon dry mustard
1/8 teaspoon ground black pepper
Pinch of salt to taste
In a blender, combine the oil, vinegar, dill weed, onion powder, garlic powder, dry mustard, pepper and salt. Blend until smooth, cover and refrigerate until chilled.
Asian Salad Dressing
¼ cup olive oil
2 tablespoons toasted sesame oil
1 tablespoon ume plum vinegar (substitute red wine vinegar or balsamic)
1 tablespoons agave nectar
1 tablespoon orange juice, freshly squeezed
1. In a medium mason jar , combine all ingredients
2. Shake well until combined
3. Store in mason jar for up to 4 days
Green Goddess Dressing
1 avocado
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
½ teaspoon nixed herbs
½ teaspoon Celtic sea salt
3-5 drops stevia
1 cup water
1. Place all ingredients in a blender
2. Process on high speed until smooth and creamy
3. Store remaining dressing in a glass jar in fridge
4. Keeps for up to 5 days (if it lasts that long)
Creamy Yogurt Dressing
1 (8 ounce) container plain low-fat yogurt or plain Greek yogurt
2 teaspoons lemon juice
1 teaspoon Dijon-style prepared mustard
1 teaspoon chopped fresh parsley
1 teaspoon chopped fresh chives
In a small bowl, beat together yogurt and lemon juice until smooth. Stir in mustard, parsley, and chives. Refrigerate until ready to serve.
