So now that you’ve put together a healthy salad using dark leafy greens, like kale or spinach, grated carrots and sliced beets, it’s time to dress it with something just as healthy as your salad.
Making your own salad dressing puts you in control of the ingredients to make a fresh, healthy and tasty dressing every time. It’s simple and easy. A basic salad dressing is made up of a base, acid and a thickening agent.
Oil makes a good base and a good quality extra virgin olive oil will certainly make your dressing taste great and add lots of healthy fats. You could also try avocado oil, flax oil or hemp oil.
An acid provides flavor and brings out the flavors in other foods. It has some nourishing qualities and is good for digestion. Try using apple cider vinegar, fresh lemon juice, fresh lime juice, balsamic vinegar, coconut vinegar, brown rice vinegar, or red wine vinegar.
Thickeners are helpful with emulsifying all your ingredients together. Try using Dijon, tahini, avocado, chia seeds, ground flaxseeds, honey, or maple syrup.
A ratio of 1 part acid to 3 parts oil (or a 1 to 2 ratio) is typical however experiment with the ratios to come up with what taste good for you. Try adding herbs and spices and a pinch of salt.
Here is a favorite salad dressing of mine: A Vinaigrette Dressing
| Ingredients: 1/2 cup good quality extra virgin olive oil, cold pressed 1/4 cup apple cider vinegar 1 large clove garlic, minced (1 teaspoon) 1 teaspoon dried oregano 1 teaspoon Dijon mustard 1 teaspoon fresh squeezed lemon juice 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper |
Directions: In a small mixing bowl add garlic, oregano, apple cider vinegar, salt, pepper, and lemon juice. While using a whisk, mix vigorously for 2 to 3 minutes. Set aside for another 5 minutes so the acid from the vinegar and lemon juice can release the flavors from the oregano and garlic. Add Dijon and mix another minute or so. Next slowly pour in the olive oil while continuing to mix all the ingredients. This will allow the ingredients to combine and emulsify. Place into a jar or salad dressing shaker for storage. Shake vigorously before every use so the ingredients will combine. |
By Vincent Alvarez, RDN, NSCA-CPT