Plain talk about living healthy

How to make a simple salad dressing

June 15, 2018

salad dressing

Salad dressing used to be a simple combination of ingredients put together before a meal to enhance the flavor of a salad. Now it is a multi-million dollar industry that has us pouring chemicals on to our salads if we’re not careful when we grocery shop. Take a look at this ingredient label from a popular brand of salad dressing:

salad dressingOr,  how about the ingredients in this salad dressing?

salad dressing 2

Is that what you want?

Yes, there a lot of ingredients and chemicals in these two salad dressings.  If you have food intolerances, food sensitivities, IBS, or just want to “eat clean”, be sure to read the ingredient label! Not all bottled salad dressings are like this.  Or, consider skipping the bottled salad dressings and make your own.

Yet making your own salad dressing is incredibly easy!

Follow the basic recipe below:

Basic homemade salad dressing
 
Author:
 
Ingredients
  • ¼ cup vinegar or lemon juice (see vinegar options below)
  • ¼ cup oil (see oil options below)
  • 1 tablespoon dried seasoning mix (see options below)
Instructions
  1. Place vinegar or lemon juice in a bowl or a glass measuring cup.
  2. Using a whisk or fork, stir the liquid vigorously. Slowly drizzle the oil in while keeping the mixture moving.
  3. When all the oil has been added, stir in the seasoning mix.
  4. Let sit at least 15 minutes before using to allow flavors to meld. If needed, stir the dressing before using.
  5. Store leftovers in the refrigerator for up to several days. Before using allow to come to nearly room temperature and stir.
Nutrition Information
Serving size: 2 Tablespoons Calories: ~123 to 130 depending on vinegar and oil chosen

 

Recommended vinegar options: balsamic vinegar, white balsamic vinegar, rice wine vinegar, white wine vinegar, or red wine vinegar. Apple cider vinegar can be used, but you will most likely want to add a bit of sugar, honey or another sweetener to the mix.  (If you have IBS or food sensitivities, be sure to read the ingredients in your vinegar!)

Recommended oil options: Almost any oil will work. Popular choices include extra virgin olive oil, virgin olive oil, canola oil, peanut oil, walnut oil, safflower oil, or flavor infused oils.

Recommended seasoning mix: If you are comfortable making your own mix from herbs and spices you have on hand, go for it!

If you are not sure about what herbs and spices to blend together or need to do it quickly and consistently, use a trusted brand of seasoning mix that you like  Just be sure to read the ingredient label so you know what’s in it.    If you are following in the elimination phase of the FODMAP diet, be careful with mixes as they often include onion or garlic.

So, now go enjoy that salad and know what you’re putting on it!

Lisa-Garcia-your-consultant-to-help-you-with-your-health_focused-on-you

Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age.  It doesn’t have to be that way!

I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.

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