Recipe: Home Made Salad Dressings

Hi everyone, I have been on a hiatus for the past 6 weeks, moving from Ottawa to Montreal.  I am set up now in a new awesome apartment in a great neighbourhood.  It’s back to blogging again!

Below are some easy and interesting recipes for home made salad dressings.  Try one out on the next salad you make and let me know how it works.  I found these recipes at Women’s Health Magazine’s website.  Click here to see the site directly.

#1) Herb-Lime

1/3 cup fresh lime juice
2 Tbsp white balsamic vinegar
1/3 cup olive oil
2 tsp sugar
Dash each salt and pepper
1 Tbsp chopped fresh mint
1 Tbsp chopped fresh chives

Per serving (2 Tbsp): 120 cal, 12 g fat (1.5 g sat), 3 g carbs, 30 mg sodium, 0 g fiber, 0 g protein
Nutritional Bonus: Vinegar can curb blood-sugar spikes and cravings.
Drizzle It On: Fruit-topped, grain, and lentil salads
Leftovers? Marinate chicken in it.

#2) Sweet and Sour

1/4 tsp orange zest
2/3 cup fresh OJ
1 tsp soy sauce
1 Tbsp rice vinegar
1 tsp honey
2 Tbsp sesame oil
1 Tbsp fresh grated ginger
1 Tbsp sesame seeds

Per serving (2 Tbsp): 70 cal, 6 g fat (1 g sat), 4 g carbs, 60 mg sodium, 0 g fiber, 1 g protein
Nutritional Bonus: In addition to taming upset tummies, ginger is linked to lower cholesterol.
Drizzle It On: Asian chicken salad
Leftovers? Use as a dipping sauce for spring rolls.

#3) Maple Mustard

2 Tbsp grainy mustard
2 Tbsp real maple syrup
1/3 cup fig-infused balsamic vinegar
1/4 cup grapeseed oil
Dash each salt and pepper

Per serving (2 Tbsp): 110 cal, 9 g fat (1 g sat), 7 g carbs, 30 mg sodium, 0 g fiber, 0 g protein
Nutritional Bonus: Maple syrup has some sweet benefits, from immune-enhancing zinc to anti-aging antioxidants.
Drizzle It On: Meat-and nut-topped salads
Leftovers? Try it as a sauce for chicken or pork.

#4) Basil Vinaigrette

1/3 cup pesto
1 Tbsp white balsamic vinegar
1 tsp lemon zest
2 Tbsp fresh lemon juice
1/4 tsp pepper
2 Tbsp olive oil
1 Tbsp water

Per serving (2 Tbsp): 110 cal, 11 g fat (2.5 g sat), 2 g carbs, 105 mg sodium, 1 g fiber, 3 g protein
Nutritional Bonus: Basil is a proven anti-inflammatory that can help ward off disease.
Drizzle It On: Potato salad, pasta salad, or raw zucchini ribbons
Leftovers? Try it as pasta sauce or toss with grilled veggies.

#5) Creamy Dill

2/3 cup reduced-fat buttermilk
2 Tbsp mayonnaise
1 tsp Worcestershire sauce
1/2 tsp onion powder
1/2 tsp garlic powder
2 Tbsp chopped fresh dill
2 Tbsp chopped fresh parsley
Dash each salt and pepper

Per serving (2 Tbsp): 30 cal, 1.5 g fat (0.5 g sat), 3 g carbs, 85 mg sodium, 0 g fiber, 1 g protein
Nutritional Bonus: Buttermilk may improve digestion and boost immunity.
Drizzle It On: Cobb salad, coleslaw, or potato salad
Leftovers? Try it as crudites dip, a burger topper, or with salmon.

DIY tips from in-the-know pros
Erik Oberholtzer, chef and co-owner of Tender Greens in California, and Jennifer Houston, co-owner of Fresh in Toronto, spill the secrets of divine dressing.

Splurge on quality oil and vinegar. And as a general rule, aim for a 2:1 ratio of oil to acid (citrus or vinegar).
Add fresh herbs at the last minute. Otherwise, the acidity will brown them.
Whip it! Use a battery-powered milk frother to make dressings velvety smooth.
Know when to toss ’em. Vinegar-based dressings last one week in the fridge; citrus, up to four days.


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