Salad Dressing Undressed

Summer's fresh flavors and colors offer endless crunchy possibilities when it comes to vibrant, flavorful salads.

So why do you cover your greens with high fructose corn syrup, soybean oil, sodium benzoate, calcium disodium EDTA, and propylene glycol? Yum!  It sounds disgusting really. But many of us eat preservative filled, sodium rich, calorie-laden,  bottled dressing everyday and never think twice about it.

That's exactly what was in the bottle of lite poppy seed salad dressing I pulled off the grocery store shelf recently.

 Balsamic vinaigrette is light and flavorful.

So let's go ahead and "undress" salad dressing. It sounds sexy, doesn't it?

You want dressing to complement your veggies, not overpower them or coat them in a bath of goop.

Think oil and vinegar.Together it's called vinaigrette.

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 Now if that age old combo of red wine vinegar and oil doesn't strike you as delicious, think outside the box. There are dozens of types of vinegar on the store shelf, or you can easily create your own flavored vinegar.

 Salad dressing should really be just two main ingredients. An acid and an oil, plus seasonings and herbs. The "acid" is a vinegar or citrus juice. The base is oil, preferably olive oil which is a healthy fat--excellent for your heart. Extra virgin olive oil is the purest form. It's the first press of the olive and has the richest content of healthy fats.


Recipes To Make your Own Flavored Vinegar

Experiment with rice wine vinegar. It's very mild and pairs nicely with soy sauce, a touch of sesame oil, olive oil, fresh grated ginger, a squirt of lime juice and spices for a salad with an Asian flair.

Red wine vinegar is a little more harsh on the tongue, but can be tamed with water, and fresh herbs like oregano and basil.

My favorite dressing is a Caesar style with fresh squeezed lemon juice, lots of minced garlic and olive oil, plus salt and pepper. Top it with freshly grated Romano cheese.  Or use orange juice, skip the garlic and cheese and top it with dried cranberries for a sweeter version.

Balsamic vinegar whisked with olive oil makes an earthy, bold dressing for summer greens.

To make any dressing, simply blend ingredients with a whisk or toss them in the blender. You can even pour all the ingredients in a small glass jar and give it a good shake. Then store in the fridge and bring to room temperature before serving. The general ratio of oil to vinegar is 3:1. Three parts oil, to one part vinegar. Depending on the flavors and balance you're looking for, adjust. I tend to go a little easier on the oil.

If you're making a large salad for your family, drizzle the dressing around the edges of the bowl using as little as possible, then use tongs to toss and distribute the dressing evenly. You don't need to use much to bring out the true natural flavor of your veggies.

For creamy dressings, experiment by mashing an avocado to form the base of the dressing, then mixing in water, lemon juice and herbs. Plain yogurt also makes an excellent creamy base when you add chives, onions, fresh herbs and spices from your pantry.

Naked salad with just a hint of dressing. Now THAT is sexy.

Minty Watermelon Cucumber Salad

4 cups cubed seedless watermelon
1 medium English cucumber, halved and sliced
3 green onions, chopped
handful fresh mint, chopped
4 tbs balsamic vinegar
4 tbs olive oil
1/4 tsp salt
1/4 tsp pepper

In a large bowl, combine watermelon, cucumber, onions and mint. Whisk vinegar, oil, salt and pepper. Pour over salad and toss to coat. Serve immediately or refrigerate up to 2 hours.
6o cal, 3/4 cup serving, 9 gr. carbs.