In the time of New Year’s resolutions, many resolve to eat a healthier diet—but even those with the best intentions may be thwarted by the vast amount of advice and information available. Where do we start?
I get this query all the time—and my advice for the first step on the journey to healthier eating is this: Make your own salad dressing. It’s easy, inexpensive, and will improve your family’s diet. Plus, for those with little experience in preparing their own food, salad dressing is an excellent first step to becoming an accomplished cook.
“Water, soybean oil, distilled vinegar, high fructose corn syrup, salt, egg, Romano cheese (milk, salt, cultures, enzymes), dehydrated garlic, sugar, spices, xanthan gum, dextrose, calcium disodium EDTA added to protect flavor, annatto color, natural flavors.”
The cost of this commercial dressing is 24 cents per fluid ounce. Notice that the first ingredient is water—you are paying for that water!
As an alternative to this processed brew, you can make a delicious, natural salad dressing with just three ingredients.
Basic Salad Dressing
Serves 4
1 teaspoon good quality Dijon mustard
1 tablespoon red wine vinegar
4 tablespoons extra virgin olive oil
Place mustard and vinegar in a bowl and blend with a fork. Slowly add the olive oil while stirring with a fork. The dressing will thicken as you stir—no need for added emulsifiers.
This basic dressing takes about one minute to make. Feel free to spice it up with some herbs, garlic, honey, or a little tomato paste—but it is delicious as is. Another option is to toss your “basic salad dressing” in a blender with blue cheese and cream, and voila! You’ve made blue cheese dressing. Blend the basic dressing with egg yolk, garlic, parmesan cheese, and one anchovy and you’ve mastered a divine Caesar salad dressing.
More good news—homemade, nutritional salad dressing packed with goodness is not expensive. With a moderately priced extra virgin olive oil, such as the Whole Foods 365 brand, the basic dressing will cost about the same as the toxin-laden commercial oil—24 cents per fluid ounce.
Here’s a simple salad dressing based on lemon juice.
Basic Lemon Dressing
Makes 1 cup
3/8 cup fresh lemon juice
2 tablespoons honey, or to taste
½ cup extra virgin olive oil
¼ teaspoon sea salt
Dash cayenne pepper
Freshly ground black pepper
Place all ingredients in a pint-sized jar, cover tightly with a lid, and shake vigorously.
Now you can step into your new year’s resolution with ease: Make your own salad dressing and be healthier as a result. With your newly acquired skills, you’ll soon want to try other simple recipes for your good health. Stay tuned for future columns.
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