Fresh salads and
healthy lifestyles go hand in hand. After all, what could be better for you
than a big plate full of leafy greens, fresh vegetables, fiber-rich legumes and
lean proteins? Unfortunately, you could end up negating these delicious and
healthy choices if you aren’t careful about the type of salad dressing you use.
Taking a quick
look at the list of ingredients on your favorite bottle of store-bought
dressing can be a real eye opener. In fact, you may be surprised to see a host
of ingredients you weren’t expecting, including high-fructose corn syrup and
other sweeteners, trans fats, MSG, and an assortment of artificial colors and
preservatives to make it all seem more fresh and natural.
Fortunately,
making your own homemade salad dressing is faster and easier than you might
think. Plus, you get to control how much you make at one time, so you don’t
have to worry about throwing out your hard-earned money if you don’t use it all
in time.
When it comes
to homemade salad dressings, vinaigrettes are fast, easy and delicious choices.
One general rule of thumb to keep in mind when creating your own vinaigrettes
is to use 1 part vinegar (or other acidic ingredient) to 3 parts oil. In other
words, if you use ¼ cup vinegar, you’ll want to use ¾ cups of oil. If you like
a little more kick to your dressing, try a 2:1 ratio instead.
When choosing
these key ingredients, don’t be afraid to get creative. Think beyond plain
white, red or cider vinegar and give rice vinegars, aged or white balsamic, or
fruit-infused varieties a try, as well. Citrus juices, such as lemon, lime,
oranges and grapefruit, also work particularly well.
When it comes
to choosing your oil, it’s hard to beat a high-quality extra virgin olive oil. However,
you may want to consider other healthy alternatives, such as a more delicate grape
seed oil, as well. Olive oils infused with garlic, rosemary or other herbs are
also great choices.
A third
ingredient you may want to add to your vinaigrette is Dijon mustard. Dijon is a
popular choice because it tastes great and helps bind all the other ingredients
together.
Beyond these
three ingredients, there are countless ways you can customize your vinaigrette
recipes to complement your salad ingredients. For example, you can add minced
garlic, onion, shallots, fresh or dried herbs, honey, or a variety of fruit
juices or zests.
Here is a
basic recipe to get you started:
3/4 cup olive
oil
1/4 cup
balsamic vinegar
2 tablespoons
Dijon mustard
2 teaspoons
honey
1-2 cloves finely
minced garlic
salt and
pepper, to taste
Combine all
ingredients in a glass bowl or container with tight-fitting lid. Mix or shake
vigorously to combine thoroughly.
Starting with
this basic recipe, I bet you can come up with dozens of yummy options to suit
whatever salads are on your menu. Enjoy!
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