Salad dressings are so easy to make that I do it all the time and seldom buy them from the store.
Bottled dressings are often rich sources of saturated fat, calories, sodium and added sugar.
Products can be labelled as healthy, all-natural and organic but check their ingredient lists to be sure. Dressings identified as low-sugar or sugar-free typically contain artificial sugar substitutes.
Vinaigrettes stamped as low-fat or fat-free usually have sugars and sodium to fill any flavour voids in the absence of fat. A note worth adding is that healthy fats help your body better absorb the nutrients from fresh salad.
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Basic vinaigrette
A ratio of three parts oil to one part vinegar is the recipe. Then add desired flavourings, such as herbs and spices, and sweeteners such as honey or maple syrup.
If you want the vinaigrette to be creamier add a teaspoon of Dijon mustard. Mustard is an emulsifier and when the mixture is shaken or whisked it will thicken slightly and be creamy. Use any vinegar that you fancy. Rice wine, red wine and apple cider vinegars are popular. Healthy oils are canola, olive and avocado.
Sherry shallot vinaigrette
This is a great all-purpose vinaigrette for salads, sliced tomatoes or other raw vegetables.
- 2 tbsp. sherry vinegar 30 mL
- 1 tbsp. minced shallot 15 mL
- Salt and pepper to taste
- 6 tbsp. extra virginolive oil 90 mL
Combine the vinegar, shallot, salt and pepper. Give it a stir with a whisk or fork to then drizzle the oil in while whisking.
Honey mustard
This honey mustard dressing is sweet and tangy, with a perfect lightly creamy texture.
- 2 tbsp. Dijon mustard 30 mL
- 2 tbsp. extra virgin olive oil 30 mL
- 1 tbsp. honey 15 mL
- 2 tbsp. apple cider vinegar or fresh lemon juice 30 mL
- 1 small garlic clove, grated or minced
- 1/4 tsp. sea salt, more to taste 1 mL
- freshly groundblack pepper
In a small bowl, whisk together the mustard, olive oil, honey, vinegar, garlic, salt and pepper.
Makes about half a cup (125 mL). It contains 49 calories per tablespoon (15 mL).
Creamy tahini dressing
This would be delicious on a salad with almost any fresh vegetable, pulses and nuts and seeds.
- 1/4 c. extra-virginolive oil 60 mL
- 1/4 c. tahini 60 mL
- 2 to 3 tbsp. lemon juice,to taste 30 to 45 mL
- 2 tsp. Dijon mustard 10 mL
- 2 tsp. honey 10 mL
- 1/2 tsp. fine sea salt 2 mL
- Freshly ground black pepper, to taste
- 2 tbsp. ice-cold water, more as needed 30 mL
In a liquid measuring cup or jar, combine the olive oil, tahini, two tablespoons (30 mL) lemon juice, mustard, honey, salt and several twists of freshly ground black pepper. Whisk or shake until thoroughly blended.
Add the cold water and whisk again. The dressing should become creamy. Taste, and add more lemon juice and pepper, if desired. If your dressing is too thick to drizzle, whisk in more cold water, one tablespoon (15 mL) at a time.
This dressing will keep well in the refrigerator, covered, for about one week. It may thicken with time. Thin it with a little more cold water, as needed.
Recipe yields about 3/4 cup (175 mL). It contains 71 calories per tablespoon (15 mL).
Homemade ranch dressing
- 1/2 c. good qualitymayonnaise 125 mL
- 1/2 c. sour cream 125 mL
- 1/2 c. low fatbuttermilk 125 mL
- 3 tbsp. fresh minced parsley,or 1 tbsp. driedparsley 45 mL or 15 mL
- 1 1/2 tsp. fresh minced dill, or 1/2 tsp. drieddill 7 mL or 2 mL
- 1/2 tsp. apple cider vinegar 2 mL
- 1/2 tsp. Worcestershiresauce 2 mL
- 1/2 tsp. garlic powder 2 mL
- 1/4 tsp. onion powder 1 mL
- 1/4 tsp. salt 1 mL
- Freshly ground black pepper, to taste
In a medium bowl, whisk together mayonnaise, sour cream and buttermilk until smooth. Stir in parsley, dill, vinegar, Worcestershire sauce, garlic powder, onion powder, salt and pepper. Blend well and adjust seasonings, to taste.
Cover and refrigerate ideally for eight hours or overnight. If the consistency is too thick after chilling, thin out with a splash of additional buttermilk. Makes about 1 1/2 cups (375 mL) and contains 44 calories per tablespoon (15 mL).
Homemade Caesar salad dressing
This is simple and does not require the long preparation and rigorous whisking to attain a proper emulsion. Boost the protein in your Caesar salad with crisp bacon, sliced grilled chicken or steak.
- 2 small garlic cloves, minced
- 1 tsp. anchovy paste (found in the refrigerator near the fresh fish in the supermarket) 5 mL
- 2 tbsp. freshly squeezedlemon juice,from one lemon 30 mL
- 1 tsp. Dijon mustard 5 mL
- 1 tsp. Worcestershiresauce 5 mL
- 1 c. good quality mayonnaise 250 mL
- 1/2 c. freshly grated parmigiano-reggiano 125 mL
- 1/4 tsp. salt 1 mL
- 1/4 tsp. freshly ground black pepper 1 mL
In a medium bowl, whisk together the garlic, anchovy paste, lemon juice, Dijon mustard and Worcestershire sauce. Add the mayonnaise, parmigiano-reggiano, salt and pepper and whisk until well combined. Taste and adjust seasonings to your liking. The dressing will keep well in the fridge for about a week. Makes 1 1/3 cups. Recipes contains 90 calories per tablespoon (15 mL).
Balsamic vinaigrette
Use this with tomato basil salad or any tossed green salad. Make a reduction by simmering gently to thicken and drizzle on steak.
- 1/2 c. balsamic vinegar 125 mL
- 1/2 c. olive oil 125 mL
- 1 tsp. honey 5 mL
- 1 tsp. Dijon mustard 5 mL
- 1 tsp. minced garlic 5 mL
- 1/2 tsp. fine sea salt 2 mL
- 1 tbsp. fresh or 1/2 tsp. dried basil and/or thyme, optional 15 mL or 2 mL
Add all ingredients into a blender and blend until combined or alternatively you can add all the ingredients into a mason jar and shake or whisk until emulsified.
Store the vinaigrette in an airtight container in the fridge for up to one week. If the olive oil becomes solid, let the dressing sit out on the counter for 10 to 15 minutes and then whisk or shake to combine and serve.
Makes one cup (250 mL) and contains 70 calories per tablespoon (15 mL).
Greek salad dressing
Torn romaine lettuce is also nice in this salad. Make a Greek pasta salad by stirring in al dente small pasta like mini shells or orecchiette.<
- 1/4 c. extra virginolive oil 60 mL
- 3 tbsp. red wine vinegar 45 mL
- 1 garlic clove, minced
- 1/2 tsp. dried oregano, more for sprinkling 2 mL
- 1/4 tsp. Dijon mustard 1 mL
- 1/4 tsp. sea salt 1 mL
- Freshly groundblack pepper
In a small bowl, whisk together the olive oil, vinegar, garlic, oregano, mustard, salt and several grinds of pepper. Makes about 1/2 cup (125 mL) and contains 62 calories per tablespoon (15 mL).
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
