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Thanksgiving
is this Thursday, as well as my birthday (hint* hint*) and it’s easy to
throw your healthy eating plan out of the window. Believe me, I’m going to pray
before each house that I walk into that I don’t eat so much food that I have a
hangover afterwards. Fresh salads and healthy lifestyles can go hand in hand,
even when you’re surrounded by pies and buttery casseroles.
On the other hand,
having a salad can be just as calorie dense as that dessert you pass up. 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.
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 and a little less calories and carbs, 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 grape seed oil. 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
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!
