Menu Monday: Homemade Salad Dressings

Get off the Ranch with Homemade Salad Dressings

As the weather becomes warmer, eating some sort of salad becomes almost a daily ritual for me. Whether it is for breakfast, lunch or dinner, salads satisfy my craving for something light and refreshing.

The other reason I love salads is because of the enormous variety of toppings that can be thrown in a bowl. This isn’t your plain-Jane, boring salad. I am talking about a hearty, well-rounded meal with veggies, protein, grains and even fruit. Delish!

Not only do I enjoy a mix of toppings, I use an assortment of dressings and vinaigrettes. Below is a list of four different homemade salad dressings, all with six ingredients or less. This is a great opportunity to 1) be adventurous in your kitchen by trying out a very simple recipe, 2) impress family and friends and 3) enjoy a new salad dressing. Plus, most of the ingredients you probably already have in your pantry or refrigerator.  Another benefit is these salad dressings definitely have less fats, sugar and sodium than most store bought dressings.

 

Let’s spice things up in our salads!

 

Homemade Salad Dressings/Vinaigrettes

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Basil Vinaigrette

  • 2 cups basil leaves
  • 1 glove garlic
  • 2 tablespoons red wine vinegar
  • ¼ cup grated parmesan
  • ½ teaspoon kosher salt
  • ¼ cup extra-virgin olive oil
  • Combine all ingredients in a blender. Yields around 10 tbs. (almost 2/3 cup).
    * (adapted from Nutrition Action Healthletter)

     

Mustard Vinaigrette

  • 2 tablespoons whole-grain mustard
  • 2 tablespoons mayonnaise
  • 2 tablespoons white vinegar
  • ½ teaspoon honey
  • ½ teaspoon kosher salt
  • ¼ cup extra virgin olive oil
  • Combine all ingredients in a bowl and whisk together. Yields around 10 tbs. (almost 2/3 cup).

    * (adapted from Nutrition Action Healthletter)

 

Sesame Dressing

  • 2 tablespoons rice vinegar
  • ¼ cup unsweetened applesauce
  • 2 tablespoons reduced-sodium soy sauce (or Bragg Liquid Aminos)
  • 3 tablespoons sesame oil
  • ½ teaspoon of sesame seeds
  • Combine all ingredients in a bowl and whisk together. Yields around 12 tbs. (almost 3/4 cup).
    * (adapted from Nutrition Action Healthletter)

 

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Strawberry Poppy Seed Dressing

  • 1 cup plain yogurt, Greek or regular
  • 1 cup strawberries (fresh or frozen)
  • 2 teaspoons champagne vinegar 
  • ½ teaspoon ground mustard powder 
  • ½ teaspoon sugar
  • ½ teaspoon poppy seeds 
  • Kosher salt, to taste
  • Milk (lowfat), to thin as necessary
  • Blend the yogurt, strawberries, champagne vinegar, mustard powder, sugar, and poppy seeds. Season with kosher salt to taste. Refrigerate for at least an hour. Stir in milk to thin to desired consistency if need be. Yields about 20 tbs. (amounts to 1¼ cups dressing).
        * (adapted from thekitchn.com)

 

Ideas For A Tasty Salad

  • Chicken Salad: (sautéed or roasted chicken, quinoa, roasted broccoli, cherry tomatoes, arugula, basil vinaigrette)
  • Seafood Salad: (salmon, tuna, or shrimp, pearl barley, white beans, roasted peppers, steamed green beans, mixed salad greens, mustard vinaigrette)
  • Tofu Salad: (tofu, brown rice, edamame, scallions, shredded carrots, kale and cabbage, sesame dressing)
  • Breakfast Salad: (slivered almonds, poppy seeds, blueberries, strawberries, bibb lettuce, strawberry poppy seed dressing)

 

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We are also here to help! If you’re ready for support or want more information on healthy eating, drop us an or give us a call at 877-293-9355 ext. 0!

 

 

Kari Martinez MS, RD, LDN  |  Registered Dietitian