Salad dressing used to be a simple combination of ingredients put together before a meal to enhance the flavor of a salad. Now it is a multi-million dollar industry that has us pouring additives and sometimes other chemicals on our salads if we’re not careful.
Take a look at this ingredient label from a popular brand of salad dressing:
Or, how about the ingredients in this salad dressing?
Is that what you want?
Yes, there are a lot of ingredients and additives in these two salad dressings. As a registered dietitian nutritionist, I encourage you to read the ingredient label on your dressing. Especially if you have food intolerances, food sensitivities, or IBS or want to manage your blood sugars, weight, or eat healthier.
Now, not all bottled salad dressings have an extensive list like the ones above, but for your grocery bill and your health, consider skipping the bottled salad dressings and making your own.
Making your own salad dressing is incredibly easy!
¼cupvinegar or lemon juice(see vinegar options below)
¼cupoil(see oil options below)
1tablespoondried seasoning mix(see options below)
Instructions
Place vinegar or lemon juice in a bowl or a glass measuring cup.
Using a whisk or fork, stir the liquid vigorously. Slowly drizzle the oil in while keeping the mixture moving.
When all the oil has been added, stir in the seasoning mix.
Let sit at least 15 minutes before using to allow flavors to meld. If needed, stir the dressing before using.
Store leftovers in the refrigerator for up to several days. Before using allow to come to nearly room temperature and stir.
Nutrition
Serving: 2Tablespoons | Calories: 130kcal
Try using these vinegar or acid options
Try using any of the following for the acid in your salad dressing: Balsamic vinegar, white balsamic vinegar, rice wine vinegar, white wine vinegar, or red wine vinegar. Apple cider vinegar can be used, but you will most likely want to add a bit of sugar, honey, or another sweetener to the mix. Lemon juice, lime juice, or any citrus juice can also work.
If you have IBS or food sensitivities, be sure to check your vinegar or juice before using it! Some of the vinegars recommended above are not low FODMAP. (Wondering what this means? Read “What is the low FODMAP diet?” by clicking here.)
Recommended oil options
Almost any oil will work. Popular choices include extra virgin olive oil, virgin olive oil, canola oil, peanut oil, walnut oil, safflower oil, or flavor infused oils.
Recommended herb and spice options
If you are comfortable making your own mix from herbs and spices you have on hand, go for it! If you are not sure about what herbs and spices to blend together or need to do it quickly and consistently, use a trusted brand of seasoning mix that you like. Just be sure to read the ingredient label so you know what’s in it. If you are following in the elimination phase of the FODMAP diet, be careful with mixes as they often include onion or garlic.
So, now go enjoy that salad and know what you’re putting on it!
Looking for other ways to eat healthier, lose weight or have a healthier gut?
If you want some personalized help related to your eating habits or health, start by booking a free discovery call. We can talk about what you want to accomplish and see if working with me would be helpful to you.
Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age. It doesn’t have to be that way!
I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.
