Sunday, May 19, 2013

The salad dressing you use really does matter.

 

Are you a product of the Fat Free ERA?
 I still have to throw away fat free dressings at my mother's house !!


Remember the fat-free diet craze of the 80′s and 90′s?
 Back then, I wouldn’t dream of dressing my salad with oil or fat because I was always “dieting.” I thought eating fat meant gaining weight. It was strictly fat-free Italian dressing or honey mustard for me. Little did I know that dietary fat is necessary for the absorption of nutrients from fruits and vegetables.
 In a study, published in the American Journal of Clinical Nutrition in 2004, people who consumed salads with fat-free salad dressing absorbed far less of the helpful phytonutrients and vitamins from spinach, lettuce, tomatoes and carrots than those who consumed their salads with a salad dressing containing fat.
We need all the phytonutrients we can get. Many nutrients in the food we eat are fat-soluble. Beta carotene, Vitamin D, and Vitamin E are three such nutrients that require fat in order to be absorbed and used by our bodies, but there are many others. So it is time to toss out the fat-free dressings and embrace healthy fats which include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, avocados, and coconuts.
 It doesn’t take much fat, by the way, to aid the absorption of these important vitamins and nutrients. Eating just 5 or 10 nuts, or one-fourth of an avocado, provides plenty of dietary fat for transporting these nutrients and aiding their absorption.
Unfortunately most salad dressings that you find in the store are not made from healthy fats. The majority are made with oils like soybean oil, which is high in Omega 6 fatty acids. Most of us consume far too many Omega 6 fats.
  Salad dressings you find at national restaurant chains or fast food restaurants are also made with the cheapest oils possible which would include soybean oil and partially hydrogenated oils, which of course, should be avoided at all costs.


Dressings I love to make homemade and super easy !!

Creamy Garlic Dressing
(Makes 10 servings, about 2 Tbsp. each)
 
Creamy Garlic Dressing
Ingredients
  • ½ cup extra-virgin olive oil
  • ¼ cup apple cider vinegar
  • 3 cloves garlic, crushed
  • 3 Tbsp. fresh lemon juice
  • 2 Tbsp. chopped fresh parsley
  • 1 tsp. Himalayan salt
  • ½ tsp. Dijon mustard
  • 1 Tbsp. raw honey (or pure maple syrup)

Directions
  1. Place oil, vinegar, garlic, lemon juice, parsley, salt, mustard, and honey in a blender or food processor; cover with lid. Blend until smooth.
  2. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

Nutrition
  • Calories: 119
  • Total Fat: 11 g
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 235 mg
  • Carbohydrate: 6 g
  • Fiber: 0 g
  • Sugar: 5 g
  • Protein: 0 g

Vinaigrette
(Makes 8 servings, about 2 Tbsp. each)
 
Vinaigrette
Ingredients
  • ½ cup extra-virgin olive oil
  • ¼ cup red wine vinegar
  • 1 tsp. Himalayan salt
  • 1 tsp. raw honey (or pure maple syrup)
  • 2 Tbsp. fresh lemon juice
  • 2 tsp. chopped fresh herbs (like basil, oregano, parsley, or dill) (to taste; optional)

Directions
  1. Place oil, vinegar, salt, honey, and lemon juice, plus herbs (if desired), in small bowl; mix well.

Nutrition
  • Calories: 130
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 286 mg
  • Carbohydrate: 2 g
  • Fiber: 0 g
  • Sugar: 2 g
  • Protein: 0 g

Greek Dressing
(Makes 8 servings, about 2 Tbsp. each)
 
Greek Dressing
Ingredients
  • ½ cup extra-virgin olive oil
  • ¼ cup red wine vinegar
  • 1 Tbsp. balsamic vinegar
  • ¼ cup fresh lemon juice
  • 2 tsp. dried oregano
  • 1 clove garlic, crushed
  • 1 tsp. Dijon mustard
  • ½ tsp. Himalayan salt
  • 1 tsp. herbal seasoning blend
  • 2 Tbsp. chopped fresh parsley

Directions
  1. Place oil, red wine and balsamic vinegars, lemon juice, oregano, garlic, mustard, salt, seasoning blend, and parsley in a blender or food processor, in 2 or more batches, if necessary; cover with lid. Blend until smooth.
  2. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

Nutrition
  • Calories: 127
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 150 mg
  • Carbohydrate: 1 g
  • Fiber: 0 g
  • Sugar: 0 g
  • Protein: 0 g

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