How do you like to have your salad without relying on bottled dressing that is loaded with fats and chemical additives? And fat-free salad dressings don’t get you anywhere either since they contain refined sugars and chemical thickeners.

Making your own dressing is the only way to go. Create healthier, tastier dressings with fruit ingredients for less cost. Make dressings that are so versatile, you can use them for main dishes.

 

Creamy dressing can top baked potatoes. An herb mix can be a sauce for your fried tempuras or fried tofu or gluten. Vinaigrette can perk your grains. And you can’t go wrong with spicy sauces on noodles and steamed vegetables. Since you’re making you sauces from scratch, you have better control on the amount of fat you can put in.

For homemade dressings, the ratio of oil and vinegar can at be at least three to one. This means you get just about 11 grams of fat for one tablespoon of dressing. Who should think that salads would leas to some disease? Well, it may likely be so, if you don’t go easy on fat. Reduce fat on salad dressing will decrease your risk of obesity, cancer, and heart disease. Also, dress y salad lightly.

 

When choosing oil, always prefer pure vegetable, nuts, and seed oils. They contain antioxidants like Vitamin E, as well as lecithin, oil soluble vitamins, essential fatty acids, and some minerals that enhance cells, tissues, and organ nutrition. Try to avoid refined, hydrogenated, heated, and chemically processed oils. They are the lesser quality and flavor and devoid of aroma and color.

 

Here are some tips in preparing your own dressing:

·                     Substitute juicy ingredients like tomatoes, citrus fruits, and vegetable and fruit juices for some of the oil.

·                     Add water instead of oil to increase volume.

·                     Add herbs and spices. They intensify flavor and make dressing lively.

·                     Blend tofu for a creamy mixture, increasing your protein and calcium. This is a great substitute for high-fat mayonnaise or sour cream. Tofu is also high in phyto-estrogens, which help stabilize hormone fluctuations and an reduce PMS symptoms. Using tofu reduces maximum amounts of fats and calories.

·                     Instead of oil, use mustard to add texture.

·                     Pureed vegetables like belle peppers, cucumbers or baby carrots will thicken dressings.

·                     Using a tablespoon or aromatic, tasty oils, like extra virgin olive oil, toasted sesame oil or walnut oil adds better flavor than a large amount of bland, highly processed canola oil.

·                     Aside from using an international variety of vinegars like apple cider, rice, sugar cane, herbal sherry, and balsamic, you can try combining two different kinds of vinegar or a vinegar and citrus fruit to create a sweet and deep-flavored dressing.

Ranch Dressing

 

¼ kilo                    smooth tofu

2 tbsp.                   Cider vinegar

2 tbsp.                   Honey

1 medium              garlic clove, peeled

4 tbsp.                   Chopped red onion

¼ cup                    parsley leaves

1 tbsp                   canola oil

Place all ingredients in food processor or blender. Process, scraping sides of bowl as needed , until smooth and creamy. Add seasonings. Refrigerate in air tight container. This will last up to two weeks. It is delicious as deep or dressing for pasta, crisp raw  vegetables or oven-baked potatoes.

 

Basil and Garlic Dressing

 

3 tbsp.                   extra virgin olive oil

3 tbsp.                  lemon juice

1 cup                     tightly packed fresh basil leaves

8 medium              garlic cloves, peeled

3/8 cup                 water

Place ingredients in blender or food processor. Process until smooth and adjust seasoning. Put salt to taste, refrigerate. This will last two weeks. This is perfect for pasta, green salad, or humus.

Thousand Island Dressing

 

½ kilo                   tofu

1/8 kilo                  tomato, cored and chopped

2 tbsp.                   apple cider vinegar

2 tbsp.                  chopped red onion

2 tbsp.                   chopped red pepper

1 medium              garlic clove, slice

¾ tsp                     sea salt to taste

Process all ingredients to a food processor or blender. Add seasoning and refrigerate. This is perfect for salads, beans, pasta, and a sandwich spread.

Honey Mustard Dressing

 

 

1 tbsp.                   wet mustard

2 tbsp.                   honey

3 tbsp.                  apple cider vinegar

1 tbsp.                   dill seeds or any favorite herb

½ cup                    water

Process all ingredients in blender or food processor. Add seasoning and refrigerate. In addition to being great salads, this dressing also makes a tangy marinade for tofu. 

Enjoy!