How to Make Your Own Healthy Salad Dressing

Article posted in: Lifestyle HealthyHowTo

Just as important as what goes in your salad is what goes on it. Supermarket shelves are packed with dressing options—some healthier, others not so much. Even fat-free varieties aren’t always the best choice, since your body actually needs fat to absorb certain nutrients in vegetables. So instead, whip up your own salad topper now and then, using healthy oils and other natural ingredients. A good rule of thumb for healthy, delicious dressings? A little bit of oil, a dose of flavor from vinegar, mustard or honey, and a whole lot of seasonings!

Here are some simple, tasty recipes—just whisk together the ingredients until well-blended and enjoy! Just remember to keep your drizzle to a proper portion:

Balsamic Vinaigrette
2/3 cup extra-virgin olive oil
1/3 cup balsamic vinegar
1 clove garlic, minced
1 Tbsp. dark brown sugar
½ tsp. salt
½ tsp. fresh thyme (optional)

Servings: Makes about 1 cup
Counts as: 1 Tbsp. counts as 2 Extras

Source: Center for Science in the Public Interest

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Honey Dijon Vinaigrette
2 Tbsp. Dijon mustard
1 Tbsp. honey
1 Tbsp. olive oil
1 Tbsp. lemon juice

Servings: Makes about ¼ cup
Counts as: 1 Tbsp. counts as 2 Extras

Source: American Academy of Nutrition and Dietetics

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Cilantro Lime Dressing
2 Tbsp. cider vinegar
2 Tbsp. fresh lime juice
2 Tbsp. chopped cilantro
2 tsp. honey
½ tsp. sea salt
¼ tsp. black pepper
¼ cup olive oil

Servings: Makes about 1/2 cup
Counts as: 1 Tbsp. counts as 2 Extras

Source: American Diabetes Association

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Sweet and Savory Dressing
1 cup olive oil
1 ½ cups balsamic vinegar
1 Tbsp. sugar
2 Tbsp. pressed garlic
1 Tbsp. dried basil
2 tsp. dried oregano
2 Tbsp. dried parsley flakes

Makes about 2 1/2 cups
Counts as: 1 Tbsp. counts as 2 Extras

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Pasta or Potato Salad Dressing
1/4 cup plain fat-free Greek yogurt
3 Tbsp. mayonnaise
2 Tbsp. whole-grain mustard
Juice of 1/2 small lemon
1/2 tsp sea salt
1/2 tsp freshly ground black pepper

Servings: Makes about 1/2 cup
Counts as: 1 Tbsp. counts as 2 Extras

Source: American Diabetes Association