Healthy Salad Dressings - Delicious Homemade Salad Dressings

Choose light, healthy salad dressings to enhance your summer salads. Try these healthier homemade alternatives to the traditional vinaigrette dressing.

A salad simply isn't a salad without some dressing - but how can you avoid dousing the whole lot in high-fat dressing, thus ruining any attempt at healthy eating?

Home-made dressings are always a better bet than mass-produced, because you can control exactly what's in them. Many bottled dressings are very highly sweetened, and contain a hefty portion of additives. Keep your dressings pure and simple by making them yourself - they'll taste better, too.

• Use low fat ingredients. If you want a creamy dressing for your salad, use low fat mayonnaise, or low fat or fat free yogurt or fromage frais as a base. Try blending 3/4 cup mayonnaise with 1/4 cup fromage frais for a lighter flavor. Whisk in 2 tbsp vinegar, and flavour with a dash of Dijon mustard, some Worcestershire sauce or fresh chopped herbs.

• Try different oils... Olive oil is a good, healthy choice, but the flavor can be very dominant. Consider lighter oils, such as sunflower and groundnut, or sample a oil extracted from nuts. Walnut and hazelnut oil each have a distinct but subtle flavor which marries well with many different ingredients. To reduce the amount of oil you use, try substituting one-third of the oil with vegetable juice.

• ...and different vinegars. Fruit flavored vinegars, like raspberry, make excellent dressings. Herbal vinegars are also good, or try a variety that contains chilli or garlic. You don't need to use vinegar at all, because citrus juice emulsifies just as well with oil. Try lemon, lime, orange or grapefruit juice. Each one has its own special qualities that add zing to your dressings.

• Measure the quantity. It's all very well making your own delicious, additive-free dressing, but that's not an excuse for sloshing it on with an over-liberal hand. One tbsp of oil-based dressing could add up to 80 calories to your salad, so aim for a light drizzle, rather than pouring it on with abandon.

Next time you make a salad, make the dressing part of the whole dish, not an afterthought. The beauty of home made dressings is that they're very quick to put together. Make healthy salad dressings a regular part of your salad repertoire.

Elizabeth Martyn is author of a great little ebook: 50 Healthy Salad Recipes. On her site Healthy Eating Made Easy, she strives to answer the perennial question "What shall we eat tonight?" with information, tips and recipes. This article may be published electronically or in print in its entirety as long as the author by-lines in the resource box are included and urls kept live.

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