Salad Dressings

If you eat salads, there is nothing like a homemade dressing to toss it with. While there are countless dressings on the market to choose from, if you care about your health and are into quality ingredients like I am, you will avoid the vast majority of them.

What’s wrong with them? So many things! Most importantly, the oils they contain. They also usually have preservatives, thickeners that might not be ideal for people with digestive issues, high fructose corn syrup, artificial colors, soy lecithin, and far too much sodium.

Let’s start with the most important. Industrial vegetable oils, despite what you hear about canola and sunflower, are NOT good for you. These oils are mostly genetically-modified, over abundant in Omega-6 fatty acids, and chemically processed during the manufacturing process, and you should never consume them. Unfortunately, they creep up in so many processed foods on the market, like crackers and baked goods as well...another reason to be vigilant about reading food labels. One of my favorite health blogs, Wellness Mama, has perhaps one of the best articles I’ve read on why these oils should be avoided. Another good one comparing most of the common oils on the market today is this one from Mark Sisson. And Dr. Catherine Shanahan, nutrition consultant to the LA Lakers, has a handy chart to help identify which are good and which are to be avoided.

So what can we use and feel good about? Most of the ancestral health nutritionists agree on the following oils you can use without worry:

Coconut oil
Avocado oil
Extra virgin olive oil
Macadamia nut oil

Coconut oil, while great for high heat cooking, doesn’t work well in dressings because it needs to stay over 76 degrees to remain fluid. Coconut oil gets hard below that temperature, so unless you are leaving your dressing out at room temperature and your room is warm, it’s going to be a solid mass if you store it in the fridge. Not ideal for pouring over a salad!

Homemade Ranch Dressing

Macadamia nut oil is also super good for you, but can be a little pricey. It is a delicious oil and one that would work really well on salads. Let your pocketbook decide.

So price-wise, avocado oil and olive oil are your best choices. If you can find a dressing, like from Primal Kitchen, that uses one of these 2, then fine. But they are pricey at $6 a bottle and honestly you can make these yourself for much, much less because you probably have most of these ingredients in your pantry already anyway.

Now, if you think you’re better off avoiding oils to begin with, you’re not. Studies have shown that fats - the healthy ones - are actually necessary on salads in order to fully absorb the nutrients in the vegetables. Plus, who wants to eat salad without oil? The mouthfeel of the oil really helps give the salad some “oomph”. It’s like the Emperor with no clothes. It’s naked without it!

While I’m not going to give you an actual recipe here, I am going to give you the basic formula for a well-constructed dressing so that you can make your own creation. The French, with their vinaigrettes, have the balance right:

Acid - 1 part (I usually start with 1/2-3/4 cup)
Oil - 2-3 parts
Good quality sea salt (I like pink Himalayan) and freshly ground black pepper, to taste

Additional ingredients I nearly always add:
Herbs - 1/2 to 1 tsp of this or that, like dried oregano, basil, or thyme
Herbs - fresh, like parsley, chives or dill (just a little)
1 tsp. minced fresh garlic (or dried garlic powder if I’m in a rush)
1 tsp. Dijon mustard
1 tsp. Honey or a few drops of Stevia Glycerite

Lemon Garlic Salad Dressing

So I’ve talked about the oil. What do we mean by acid? It’s what helps round out the fat, giving the dressing a little edge. It could be lemon juice (a personal favorite), apple cider vinegar, red wine vinegar, balsamic vinegar, white wine vinegar or any other flavored vinegar. You pick. In the spring and summer, I like lemon. In the fall, I usually reach for apple cider or red wine vinegar. Or you could mix them.

Either way, here’s how to make one:
Grab a glass or stainless steel bowl and a whisk. Start with the acid and add that to the bowl. Now the  salt and pepper and herbs, the garlic, Dijon and honey and whisk that together. Lastly, the oil: add it in a slow, steady stream, while whisking the whole time. Maybe get someone else in the house to slowly pour it in while you hold the bowl with 1 hand and the whisk in the other! The Dijon will help emulsify the dressing, perfectly incorporating all the ingredients. The honey/stevia will take a little of the acidic edge off, smoothing out the flavors. The herbs add a fresh component (speaking of which, fresh dill is really lovely in dressings) which the garlic gives it a little punch. All around, a perfect combination for your lovely greens.

Another quick option is to use a glass jar with a lid, something you’ve recycled, like a jam jar or small Mason jar or something. Put everything in and shake it! That’s handy to take to work.

Alternative additions:
Instead of oil, you could use an avocado.
Instead of oil, you could use organic, full-fat yogurt, or buttermilk with a little sour cream.
Instead of the acids listed above, you could use a roasted tomato (with a little balsamic for a little extra boost).
In addition to the items above, you could add a Tbsp of grated Parmesan.

The sky’s the limit. Experiment and see what you like best. The important thing is that you use whole, unprocessed, real ingredients! No need to ever buy bottled dressings again.