Fran Sussman – How to Make Your Own Healthy Salad DressingJul 18th, 2013 | By Fran Sussman | Category: Lifestyle
Making healthy, delicious, sugar-free salad dressing is easy and fun. There are endless variations and it is practically foolproof. The traditional proportions call for 3 parts oil to one part vinegar, but I prefer closer to 2 to 1. It will vary with the acidity of the vinegar you choose, as well as the other ingredients you add for flavor.
The most basic way to dress a salad is simply to pour a little good quality oil and vinegar on top of the salad, sprinkle a little salt, and toss thoroughly. This can be surprisingly satisfactory. Especially if your veggies are fresh and local, and your oil is good quality, they don’t need much enhancement.
My favorite oils for making dressing are walnut oil, grapeseed oil and olive oil. This is the best use of high quality olive oil. There’s not much point in buying an expensive extra virgin cold pressed olive oil and then cooking with it. It’s not even healthy, as olive oil has a low smoke point, and causes oxidation when cooked. You will really appreciate its flavor in dressing. As for vinegar, my current favorite is an organic Italian golden balsamic, but you can use apple cider vinegar, wine vinegar, rice vinegar, or even fresh squeezed lemon juice. (I prefer to keep white vinegar for cleaning, and detox baths.) My favorite salts are natural and mineral rich, like Himalyan Pink, or Celtic grey. You might be surprised at how varied in flavor salts can be, and natural salts like these give you a healthy balance of minerals.
I make my dressing in a wide mouthed jar, so I can get my stick blender right in there, and not have to transfer the dressing after it is finished. You will definitely want to use some form of blender, not just a whisk, to completely emulsify the ingredients.
Basic Salad Dressing Recipe:
2/3 cup oil
1/3 cup vinegar
pinch of salt
Here’s where you get to be creative. I like to add a heaping teaspoon of Dijon mustard, and a handful of fresh herbs from my garden. In fact, it’s the main reason I grow herbs: tarragon, oregano, rosemary, basil, parsley, cilantro may find their way into my dressing singly or in combination. Remove any stems. You can also add garlic, shallots, or chives. Blend thoroughly, taste test and adjust, if necessary. Don’t be afraid to experiment. You may never buy packaged dressing again!
Fran Sussman has been in holistic care since 1988 and in private practice since 1993. She has trained with many of the foremost thinkers in holistic medicine today. Apart from one-on-one consulting, Fran is sought after as a speaker, workshop leader, writer and meditation teacher. She offers an e-newsletter, is an active blogger and can be found on Facebook and Twitter.
“Our natural state is health, happiness, creativity, and well-being. My work is to provide the knowledge and the ongoing support for anyone who wants to achieve that.”
Visit www.fransussman.com or call 845-496-0385.