by David Paul

Created on: November 21, 2008   Last Updated: December 02, 2008

Leafy green salads are on a pedestal amongst the health foods. Few can contest their potential, but too many bury that potential under products that are terrible for you, or worse yet, counteract any health benefits from the salad's ingredients. The chief culprit is usually the salad dressing, with unhealthy toppings following behind.

The first thought people have of unhealthy salad dressings revolves around "creamy" or "fat". There are two other ingredients that need to be watched. Some "non-fat" dressings compensate by overdosing in sugar or sodium. Store-bought and processed dressings are the worst offenders, carrying fair doses of trans-fats, processed sugars and extra salts. So, when looking at your salad dressing think of the three bad ingredients: fat, sodium and sugar. These should all be below 5 g, 350 mg and 4 g respectively. The worst offenders in the unhealthy salad dressing department are ranch-type dressings, cheese dressings, french dressings and fatty mayonnaise-based dressings. Don't be misled by tempting "low-fat" signs. Double-check the ingredients and calories!

Healthy salad dressings usually are made with any mix of the correct non-processed oils, vinegars, fruit juices and flavorings seasonings. There is a formula out there that suggests mixing these ingredients by the following ratio: 1 part vinegar/juice: 2 parts flavoring : 2 parts oil. Add spices or seasonings and limited doses of salt to taste. Another suggested ratio is 1 part vinegar or juice to 3 parts oil. However, there are many who are proponents of the taste-as-you-mix-it school. Keep blending, changing the ratio, until your dressing tastes right.

Which oils to use? Unprocessed olive or flax seed oils are highly recommended. Both come with Omega-3 and -6 fats. There are also other healthy elements such as anti-oxidants to be found in these oils. Extra-virgin olive oil is recommended for its taste. Yet, there are also many styles of these healthy oils out there. Some come with garlic. Some with other seasonings. Consider what you want your salad dressing to taste like. Your oil will lend its flavor as a foundation.

What should accompany these oils? Most will recommend the flavored vinegars. Rice wine vinegar lends a taste which is more delicate than balsamic vinegar. Balsamic vinegar has a taste that grows milder with age. All vinegars have a strong taste. Gradually add the vinegar of your choice else it may overpower the rest!

If you what to try something a little different and possibly as healthy, real fruit juice or dijon mustard can be used in addition or in conjunction with the vinegar. A little infusion from a concentrated fruit juice can add the right zest. Citrus or tart fruits usually come out on top of the most favored list, such as lemon, orange, tangerine or rasperry. On the other hand, apple and pear-based dressings are also hits if you're looking for something more mild. If you feel the desire to sweeten your dressing, use honey or unprocessed sugars.

By staying away from mayonnaise or heavy cream bases and moving towards healthy oil and vinegar mixes, you can keep that salad healthy or even make it healthier.

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