by Melody Hearndon

Created on: February 10, 2011   Last Updated: July 04, 2011

When you think of salad and the many options there are for dressings, the only limitation you’re faced with is your imagination. Dressings are manageable in that they can be made to be delicious and healthy. Healthy no longer means tasteless. It’s a matter of combining ingredients and spices that burst with flavors you would never have imagined possible that creates a sensational dressing.

Substitutes

The food industry has come a long way with their “low-fat” options for consumers who are modifying their diets. Taking it a step further is the “no- fat” option. No fat doesn’t mean tasteless. Our taste buds are second to our imaginations when it comes to combining flavors and ingredients.

Perhaps you’re someone who prefers a creamy dressing on your salad? The basics of dressing are consistency and texture. Instead of mayonnaise or creams, substitute with plain yogurt. It’s low in calories, and can be an alternative to standard ingredients.

Spices

Spices are a wonderful addition to dressings when made from scratch. Perhaps you can experiment with spices as you go about creating your dressing? There’s a balance necessary in that spices are pleasant in flavor, but not overwhelming and “too” spicy. Always be willing to at least try something new. You may very well be pleasantly surprised.

Fresh Ingredients

Perhaps you’ve always wanted to grow your own garden? Does your dressing call for parsley, mint, chives, dill, or other ingredients? Make a small kitchen garden, and if you have children, let them participate in the responsibilities they are able to handle. Not only will they feel they are helping, but they will come to appreciate the importance of eating healthier.

Variety

The adage that variety is the spice of life has stood the test of time. Dressings don’t have to be boring and mundane. There are several types of salad greens available, just as there are dressings and alternative creations. Salads are the “cake” of the meal whereas the dressing is the “icing.”

Ingredients

A well stocked pantry is priority in the kitchen. Staples exist for a reason. Never let your cabinet be bored. Sea Salt, Coarse Pepper, Pepper Mill Grinder, Extra Virgin Olive Oil, Red Wine Vinegar, Dijon Mustard, Old Bay Seasoning, are but a few “must haves” in the pantry. Each trip to the supermarket, pick up a new spice. Over time, you will discover flavors that will become staples and then you’ll have your own repertoire of items in which to choose.

In conclusion

Combining all the above is but one way in which to make healthy salad dressings. We need only our imaginations, and time to be creative in order to bring our own mixture to the table (no pun intended). Below is a recipe we use over and over in our kitchen.

Ranch Alternative Dressing

2 cups plain yogurt

¼ cup low fat buttermilk

1 -2 Tablespoons Red Wine Vinegar

1/3 cup Extra Virgin Olive Oil

2 Tablespoons non fat mayonnaise

2 diced fresh garlic cloves

Chopped fresh chives (to taste)

Chopped fresh dill (to taste)

1/3 cup fresh grated Parmesan cheese

Sea Salt (to taste)

Black Pepper (to taste)

Old Bay (to taste) Optional

In a medium bowl, whisk liquid ingredients. Add dry ingredients to liquid mixture, mixing well. Cover bowl and place in refrigerator approximately an hour. Serve over chilled salad or use as a dip for fresh vegetables. Hint: instead of butter on a baked potato, drizzle with dressing. Enjoy! 

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