As Baby Boomers or Americans in general, we’re always looking for ways to slim down and stay healthy. The problem is, there are hidden ingredients in our foods that add weight no matter how hard we try to eat right.
One of the biggest culprits is salad dressing.
Most bottled dressings contain hidden, unhealthy sugars and artificial ingredients that add to our dilemma.
In Mediterranean countries, salads are dressed with a small amount of olive oil. Olive oil not only adds flavor but has a multitude of health benefits.
Clinical studies that focus on olive oil show that it may reduce cardiovascular risk factors by decreasing plasma triglycerides, total and low-density lipoprotein (LDL) cholesterol, platelet activation, inflammation and oxidative damage, and increase high-density lipoprotein (HDL) cholesterol and antioxidant status.
That’s a mouthful but it’s all good.
Olive oil consumption also protects against breast, colon, lung, ovarian and skin cancer development. Compounds specific to olive oil, known as phenolics, possess free radical scavenging properties and so may be able to reduce oxidative damage to DNA. It helps control blood pressure, obesity, eases the pain rheumatoid arthritis and boosts immune function.
Even though olive oil is healthy, all you need is a little. Sprinkle it lightly on your salad instead of pouring it. If you desire a little sweetness, use healthful alternatives to regular sugar like a few drops of native honey (great for preventing allergies) or real maple syrup.
Here are 4 delicious homemade and healthy salad dressings I know you’ll love!
- 3 parts extra virgin cold pressed olive oil
- 1 part wine vinegar or lemon juice
- crushed garlic
- salt and pepper to taste
- Whisk together all ingredients.
- 2 Handfuls of chopped fresh basil
- 2 garlic cloves crushed
- 3 Tbsp lemon juice
- ⅓ cup extra virgin cold pressed olive oil
- Whisk together all ingredients
- ¼ cup whole grain mustard
- ¼ cup of honey
- ¼ cup water
- ¼ cup balsamic vinegar
- ⅛ tsp cinnamon
- 1 cup extra virgin cold pressed olive oil
- baby spinach
- Gorgonzola cheese crumbled
- red onion thinly sliced
- walnuts or pecans toasted
- dried cherries or cranberries
- Mix the first 5 ingredients well.
- Add oil a little at a time, whisking or shaking to emulsify.
- Serve over baby spinach.
- Add crumbled Gorgonzola cheese, thinly sliced red onion, toasted pecans or walnuts, dried cherries or cranberries
- 4-6 cloves of garlic
- Thumb size of fresh minced ginger
- 1-2 Thai chili peppers or red jalapeno if desired
- 1 and ½ cups of extra virgin cold pressed olive oil
- ¾ cup of sesame oil
- Juice of 2-3 limes, lemons, oranges, grapefruit or any combination
- ¼ cup of real maple syrup to taste (or forego the sweetener)
- Sea salt or Sweet Miso to taste
- In a blender, combine garlic, ginger, chili peppers, oils, citrus juice, maple syrup, sea salt, and blend.
Add 2 bunches of fresh dill or add 1 bunch of fresh cilantro, or add 3-4 sundried tomatoes or add different combinations of oils (grapeseed, flax or infused olive oils)