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Healthy Salad Dressings

Low Fat Recipes - Fight the Fat!

Many ways to make up healthy Healthy Salad Dressings or mayonnaise dressing. For variation, add paprika, dry mustard or a healthful clove of garlic. You'll see olive oil used - it's considered a "healthier" fat!

Healthy Salad Dressings ingredients

French Dressing

1 cup olive oil
1 teaspoon sugar
1/4 cup cider vinegar
1 teaspoon salt

For variation, add any or all of the following: 1/2-teaspoon paprika, 1/2 teaspoon of dry mustard, 1 clove garlic

Measure all ingredients into a bottle or jar. Cover tightly and shake well. Chill several hours. Shake thoroughly before serving. Use the following variations with your favorite herbs and experiment with others. Some suggested herbs are chervil, chives, dill, sweet basil and oregano.

Use French dressing for: Raw salad greens, cooked string beans, asparagus, broccoli, marinating and basting meat and fish

Variations of French Dressing

Herb Dressing: To 1-cup French dressing, add 1-teaspoon dried herb or 1-tablespoon fresh herb. Use herb dressing on sliced tomatoes and raw salad greens.

Red Oil Dressing: To 1-cup of French dressing, add 2/3-cup catsup and one clove of garlic. Use red dressing for tossed salad greens or on avocado with grapefruit sections.

Note: You may substitute lemon juice for the vinegar if you desire.

Guilt-Free Ranch Dressing

1 cup buttermilk
1/3 cup light mayonnaise
One minced garlic clove
1/2 teaspoon sugar
1/2 teaspoon dillweed
1/2 teaspoon dry mustard

Put all ingredients into your blender; blend and put in a jar. Chill before serving.

Tip: Make a dressing that suits your taste. If you like blue cheese, add 2-tablespoons crumbled blue cheese. Or try adding one or more of the following: 2-tablespoons tomato paste -or- 1-teaspoon lemon pepper -or- 1-tablespoon chopped fresh basil.

Recipe makes 1-1/3-cup ranch style dressing. Calories per tablespoon: About 17

Healthy Tomato Dressing

1 small can tomato sauce
2 tablespoons grated onion
4 tablespoons dill pickle vinegar
1 teaspoon prepared horseradish
1/4 teaspoon garlic powder
1/2 teaspoon dillweed
1/2 teaspoon sugar or 1 package Sweet-n-Low
1/2 teaspoon worcestershire sauce
1/8 teaspoon black pepper

In a jar with a tight fitting lid, combine all the ingredients for the dressing. Cover and shake well. Refrigerate (will keep for one week). Recipe makes about 3/4-cup dressing


Jar of mayonnaise 1 egg yolk
1/2 teaspoon sugar
1 teaspoon of prepared mustard
Pinch of cayenne pepper
1/2 teaspoon salt
1 cup olive oil (8 ounces)
Pinch of pepper
Juice of one lemon

For greater ease and speed in making mayonnaise, have egg yolk, bowl and wire whisk well chilled. Use a bowl with a small bottom. To prevent the bowl from spinning, place it on a wet paper towel. Combine the first six ingredients and mix well with a wire whisk. Add oil, drop by drop at first, to mixture while beating continuously. As mixture thickens, you can add the oil in a slow, steady stream. Mix in the juice of one-half lemon. Store in a covered jar in refrigerator.

Suggested uses: Potato or macaroni salads, cooked vegetables such as broccoli, asparagus and/or cauliflower, poached fresh salmon, halibut, scallops and other seafood (hot or cold), salad of cooked chicken, veal or shrimp, canned tuna or salmon

Variations of mayonnaise:
Tarter Sauce:
To one cup of mayonnaise add 1-tablespoon finely chopped onion, 2-tablespoons chopped dill pickles, 2-tablespoons chopped parsley, 1-tablespoon stuffed olives. Serve tartar sauce with broiled seafood or fish.

Russian Dressing: Add 1/4-cup chili sauce and 1/2-teaspoon Worcestershire sauce to 1-cup mayonnaise. Blend thoroughly. Serve Russian dressing with salad greens and/or seafood salads.

Flavored Mayonnaise Recipes

Pesto Mayonnaise

1/4 cup reduced fat mayonnaise
2 teaspoons pesto

Pour mayonnaise into small bowl. Stir in pesto. Serve at once or refrigerate, covered until ready to serve. Recipe makes about 1/4-cup.

Garlic Mayonnaise

1/4 cup reduced-fat mayonnaise
2 cloves of garlic

Pour mayonnaise into small bowl. Peel the garlic and squeeze it through garlic press directly into bowl. Stir well to blend. Serve at once or refrigerate, covered, until ready to serve. Recipe makes about 1/4-cup.

Per teaspoon: Calories, 16, no , 1g fat, no cholesterol, no protein, no fiber, 25mg sodium.
Calories from fat: 56-percent.

Curry Mayonnaise

1/4 cup reduced fat mayonnaise
1 teaspoon curry powder

Pour mayonnaise into small bowl. Stir in curry powder. Serve at once or refrigerate, covered, until ready to serve. Recipe makes about 1/4-cup.

Per teaspoon: Calories, 16, no , 1g fat, no cholesterol, no protein, no fiber, 25mg sodium.
Calories from fat: 56-percent.

Nutrition Note

Fat free salad dressing: Drizzling bottled fat free dressing on your salads could be making them less healthy. According to recent research from Purdue University, a little fat (about a teaspoon) helps our bodies absorb more caratonoids, which are orange, yellow and red plant pigments that help promote health in different ways.

Healthify These Even More!

Egg Free Mayonnaise: In a blender, combine 1 block of silken tofu (rinsed and drained), 2 tablespoons olive oil, 1 tablespoon mustard, 2 cloves garlic, 2 teaspoons vinegar, 2-1/2 teaspoons sugar and 1/4 teaspoon salt. Blend until smooth. Makes 1-1/2 cup.

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