January 7, 2009, 2:22 pm
updated Mar 18, 2009, 10:22 pm

Homemade is better than store bought

Salads are usually the first things “dieters” begin with when starting any weight loss program. Salads are great; they can be an addition to a meal or the main course. The challenge however to keeping calories, sugar and sodium in check is in the salad dressing choice. This can be problematic when you limit yourself to packaged/bottled salad dressings as they are generally full of fat and salt. And even when you select Low-Fat or Low in Sodium, there are additives in the dressings that really shouldn’t be in the foods you consume.

Look at the ingredient list on bottled salad dressing. You’ll probably find one or more of the following: high fructose corn syrup, sugar, calcium disodium, modified-food starch, yellow #5, yellow #6, and xanthan gum. What the heck is xanthan gum and why is it in my dressing? According to wisegeek.com, xanthan gum is similar to corn starch or in the words of the writer, “a colorless slime”. Great. Apparently, it’s put in salad dressing so the ingredients will stay mixed together longer and therefore look picture perfect on the market shelf and your refrigerator door.

A good salad dressing should compliment the greens and taste fresh. Your salad should not swim in dressing, but have a light coating of dressing. Believe it or not, you actually want to taste the greens! Personally, it’s been years since we’ve purchased bottled salad dressing. Here are a few reasons why we make our own: 1. It’s easy, only a few minutes. 2. We control the ingredients. 3. Homemade means fresh.

Basic vinaigrette has only 2 ingredients (plus salt and pepper to taste). The ratio is 3 to 1, olive oil to acid (vinegar, lemon juice, etc.). Extra virgin olive oil is best and good vinegars are just as important.

Vinegars come in a variety of flavors; white wine, red wine, balsamic and raspberry, to name a few. Experiment, and find your favorites. You will learn that certain vinegars complement particular foods well. For example, white wine vinaigrette works well with crumbled blue cheese.

Here is the simplest vinaigrette to make of all, Balsamic.

Ingredients

• 3 TB extra virgin olive oil (34 grams)
• 1 TB balsamic vinegar (18 grams)
• 1/2 tsp salt (2.5mL)
• 1/4 tsp freshly ground pepper (1.25mL)

Preparation

Combine the olive oil with vinegar. Add a pinch of salt and a few twists of freshly ground pepper. Whisk together, taste and finesse…does it need more of something?

Once the greens are ready (rinsed and dried), and the dressing is made, start with 1 TB of dressing (yes, I’m serious) for 3-4 cups of greens for two people. Toss, toss, toss and taste. You’ll be surprised at how well your greens are coated with this amount of dressing. However, if more is needed, continue adding 1 TB at a time.

Set the table, turn off the tube and enjoy your freshly made salad with homemade salad dressing.

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