Good fats are things like olive oils, avocados and nuts. All of these foods have HEALTHY fats, which are good in moderation. Some salad dressings have a bad reputation for being loaded with unhealthy fats and can change a healthy plate of veggies into a high fat meal. The good news is that there are many types of salad dressings that, when used in moderation, can be good for us! Using olive oil-based salad dressings over cream-based gets some of those good fats (which are a February Foods of the Month) into your meal. Even better, homemade salad dressings only require a few ingredients! Read on for some homemade salad dressing tips, all made with good fats.
Oil and Vinegar – As a rule of thumb, keep the olive to vinegar ratio at about 3:1. Mix extra virgin olive oil with white wine vinegar, balsamic vinegar, or red wine vinegar – whatever you have in your kitchen!
Experiment with Mustard – Mustard is a common ingredient in homemade salad dressings. Adding in a little of this condiment gives the dressing added flavor. Be sure to mix it thoroughly with the oil and vinegar.
Herbs – Experiment with lots of different herbs in your dressings. Things like chives, cilantro, tarragon, dill and rosemary enhance the flavor of your dressing while also complimenting your salad greens.
Salt, Pepper and Lemon – Salt and pepper add more flavors, but use them sparingly and don’t overdo it. A squeeze of fresh lemon also enhances the flavor of your dressing.
We used all the tips above to create a tasty cilantro dressing. Check out the final product, as well as a sneak peak of our shrimp salad, which we will feature next month!
