Naturally an array of fresh salads accompanied our main meal each day & it reminded me of all the infinite salad dressings just waiting to be created it our kitchens, & how easy it can be once you have a template. This can change the flavors of salads & live foods every day of the week so it is well worth experimenting & bringing out your creative side.
These Pictures are from the Internet...I keep promising myself I will photograph my own next time!
It only takes a matter of minutes to make your own dressing & this way it is easy to keep an eye on your ingredients. Just run your eye down the list of chemical lab produced products in a bottle of Supermarket Dressing & I guarantee many of the 15-20 ingredients will even be evasive on an Internet search...Whow!
I encourage you to step out of your comfort zone and try making a few dressings of your own.You just might surprise yourself! Trust me, you are listening to someone who grew up on boiled homemade mayonaise, & that was the only choice but at least it was a reasonably healthy concoction & Mum didn't head to the Dressing Isle with its sugar laden options ....
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Groups A, B, & C are the main ingredients. D & E are items added depending on mood or salad.
(A) Oils/Fats – Olive oil, Hemp & Flax oil, Coconut oil, Nut butters, Tahini, Sesame seeds, Sunflower seeds, Pumpkins seeds, Pinenuts, Almonds, Cashews, Macadamia nuts, Avocado(B) Salts – Celtic Sea salt, Crystal salts, Nama Shoyu, Miso, Sea vegetables
(C) Acids – Lemon, Lime, Orange, Grapefruit, Tomato, Sauerkraut, Apple Cider Vinegar
(D) Sweets – Dates, Figs, Dried Fruit, Honey, Orange, Berries, Papaya, Mangos
(E) Aromatics – Herbs & Spices – Garlic, Ginger, Onion, Chili, Peppers, Cayenne, Basil, Oregano, Thyme, Dill, Mint, Curry, Sun Dried tomatoes
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Extra ingredients but not limited to:- chopped shallots, scallions, or sweet onion
- minced garlic
- grated ginger (nice in lime-based dressing on simple green salad with nectarines)
- chopped fresh herbs like chives, chervil, mint, and/or parsley (mint is especially nice with citrus)
- a tablespoon of whole grain mustard
- a tablespoon of flaked nutritional yeast (adds a cheesy flavor)
- Add water when possible to most dressings to allow for the use of less oil. Personally, I love using avocados in place of an oil. The calories and fat grams will lower if you are looking for a lower calorie alternative. If you use avocados, make sure to add them as the last ingredient. If you over blend them it can affect the flavor and texture.
- Always add the acids (C) last because that will make the dressings thicker and creamier.
- Using a blender will help you achieve a creamier dressing but if you don’t have access to one a mason jar will work. Just add your ingredients, put the lid on and shake away.
- Creamy dressings will stick to the greens in your salad better and prevent a puddle in the bottom of your dish.
- Soaking nuts that you may use in your dressings is beneficial for a couple of reasons. One being that soaking most nuts releases the enzyme inhibitors making them easier to digest and also soaking the nuts will help to soften them a bit for blending purposes. This will help to avoid a gritty dressing.
- The addition of a little mustard helps bind oil and vinegar together, making for a more stable emulsion.
- The ratio for a vinaigrette is typically 3 parts oil to 1 part vinegar or lemon juice, etc..
- Make a quick avocado dressing by combining half an avocado with a cup of vinaigrette in a blender or food processor. Process until smooth.
- Leafy salads should always be dressed at the last possible minute.
- I can’t emphasize enough the importance of thoroughly drying all salad ingredients before dressing them. The best dressing in the world can’t save a salad if the greens haven’t been thoroughly dried. Invest in a salad spinner, it is essential kitchen equipment.
- Bold greens such as peppery arugula or bitter chicory with an equally assertive dressing; e.g. balsamic vinaigrette.
- Tender, mild lettuces — butter or Bibb lettuces or baby greens, for instance — are best treated with more delicacy. Lemon juice or a mild vinegar such as white wine, champagne or rice wine are most appropriate.
- Romaine and other crisp, mildly flavored lettuces have an affinity for creamy dressings. Similarly, stronger flavored, fleshier greens beg for a more generous hand with the dressing; greens more delicate in flavor and substance are better when lightly dressed.
- When purchasing your greens a heavier head indicates freshness, also look for crisp leaves. There shouldn’t be any bruising or browning on the leaves. Look at the base of the greens, there shouldn’t be much browning, if there is, it means that it has been sitting around longer after harvesting.
- Olive oil is a classic, but it might not be the flavor you’re looking for. Avocado oil is another smooth, richly flavored option, but I think my favorite is possibly Macadamia oil although there are numerous others you may prefer. Changing them regularly rather than always using the same one is a good idea.
- Walnut oil (or another nut oil) is a nicely flavored option.
- Seed oils like hemp, flaxseed, or grapeseed oil are delicious choices.
- When reducing oils in your dressing to cut calories adding chutney or mustard, which will add flavor and help to emulsify the other ingredients. Choose strong flavored oils such as toasted sesame, walnut or peppery extra virgin olive oil that, even when used sparingly, contribute a lot of flavor to dressings. Treat yourself to premium vinegars such as aged balsamic vinegar, which is concentrated and low acid. You’ll be able to get by with less (or even no) oil if the vinegar you use isn’t too puckering. Find your light dressing too tart? Add a pinch of sweetener to offset the acidity of the vinegar.
- Carotenoids, found in salad leaves, are best absorbed when eaten with a little oil. Try adding delicious oil-based dressings, or even an avocado with its healthy monounsaturated fats, to maximize their availability
Here are some examples of combinations that can be made but don’t limit yourself to just these. Dressings are best made in a blender, but can be whisked if you do not have one.
- Basic Tahini – Water, Tahini, Nama Shoyu, Lemon juice, Garlic (this goes well when served on baby spinach and an onion salad)
- Spicy Thai – Olive oil, Almond butter, Nama shoyu, lime juice, honey, ginger, garlic and thai pepper (this is yum served on cabbage, bok choy, raisins, coconut and scallions)
- Date dressing – Water, olive oil, miso, lemon juice, dates and garlic (lovely on a mixture of baby greens)
- Creamy Italian – Water, macadamia nuts, celtic salt, apple cider vinegar, garlic, basil and oregano
- Tropical Vinagrette – Flax oil, celtic salt, apple cider vinegar, mangos, papaya, mint and garlic
- Sun Dried Dream – Cashews, celtic salt, grapefruit juice, apple cider vinegar and sun-dried tomatoes
- Ageless – Water, sesame seeds, miso, sauerkraut, garlic
- Avo Dressing Avocado, celtic salt and lemon juice
- Curry Cream – Tahini, celtic salt, orange juice, ginger and curry
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