Rae Udy

RECIPES: Salad Dressing Mix, French Dressing, Olive Oil and Vinegar Dressing

By Rae Udy

Containing fiber, beta carotene, and an array of vitamins and minerals, fresh salads are an easy and tasty way to add more vegetables to your diet.
According to government dietary guidelines two-and-a-half cups of vegetables per day is optimum for health benefits.
Most salad vegetables are very low in calories and fat, with the exception of avocados. The fat in a salad is usually in what you top it with. Try these salad dressing to cut fat and calories.
Keep Salad Dressing Mix on hand to add to nonfat yogurt or low-fat sour cream for a Ranch-style salad topping. Chill for several hours before serving as a thick, creamy salad dressing or as a dip for chips.
French Dressing is a snap to make in the blender. This salad dressing is very low in calories and has very little fat. It also makes a good marinade or barbecue sauce for steamed vegetables or veggie burgers.
A little goes a long way for Olive Oil and Vinegar Dressing. You only need a touch for nutritious Spinach Salad.
Homemade salad dressings cost pennies to make and are easy to prepare and help keep nutritious salads healthful.

Source: www.health.gov/dietaryguidelines/dga2005/recommendations.htm
(under Food Groups to Encourage)

SALAD DRESSING MIX
½ (one-half) cup dried parsley flakes
¼ (one-quarter) cup freeze-dried chopped chives
1 Tablespoon dried basil
1 teaspoon dill weed
¼ (one-quarter) teaspoon salt
1/8 teaspoon black pepper
Place all spices in blender container and process on low speed until almost powdery. Store in a covered glass jar in a cool, dry place. Add one tablespoon mix to one cup nonfat yogurt or low-fat sour cream and stir well. Cover and chill four hours or overnight to blend flavors. Serve as a thick salad dressing or as a dip for vegetables, crackers or chips. Yields eight one cup dressing recipes.

FRENCH DRESSING
1 cup unsalted tomato juice
¼ (one-quarter) cup cider vinegar
2 Tablespoons olive oil
½ (one-half) teaspoon each: prepared mustard and soy sauce
Place all ingredients in blender container. Process on low speed until smooth. Serve over salad or use as marinade. Yields one cup.

OLIVE OIL AND VINEGAR DRESSING
1/3 cup olive oil
1/3 cup cider vinegar
1/3 cup cold water
½ (one-half) teaspoon prepared mustard
1 clove garlic, peeled
¼ (one-quarter) teaspoon salt
Mix all ingredients in a bottle with a tight fitting lid. Chill for several hours or overnight to blend flavors. Discard garlic before serving. Shake well before pouring over salad or greens. Start with a tablespoon or two per salad because this is a strong tasting but delicious dressing. Yields one cup.

SPINACH SALAD
3 cups fresh spinach, washed well and dried
1 small red onion, peeled and cut into thin rings
2 plum tomatoes, washed and sliced
Place prepared spinach in a large shallow bowl. Arrange onion and tomatoes on the spinach. Drizzle with a small amount of Olive Oil and Vinegar Dressing. Serve immediately with dark rye bread. Serves four.