Whole Foods Lifestyle - Salad dressing!

I posted the below in the 100 lb support group, but just in case there are some here that do not go to that group, I wanted to post it here too. Thanks in advance!!
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Okay...I love salad and I am very aware of the danger of HFCS and that it is basically in every salad dressing on the market shelf. I do not like the taste of vinegar or oil on my salad (maybe this is mostly phsychological, I don't know). I also cannot tolerate a "dry" salad. So....in light of the above, just what CAN I put on my salad? I do use low-fat/fat-free dressings when eating out and I always dip my fork in the dressing instead of putting it all on my salad. I have found this reduces my intake a LOT!

I'm trying to follow a wholefoods plan of eating, by the way.

Anyone have suggestions to remedy the above? Thanks again! You people are fabulous supporters, and I really appreciate it!!

I often take homemade dressings to restaurants, in the teeniest plastic container I can find, so I'm not pulling out a big bottle out of my purse.

I "googled" salad dressing recipes and just printed out the ones that sounded good. buttermilk and low fat mayo make great salad dressings, with just about any seasoning mixed in you like. My favorite dressing is just light mayo, minced dry garlic, and paprika. I also buy ranch dressing powder in bulk from a spice and baking goods store (there are also recipes on the web).

I rarely make the dressings in the quantities or exact proportions as described, but just cut the recipe way down, and make just enough for a salad or two (usually portions aren't that vital anyway, as there's one or two base ingredients and then season to taste so you don't have to be a math whiz to cut the recipe, just guestimate).

For adding a little zip to a cream or french dressing, or vinaigrettes (which I do like), rice wine vinegar is my favorite vinegar (champagne vinegar is also great if I can find it) because it is very mild and doesn't require much oil, or sweetener to balance it out.

Check out www.galeoscafe.com their dressings are miso based and I can pronounce all the ingredients in them! (no HFCS!!) I cannot say enough about these dressings, I stumbled upon them while reading an interview with Suzie from biggest loser. Very low in sodium, very low in fat (1 or 2 grams I think), very low in calories and very high in flavor. Check it out, I don't think you will regret it, they are awesome (no, I don't work for and am not affiliated with this company in any way).

Hope it helps you out!;)

Depending on what you put in your salad (what sort of flavor you are going for), salsa can work very well. I have tried it before with the regular jars of salsa, but I find the fresh salsas (in the refrigerated shelves near the rpoduce, typically) are much better--not as runny or mushy.

I just season my salad with whatever I fancy (sea salt, black pepper, garlic, maybe some fresh basil) and mix up olive oil and balsamic vinegar. Because the salad dressings here in Holland are absolutely disgusting, I don't know any other way to deal with my salad dressing except to make my own!

I love balsalmic vinegar on my salad...I just put it into one of those empty spray cans you can buy, which helps disperse it much better. I also really like the Annie's Natural salad dressings. With those, I do measure a tablespoon out and either dip my fork tines in it or mix it up in the salad. Basically, if I use salad dressing, I consider it my "fat" for that given meal, which helps, too. Hope you find something that works for you!

These are great tips!! Thanks so much! I will definitely be making some big changes. I cannot wait to try all these.

From a nutrition perspective, there are an awful lot of fat-soluble vitamins in most vegetables. If you are having a salad on its own, try to get some healthy fats in it, olive oil based dressings, avocado, nuts, maybe a little bit of cheese, so you can take full advantage of those nutrients. If you are having it as a side to a regular meal, probably not as big an issue.

Anne

Oh, yeah, my favorite homemade--equal parts mustard (I like spicy/brown), honey, and olive oil, blended well.

From a nutrition perspective, there are an awful lot of fat-soluble vitamins in most vegetables. If you are having a salad on its own, try to get some healthy fats in it, olive oil based dressings, avocado, nuts, maybe a little bit of cheese, so you can take full advantage of those nutrients. If you are having it as a side to a regular meal, probably not as big an issue.

Anne

Hmmm, never knew that! Thanks for the tidbit! I love having sunflower seeds on my salad. I feel better about that now! LOL!

Oh, yeah, my favorite homemade--equal parts mustard (I like spicy/brown), honey, and olive oil, blended well.

Now that sounds good. I will have to try this. Maybe that will help me be able to tolerate the olive oil on my salad a little better. As I said before, I think me not liking oils or vinegar on my salad may be part psychological. I am getting so excited to know that I don't have to de-nutritionalize (is there such a word? :lol: ) my salads anymore!! Thanks a million!

I like basalmic or rice vinegar on my salads. I also like to use a combo of salsa and lf or ff sour cream, thinned down with a little skim milk. Sometimes I use this when I put warmed up black beans on my salad, add some avocado and you get a pseudo taco salad (no chips, of course :) ). I usually make my own salad dressings so I know what's in them. Most commercial ones are now too salty for me. One exception is a ff sesame ginger dressing I like (and it probably has HFCS but I don't eat it often) made by Lighthouse. It's in the refrigerated produce section in my grocery (Marie's is there too).

I like basalmic or rice vinegar on my salads. I also like to use a combo of salsa and lf or ff sour cream, thinned down with a little skim milk. Sometimes I use this when I put warmed up black beans on my salad, add some avocado and you get a pseudo taco salad (no chips, of course :) ). I usually make my own salad dressings so I know what's in them. Most commercial ones are now too salty for me. One exception is a ff sesame ginger dressing I like (and it probably has HFCS but I don't eat it often) made by Lighthouse. It's in the refrigerated produce section in my grocery (Marie's is there too).

This sounds good too! I'm wishing they would make "rice milk" sour cream! :lol: I have given up drinking cows milk and have hypothyroidism so soy doesn't work either. I think making your own dressings is very smart, because you are right - you are completely in control of what goes in it. Thanks so much for the info!!

Have you looked at the ingredients in the Newman's Own Lighten UP dressings? They do contain sugar, but real sugar not HFCS. I know sugar doesn't contain any nutrients, but I don't use them all the time (I make homemade dressings mostly.) Hey, it's better than the dreaded HFCS right?!?!

Have you looked at the ingredients in the Newman's Own Lighten UP dressings? They do contain sugar, but real sugar not HFCS. I know sugar doesn't contain any nutrients, but I don't use them all the time (I make homemade dressings mostly.) Hey, it's better than the dreaded HFCS right?!?!

I definitely would tolerate a little sugar now and then but not HFCS. Thanks for bringing this up.

I aslo was going to suggest the Newman's Own Lighten Up dressings. I have tried most of them available in my market, and like them all. Especailly the Light Balsamic Vinagairette. They don't taste "light" for "flat" at all...I can't stand fat free dressings, myself....

For a creamy do-it-yourself dressing, mix plain yogurt with Mrs. Dash or a packet of Good Seasons dry mix, or most any herb, spice or seasoning. Stir very well and let it sit in the fridge at least 24 hours for best flavor.

If you strain the yogurt beforehand, it makes a nice veggie dip.

I avoid all the usual supermarket brands and search out natural and organic brands, which I usually buy at the natural food store. There are a LOT of brands out there that don't contain HFCS or have mile long ingredient lists of mysterious ingredients. They cost more than Kraft and Wishbone, but the difference in quality is worth it. Plus you'll find some very unusual flavor combinations that will make salads exciting again :)

I like to blend some feta cheese (or blue) and low fat organic yogurt (which seems to be less tart that regular). You can add salt & pepper, a squeeze of lemon, whatever. I just thin it with a little water if it needs it. I like o&v, but I really like creamy dressings, and a little of this goes quite a long way.
cheers,
Sue

This sounds good too! I'm wishing they would make "rice milk" sour cream! :lol: I have given up drinking cows milk and have hypothyroidism so soy doesn't work either.

I am pretty sure there are many soy and dairy free options made by this company! (They don't taste as good as the soy ones though :( ).

http://www.galaxyfoods.com/findproducts.asp

I second (or 3rd) the Newman's Own Light recommendation -- they are fabulous tasting, low in calorie, and fairly healthy in ingredients. The Basalmic Vinigreitte has the lowest calories (40 for 2 T.). I love them, and if you don't have time to do homemade, and if you're like me and need a little more flavor than just olive oil and vinegar, they are ideal. I drizzle cider vinegar or balsamic vinegar over mine to stretch it.

Thank you, Soulbliss! That is a good web site! Unfortunately, I didn't spot any salad dressings. I'm going to the health food store and see what they may have of these brands.

Claire: I cannot find any low-cal Newman's! :( I wish I could! I have looked several times and usually end up giving up because I get the same thing every time - nothing! I will have to check another store that I usually don't shop and see if they may carry it.

Thanks so much!

Try making a homemade Tzaki sauce, that is a very good sauce and healthy for you too! Usually along the lines of yogurt, garlice, olive oil, grated cucumber.....look up a recipe that sounds good but that greek standby is a favorite of mine, on gyros especially! But since I can't have the wrap its like a salad with meat and cheese!


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I use a little bit of guacamole (even better if I made it myself) or tomatillo salsa. I really hate salad dressing and would prefer it plain most of the time.

Thank you, Soulbliss! That is a good web site! Unfortunately, I didn't spot any salad dressings. I'm going to the health food store and see what they may have of these brands. No, no salad dressings but they do make "cheese" and "cream cheese" that are vegan and soy free too :)

So, you don't like vinegar at all...any kind, or just the average ones? Can you tolerate it in small amounts in things like a "mayonnaise"?

Let me know and I will post a few more recipes for you ;)

Here is a great recipe:

2 cloves crushed then minced garlic
3 T tahini
2 T miso paste
1/2 cup plain almond milk
2 T fresh lemon juice
1 t toasted sesame oil
Salt to taste

Mix well, refrigerate and enjoy!