South Beach Diet - Salad Dressing Help!

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Hello Nurse
06-12-2013, 09:43 AM
I need some new ideas for salad dressings. Usually I just use a light Ranch, and it has not slowed my weight loss (10 days into P1 and down over 10 lbs :carrot:). But I'm finding I need to get off dairy due to my PCOS, so it has to go. I'm not a big fan of vinagrettes or oil/vinegar type dressings. I eat a big salad for lunch most days, so I really need a good dressing. I looked at the recipes in the Supercharged book but none of them appealed to me. I love avocado, so I thought maybe something with that, but most of the recipes I see also call for yogurt. I have almond milk in the house, but I don't know how good it would sub. Any thoughts :?:

06-12-2013, 10:43 AM
Try doing an internet search for vegan dressings. Also, try searching Joel Furhrman recipes for dressings. Then you'll just need to see which seem SBD friendly.

06-12-2013, 10:52 AM
I use spicy salsa.

06-12-2013, 11:02 AM
Have you tried eating your salad without any dressing at all? I've learned to prefer it that way, especially if you add avocado to it. A simple squeeze of fresh lemon is also lovely with a sprinkle of cracked black pepper.

06-12-2013, 01:39 PM
Why do you have to give up dairy because of PCOS? I have PCOS, never heard that before. I eat greek yogurt on a regular basis (just plain though).

06-12-2013, 02:02 PM
I use spicy salsa.

I also use salsa (or taco sauce) as a salad dressing.

06-12-2013, 03:13 PM
OoooooOOOooh, I like Cottage's idea!

06-12-2013, 03:25 PM
As far as vinaigrette, you can also try changing the oil and vinegar that you use. I use Pompeian brand olive oil & red wine vinegar, which is nice. Also, you can add herbs, garlic or other flavor to your dressing.

Hello Nurse
06-12-2013, 03:48 PM
Why do you have to give up dairy because of PCOS? I have PCOS, never heard that before. I eat greek yogurt on a regular basis (just plain though).

There are theories about the hormones present in dairy products compounding the hormonal imbalances with PCOS. I haven't seen much hard science about it, but better safe than sorry. I'm planning on using up the diary in the house (other than what the kids and hubby will eat), and then just not getting more. Things like blue cheese ans Laughing Cow are things no one else eats. Here is a link with some info

I love the salsa idea! So simple ans never occurred to me. I've been itching for some homemade salsa anyway...will be whipping some up tonight. I'll also look at vegan dressings...something else that didn't occur to me. Thank y'all!

06-12-2013, 04:32 PM
I just drizzle a little olive oil and squeeze fresh lemon on my salad. Add some salt and pepper and it's perfect.

06-12-2013, 06:23 PM
So you are saying the WHOLE TIME I'm seeing commercials about how drinking some milk each day helps promote weight loss, yada yada, it's possibly HURTING ME?



Now that just pisses me off...

BUT just FYI I don't really trust .com resources in research. .org/.edu/.gov is more reliable, she lists some resources that I'm going to read into tonight.

ETA: All sources I read talk about milk, what about cheese and yogurt? Do this insulin-like growth factor (IGF-1) exist in cheese and yogurt? Or is it disrupted during processing of milk to cheese and yogurt? Got to dig deeper....

06-12-2013, 06:57 PM

Avocado blended with vegan tofutti sour "cream"

Mango chutney is awesome on salad

Tahini based dressings with citrus/garlic:
1/2 cup tahini (sesame seed paste)
3 gloves garlic, crushed
1/2 teaspoon kosher salt
2 tablespoons olive oil
1/4 cup lemon juice
1 teaspoon parsley, finely chopped (optional)
(blend in food processor)

Have you invested in some high quality oil/vinegar? Can make a big difference. I like freshly ground pepper and garlic in mine too. :)

06-12-2013, 07:28 PM
Check out Walden Farms dressings. They are dairy free.

06-12-2013, 09:53 PM
Okay so I did some more research, and read the link you provided, and then read links the author of the blog pointed out, and noticed they kept talking about milk.

So I read more, and saw while most of research points to milk as being an issue, all the others except the .com link provided by the author seem to say it's just milk and not cheese or yogurt... In fact, one document says the IGF seems to be processed out during the making of other dairy products. Only one .com link included all dairy, but IMO .com links are not credible research sources. And I'll be honest, I work in research and I don't trust .com links when their references aren't clearly sited. If it's not .org/.edu/.gov, then I usually am more wary of the source.

That being said, at this link here:

It says:
Dairy foods other than milk (ice cream, yogurt, and cheese) did not have an association with IGF-I. It is possible that either IGF-I in cows’ milk or a substance in milk that stimulates endogenous production of IGF-I is inactivated during the processing of milk to ice cream, yogurt, or cheese. There was an inverse association between ice cream intake and levels of IGFBP-3. This may have to do with the saturated fat content of ice cream. However, cheese also has a high saturated fat content, and no such association was seen with cheese.

And this link that the blog posted (in her comments):

A second study found that IGF-1 levels rose in tandem with women's intake of protein, especially from milk. There was no association between IGF-1 levels and vegetable protein intake. Yogurt, cheese, and ice cream also had no association with the hormone.

Two credible sources IMO. :)

Good luck with whatever you decide to do! It might work for you, my one friend who has PCOS has significantly reduced her dairy intake and feels good about it :)

BTW even the blog author posted this in the comments (in case you don't read them):

I’ve done some more research and it seems that any milk produced by mammals has IGF-1 in it so that rules out goat’s milk as an alternative. When it comes to IGF-1 in cheese and yoghurt, it looks like it is destroyed or made ineffective with quick fermentation processes so technically, they should be okay.

The only other thing to consider is that the protein in dairy causes a huge insulin response (more than you would expect considering it’s sugar content). So, your insulin levels may still react strongly to cheese and yoghurt. I have personally decided to cut out all dairy products and I feel much better for it. You could always try is for a month and slowly reintroduce it to see how it impacts your PCOS symptoms.

Hello Nurse
06-13-2013, 12:01 AM
Thanks for all that info, Beerab! Giving up milk is no issue for me, but the cheese/yogurt etc are harder. I'm like you with not trusting any source that isn't from a peer-reviewed source, but I saw the no dairy thing with regards to PCOS in a couple different places and basically was too lazy/time crunched to do the actual research ;) Thanks for doing it for me, lol.

I think it won't hurt to cut back some regardless, but will not stress about dropping all dairy. Thanks again!

06-13-2013, 12:53 AM

Yeah, it definitely can't hurt to limit the dairy, but I wouldn't stress out if you have some now and then! :)

Hello Nurse
06-13-2013, 06:12 PM
Definitely won't stress. I can't wait for a smoothie with Greek yogurt and berries once I'm off phase 1!

I made my salad today with lettuce, salsa, avocado, and shrimp sautéed with cilantro and garlic with a squeeze of lime on top and just a dab of sour cream. It was delish, and I know way fewer calories and carbs than the ranch.

06-14-2013, 09:09 PM
I thought lite dressings were usually off-limits for SBD? Don't they contain more sugar usually?

You could always do a homemade oil and vinegar (my preference is red wine vinegar).