If you and I toured the grocery store together for a little education on label reading and what to avoid and what to include, one of our first stops would be the salad dressing aisles.
Why? Well, most salad dressings are LOADED with ingredients that will do much more damage to your health and well-being than good. ESPECIALLY those lovely labels that trick you with words like “light” and “reduced fat.”
Now, knowing that most veggies contain fat soluble vitamins, which means we NEED fat to absorb them, why in the world would we throw on a dressing that is reduced fat?
>>Pause here. If you are following ANY kind of eating plan that promotes light or reduced fat dressing, it’s time for a new plan!<<
Don’t get me started. One of reasons I hated salads for years is because they never filled me up for more than an hour (there are other reasons I go into here, but I won’t go there now).
When I load my salad up with the RIGHT kind of fat, I feel fuller longer. It’s better for my mental health and way tastier. Most bottled dressings contain canola oil, soybean oil, and/or a bunch of random artificial chemicals and sugar. For example, even the Newman’s Own Olive Oil Blend, which seems to be a pretty safe option, contains soybean and/or canola oil added to it!
My favorite brands for dressings with yummy brain fats are Primal Kitchen and Tessamae’s. I’ve heard Bragg vinaigrette is awesome, but I haven’t tried it yet.
It is much cheaper and nourishing to my body and brain to make my own dressing. I put the ingredients in a small mason jar, shake them up, and store it in the fridge. I don’t like soggy lettuce and a lot of dressing, so I may use less than some.
Keep your oil and vinegar to a 3:1 ratio, and get creative with spices! Here is my favorite combination.
Favorite Salad Dressing
- 3 tablespoons olive or avocado oil
- 1 tablespoon balsamic vinegar (or apple cider, red wine, etc)
- 1 teaspoon Dijon mustard
- 1/2-1 tablespoon maple syrup
- Dash of salt, pepper, garlic powder, onion powder, dried parsley, lemon juice, lime juice, get creative!
Combine in a mason jar and shake. Serve immediately or store in fridge for up to a week.