Flavorful Salad Dressings Without the Oil!
By Mary Clifford, RD
Early Romans are said to have dressed salads only with salt. In fact, the word "salad" means "something salted" in Latin. But early salads were slightly different than the mixed raw greens that we would recognize as salads today. "Modern" salads date back only to about the Middle Ages. Cookbooks of that time often refer only to dressings of oil, vinegar, and salt, with the emphasis on the oil. That fits perfectly with an old Spanish proverb that advises anyone making a salad to be a spendthrift for oil, a miser for vinegar, a statesman for salt, and a madman for mixing. But salad dressings don't have to be overpowered with oil to add flavor. A peek in your kitchen cupboard will likely find plenty of savory ingredients to adorn any salad. Here are a few ideas to get you started; these dressings are easily doubled or tripled.
Recipes
Balsamic Vinaigrette
(Makes about .5 cup, or four 2-Tablespoon servings)
Strictly speaking, vinaigrette is a marriage of oil and vinegar. While this recipe has no oil, it will add a lovely flavor to fresh greens.
- 1/3 cup balsamic vinegar
- 1/4 cup apple cider vinegar
- 2 Tablespoons orange juice
- 1 Tablespoon water
- 2 teaspoons prepared mustard
Combine all ingredients.
| Total calories per serving: 26 | Fat: <1 gram |
| Carbohydrates: 6 grams | Protein: <1 gram |
| Sodium: 36 milligrams | Fiber: <1 gram |
Italian Dressing
(Makes about 1/3 cup, or three 2-Tablespoon servings)
This dressing is terrific!
- 1/4 cup red-wine vinegar
- 2 Tablespoons apple juice concentrate
- 1 Tablespoon lemon juice
- 1/2 teaspoon dried minced onion
- 1/4 teaspoon oregano
- 1/4 teaspoon basil
- Pinch of thyme
- Pinch of garlic powder
Combine all ingredients. Refrigerate at least 1 hour before serving to allow flavors to blend.
| Total calories per serving: 23 | Fat: <1 gram |
| Carbohydrates: 6 grams | Protein: <1 gram |
| Sodium: 4 milligrams | Fiber: <1 gram |
Tamari-Ginger Dressing
(Makes about 1/2 cup, or four 2-Tablespoon servings)
Great with strong or bitter greens.
- 1/4 cup apple juice concentrate
- 3 Tablespoons rice vinegar
- 1 Tablespoon tamari
- 1/2 teaspoon finely chopped fresh ginget
Combine all ingredients. Refrigerate at least 1 hour before serving to allow flavors to blend.
| Total calories per serving: 32 | Fat: <1 gram |
| Carbohydrates: 8 grams | Protein: 1 gram |
| Sodium: 256 milligrams | Fiber: 0 grams |
Garlicky-Tomato Dressing
(Makes about 1/4 cup, or two 2-Tablespoon servings)
This dressing is simple to prepare.
- 1/4 cup vegetable juice
- 1 teaspoon lemon juice
- 1 small clove garlic, finely chopped
- 1/4 teaspoon Italian seasoning
Combine all ingredients. Refrigerate at least 1 hour before serving to allow flavors to blend.
| Total calories per serving: 8 | Fat: <1 gram |
| Carbohydrates: 2 grams | Protein: <1 gram |
| Sodium: 103 milligrams | Fiber: <1 gram |
Creamy Onion-Dill Dressing
(Makes about .5 cup, or four 2-Tablespoon servings)
Enjoy this delicious dressing.
- 6 ounces lowfat silken tofu
- 2 teaspoons lemon juice
- 1 Tablespoon dried minced onion
- 1 teaspoon snipped fresh dill
Blend all ingredients until smooth.
| Total calories per serving: 22 | Fat: <1 gram |
| Carbohydrates: 2 grams | Protein: 3 grams |
| Sodium: 3 milligrams | Fiber: <1 gram |
Maple-Mustard Vinaigrette
(Makes about 1/3 cup, or three 2-Tablespoon servings)
Try hearty, stoneground mustard here.
-
1/4 cup apple-cider vinegar
4-5 teaspoons maple syrup
1 teaspoon prepared mustard
Combine all ingredients.
| Total calories per serving: 23 | Fat:<1 gram |
| Carbohydrates: 7 grams | Protein: <1 gram |
| Sodium: 23 milligrams | Fiber: <1 gram |
Mary Clifford is a dietitian in Roanoke, Virginia. She is a regular contributor to Vegetarian Journal.
