Salads are a great way to enjoy summers’ bounty of vegetables. From delicate greens, to spinach and kale, radishes, tomatoes, carrots, peppers and green beans to name a few. Homemade dressings, particularly vinaigrettes, complement the season well. Fresh tasting and healthy, these dressings are so simple to make. Having fewer ingredients than store bought versions, bringing out the nutrients from the dark leafy greens and ease in their creation are reasons to give them a try.
A good rule of thumb is a 3:1 ratio of oil to vinegar. For example, ¾ cup extra virgin olive oil to ¼ cup balsamic vinegar or 6 tablespoons of oil to 2 tablespoons of vinegar, depending on the amount of dressing you want. It doesn’t have to be exact but that is a good place to start. The more vinegar you have, the tangier the dressing. A good balance to this ratio is the sweetness of a small amount of honey or maple syrup. Garlic, herbs and other flavor enhancing ingredients are a great addition.
Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.
Basic dressing
Oil, vinegar, Dijon mustard, honey/maple, herbs/spices, salt and pepper
Anyone can make these; you can even employ the kids. Along with the vegetables in the salad, try adding walnuts or sunflower seeds, feta or gorgonzola, chickpeas or berries. Get creative, experiment with different ingredients or amounts and enjoy!
Balsamic Vinaigrette
- 1/2 cup + 1 tablespoon extra-virgin olive oil
- 3 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey or maple syrup
- 2 cloves garlic
- Salt and pepper to taste
- Pinch of herbs such as basil, oregano or thyme (optional)
Place all ingredients in a mason jar and shake vigorously to combine. May be stored in refrigerator for up to 10 days, simply take out of fridge, let rest for 10 minutes, shake and serve.
Asian Vinaigrette
- 4 tablespoons extra-virgin olive oil
- 2 tablespoons sesame oil
- 2 tablespoons rice wine vinegar
- 1 teaspoon soy sauce
- 1 teaspoon ginger (fresh minced or ground)
- 1 teaspoon garlic (fresh minced or ground)
- Salt and pepper to taste
Place all ingredients in a mason jar and shake vigorously to combine. May be stored in refrigerator for up to 10 days, simply take out of fridge, let rest for 10 minutes, shake and serve.
Citrus Dressing
- 1/2 cup + 1 tablespoon extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
Place all ingredients in a mason jar and shake vigorously to combine. May be stored in refrigerator for up to 10 days, simply take out of fridge, let rest for 10 minutes, shake and serve.