Some say the secret to a delicious salad is in the dressing. But with the numerous varieties of commercial dressings on the market, how can you be sure you're getting a salad dressing that's both tasty and healthful?
Know What to Watch Out For
When shopping for dressings, look for those with the fewest ingredients and very little sugar. Any commercial dressing with less than three grams of sugar per two tablespoons is recommended on the South Beach Diet. Also, look for dressings made with heart-healthy monosaturated fats like extra-virgin olive oil and canola oil and avoid dressings made with trans fats. Just remember to be careful of low-fat or nonfat dressings, as these often contain added sugar to improve the flavor.
Prepare Dressings at Home
The healthiest salad dressings are homemade, using simple ingredients such as monounsaturated extra-virgin olive oil, balsamic vinegar, Dijon mustard, fresh lemon or lime juice, garlic, and fresh herbs. By making your own salad dressing, you have control over what you eat. Store-bought dressings can be a bit more confusing and you’ll need to scrutinize their ingredients list. Here are two salad dressing recipes:
Green Goddess Dressing (Phase 1)
— In a blender, combine 1/2 medium avocado, 3 tablespoons low-fat mayonnaise, 3 tablespoons nonfat or low-fat plain yogurt, 1 tablespoon water, 2 roughly chopped scallions, and 1 small clove garlic; puree until smooth. Add 2 tablespoons chopped fresh basil, 1 tablespoon chopped fresh parsley, 1 tablespoon chopped fresh tarragon, and 2 teaspoons fresh lemon juice; blend just until combined. Season with salt and freshly ground black pepper to taste.
Soy-Ginger Dressing (Phase 1)
— Whisk together 2 tablespoons reduced-sodium soy sauce, 2 tablespoons rice wine vinegar, 1 1/2 teaspoons grated fresh ginger, and 1 minced garlic clove. Slowly whisk in 1/4 cup canola oil.
Learn How to Serve Salad Dressings
We recommend using no more than two tablespoons of dressing per serving, but go especially easy on the creamier options.
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