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 3 grams of sugar per 2
tablespoons is recommended on the South Beach Diet. Also, look for dressings
made with heart-healthy monounsaturated 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 sugars 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 lists. 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 2 tablespoons of dressing per serving, but go
especially easy on the creamier options.
See all South Beach Diet Tips