Salad dressings are a staple in most people’s diets, but many are unaware of the harmful ingredients that can be found in store-bought versions. Making your own salad dressing is not only healthier for you, but it can also help reduce inflammation that contributes to chronic disease, while being incredibly easy to do.
One of the main reasons to make your own salad dressing is to avoid the harmful ingredients often found in pre-made versions. Many store-bought dressings are packed with unhealthy fats, sugars, and preservatives. Some common harmful ingredients include high fructose corn syrup, artificial flavors and colors, preservatives, and trans fats. These ingredients can contribute to a variety of health issues such as obesity, heart disease, and inflammation.
Another reason to make your own salad dressing is to avoid gluten, which can be found in many pre-made dressings. According to a study by the National Foundation for Celiac Awareness, nearly 20% of pre-made salad dressings contain gluten. For those with celiac disease, gluten sensitivity, or gluten intolerance, making your own dressing can help you avoid any potential health issues.
When making your own salad dressing, it’s essential to use high-quality ingredients. Many store-bought dressings use non-pure olive oils that have been diluted with cheaper oils. To ensure you are using the best olive oil, look for organic, extra virgin olive oil. This type of oil is cold-pressed, retaining more of its natural antioxidants and nutrients.
If you have arthritis or other chronic diseases, making your own salad dressing can be especially beneficial. By using fresh, whole ingredients, you can avoid added sugars and preservatives that can worsen inflammation. Additionally, incorporating anti-inflammatory ingredients such as turmeric, ginger, and garlic can help further reduce inflammation in the body.
When making your own salad dressing, start with a base of olive oil and vinegar or citrus juice. From there, you can add herbs, spices, and other ingredients to customize the flavor to your liking. Mustard, honey, and tahini are great additions to make your dressing more tangy or creamy. For those who like a bit of heat, adding in chopped chili peppers or a dash of hot sauce can spice up your dressing without compromising the health benefits. Another option is to add food-grade essential oils, using them judiciously.
One simple and delicious base recipe for olive oil and vinegar salad dressing is as follows:
Ingredients:
- 1/4 cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 clove of garlic, minced
- Salt and pepper to taste
Instructions:
- In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and minced garlic until well combined.
- Season with salt and pepper to taste.
- Taste and adjust the seasonings to your desired taste.
- Store in an airtight container in the refrigerator for up to a week.
- Shake well before using on your favorite salad.
This simple base recipe can be customized with additional ingredients such as fresh herbs, citrus juice, honey, or spices to suit your taste preferences.
So, toss out the store-bought dressing. Whip up your own salad dressing while swirling in quality ingredients to create a healthier option for your salads, while reducing inflammation that contributes to chronic disease. Enjoy experimenting with different flavors to find your perfect homemade dressing!
I am a Master’s prepared RN, National Board-Certified Health & Wellness Coach, Board-Certified Functional Wellness Coach, and Functional Diagnostic Nutrition Practitioner. I help people fix their chronic inflammation & pain with in-home lab testing, client assessments, personalized natural healing protocols, and online coaching to help them move from pain to peace so that they feel better, move better, and live better.