Back to Main Diet Page


Go to recipe lists at bottom of page







Phase 1 Salad Dressings & Mayonnaise


A basic vinaigrette can be used on salads or used as a marinade for fish, chicken, or vegetables. The basic ratio for any vinaigrette is one part vinegar to three or four parts oil, although some prefer to use equal parts of oil and vinegar. You can change flavors by changing ingredients.


Variations: You can use different types of vinegars (red wine, cider, flavored vinegars, etc.). You can also use lemon or lime juice. Experiment with various herbs. You can add finely chopped shallots or green onions. You can add various types of mustard. Use your imagination to come up with your own recipes.


Although fresh herbs make for better flavor, you can substitute dried herbs if fresh herbs are not available. Use 1 teaspoon dried herbs for every tablespoon of fresh herbs.


Always shake well or mix with a wire whisk.

Balsamic Vinaigrette with Fresh Herbs


1 cup extra-virgin olive oil

1/3 cup balsamic vinegar

2 teaspoons chopped fresh thyme

1 tablespoon chopped fresh basil

1/4 teaspoon salt

1/8 teaspoon white pepper


Combine all ingredients in a screw-top jar. Cover and shake.


Variations: Instead of balsamic vinegar, you can use any other type of vinegar (red wine, cider, etc.), or try lemon juice. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.

Olive Oil and Vinegar Vinaigrette


3/4 cup olive oil

1/4 cup vinegar

1 packet sugar substitute

3/4 teaspoon salt

1/4 teaspoon paprika

1/4 teaspoon dry mustard

1/4 teaspoon pepper


Combine all of the ingredients in a jar and shake well. Refrigerate and shake before each use.


Variations: crushed garlic, small amount of lemon or lime juice, two teaspoons of one of the following: fresh chopped basil, minced green onions (scallions), a bit of fresh thyme or marjoram (or dash of dried).

Oil and Vinegar Dressing 1


1/4 cup red wine vinegar

1 tablespoon Dijon mustard

1/2 cup olive oil

1/4 teaspoon dried oregano

1/4 teaspoon dried parsley

1 clove garlic, minced


In a small bowl whisk together wine vinegar and mustard until blended. Slowly pour in olive oil, whisking constantly. Whisk in oregano, parsley, and garlic. Use for a dressing on mixed greens.

Oil and Vinegar Dressing 2


3/4 cup olive oil

1/4 cup red wine vinegar

1 close garlic, crushed

1 tablespoon chopped fresh basil (or 1 teaspoon dried)

3/4 teaspoon salt

1/2 teaspoon dry mustard

1/4 teaspoon cracked black pepper


Vigorously mix the ingredients.

Rose’s Fat-Free Tomato-Onion Dressing

From www.recipesource.com. Makes about 2 1/2 cups.


1 can (14.5 oz) tomato wedges

1 large sweet onion, chopped

2 tablespoons herb vinegar (or any other vinegar you like, and can use more to taste)

1/2 teaspoon poppy seeds

1/2 teaspoon celery seeds

1/2 teaspoon garlic salt

1 1/2 teaspoons dried basil

1 teaspoon dried cilantro

1/2 teaspoon dried dill weed

1 packet sugar substitute

1/2 teaspoon citric acid (optional, for longer shelf life)


Sauté onion along with the spices in a small amount of v eggie broth, wine, or water until transparent and tender.


Put tomatoes and onion mixture in blender; add vinegar and sugar substitute. Blend on low speed. Taste, add more vinegar and/or salt, to suit individual taste buds.


This makes a nice dressing for any kind of green salad.

Balsamic Vinaigrette with Green Onions

Makes about 2/3 cup.


1/2 cup olive oil

4 teaspoons balsamic vinegar

1 tablespoon water

2 teaspoons minced green onion (most of green tops trimmed off)

1/2 to 1 packet sugar substitute (or to taste)

Pinch of ground cumin (or more to taste)

Salt and ground black pepper to taste


Combine all ingredients in a jar. Shake well before each use. Serve chilled.

Balsamic Dressing with Shallots


3/4 cup olive oil

1/4 cup balsamic vinegar

1 shallot, finely chopped

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper


Combine all ingredients in a jar. Close tightly, and shake vigorously.

Garlicky Tomato Basil Vinaigrette

This salad dressing can also be used as a light dressing for fish, chicken, or beef.


1/3 cup garlic vinegar

1 1/2 tablespoons fresh lemon juice

1 tablespoon extra virgin olive oil

1/2 teaspoon Dijon mustard

1/8 teaspoon salt

Dash of black pepper

1/3 cup diced seeded plum tomato

2 tablespoons finely chopped fresh basil


Combine the first 6 ingredients in a medium bowl; stir well with a whisk. Add the tomato and basil and stir well. Cover and chill up to 1 week.

Balsamic Vinegar-Garlic Dressing


1/4 cup balsamic vinegar

1/4 cup extra-virgin olive oil

2 tablespoons lemon juice

2 teaspoons of soy sauce

2 packets Splenda (or other sugar substitute)

4 cloves of garlic, minced

Dash of pepper


Combine all ingredients in a bowl and whisk. You can add fresh or dried oregano or basil to taste, if desired.

Dijon Wine Dressing


3/4 cup dry white or red wine

1/4 cup olive or vegetable oil

2 tablespoons white or red wine vinegar

1/4 cup minced shallots

1 tablespoon Dijon mustard

1 teaspoon salt (optional)

1/4 teaspoon pepper


Combine all ingredients in a 2-cup jar with screw top. Cover and shake vigorously. Refrigerate at least two hours to blend flavors. Makes 1 1/2 cups.

Lime Dressing


4 teaspoons extra-virgin olive oil

2 tablespoons fresh lime juice

2 cloves garlic, finely chopped

1/2 teaspoon black pepper


Mix the olive oil, lime juice, garlic, and pepper in jar with tight lid and shake. Drizzle over the salad.

Lime-Yogurt Salad Dressing

This is a great low fat dressing for salad. It is light and bright.


1/4 cup nonfat or low fat yogurt

6 tablespoons fresh lime juice

2 teaspoons fresh lime zest

2 teaspoons horseradish

2 teaspoons Dijon mustard

2 tablespoons white wine vinegar

Pepper to taste


Place all ingredients into a large bowl and beat with a whisk. Store in covered jar in refrigerator.

Lemon Yogurt Vinaigrette

This is good served over bean salads as well as tossed salads.


1/4 cup fresh lemon juice

2 tablespoons red wine vinegar

1 small garlic clove, minced

2 teaspoons Dijon mustard

3/4 cup plain nonfat yogurt


In a mixing bowl, combine the lemon juice, vinegar, garlic, and Dijon mustard. Whisk in the yogurt.

Cilantro Dressing


1/3 cup olive or vegetable oil

2 tablespoons chopped fresh cilantro

3 tablespoons white wine vinegar

1/2 teaspoon salt

1/4 teaspoon ground cumin

1/8 teaspoon ground red pepper (cayenne)


Shake all ingredients in tightly covered container. Chill and shake before each use.

Cilantro Vinaigrette


3/4 cup of salad oil

1/2 cup red wine vinegar

1 clove garlic, minced or pressed

1/4 cup chopped fresh cilantro (coriander)

1/8 teaspoon ground red pepper (cayenne)


Combine and stir or shake well.

Cilantro-Lime Vinaigrette


1/2 cup extra light olive oil

2 tablespoons plain yogurt

2 tablespoons lemon juice

2 tablespoons rice vinegar

1/4 cup fresh, shredded cilantro leaves, tightly packed

1/4 teaspoon each garlic powder, thyme and black pepper

1/8 teaspoon cumin

Fresh lime juice, about a quarter of a lime


Combine in a blender until fully mixed. Chill and serve.

Red Wine Vinaigrette with Shallots

Makes 1 cup.


1 tablespoon finely chopped shallot or onion

1 teaspoon Dijon-style mustard

1/4 cup red wine vinegar

Salt and freshly ground pepper to taste

3/4 cup extra virgin olive oil


Combine the shallot, mustard, vinegar, salt, and pepper in a small mixing bowl and whisk until thoroughly combined. Add the oil in a thin stream, whisking constantly. If the sauce separates before being used, it can be recombined by whisking vigorously for a few seconds.

Sunset Italian Dressing

This dressing has no fat and almost no calories—plus a lovely, sunset-rose color. The nonfat mayonnaise and buttermilk provide a creamy base. Makes about one cup.


1/2 cup nonfat buttermilk

1/4 cup mayonnaise (with no more than 3g sugars per serving)

1/4 cup tomato juice

1 tablespoon grated onion

1/4 teaspoon dried oregano

1/4 teaspoon dried basil

1/4 teaspoon pepper

1/4 teaspoon paprika

1 clove garlic, crushed, or 1/8 teaspoon garlic powder


Combine ingredients in a small bowl and whisk together. Cover and chill.

Cilantro Mayonnaise

Makes 3/4 cup.


3/4 cup mayonnaise (with no added sugars)
3/4 cup loosely packed cilantro leaves
1 tablespoon fresh lime juice
1 teaspoon light soy sauce (with no added sugars)
1 small clove garlic


Place all ingredients in a blender or food processor, and blend until smooth.

Jalapeno Mayonnaise

Makes one cup.


3 or 4 fresh jalapenos or other small hot chilies, stemmed, seeded and minced

1 clove of garlic, minced

1 large egg yolk

2 tablespoons lime juice

1 1/2 teaspoons salt

3/4 cup salad oil


In a blender or food processor, combine all ingredients except salad oil. Whirl until completely pureed. With motor running, slowly add the salad oil, a drop at a time first, then in a slow stream, until all oil is added and mixture is very thick. Cover and refrigerate for at least 1 hour or up to 3 days before serving. Use as a zippy sauce on grilled fish and poultry, or on sandwiches.

Cucumber and Sour Cream Dressing

Makes 1 1/2 cups.


1/2 cucumber, peeled, seeded and grated (1/2 cup)
1/4 tsp. salt
2 tsp. Dijon-style mustard
1 tablespoon vinegar or fresh lemon juice
Black pepper to taste
1/2 cup sour cream
1/4 cup plain yogurt
1 tablespoon snipped fresh dill


In a small sieve set over a bowl, toss the cucumber with the salt and let drain for ten minutes.


In a blender blend the mustard, vinegar, pepper and salt to taste. Add the sour cream, yogurt and the dill. Blend the mixture, scraping down the sides until it is smooth.


Add the cucumber and blend until combined.

Creamy Basil Dressing


1 cup low-fat plain yogurt

1/2 cup mayonnaise

1/4 cup firmly packed fresh basil

3 green onions, chopped

1 clove garlic, minced

3 tbsp white wine vinegar

2 tbsp chopped tarragon

2 tbsp chopped chives

Freshly ground black pepper

1/2 teaspoon dry mustard


Combine all ingredients in a blender or food processor until smooth. Chill until ready to serve.

Soy-Lemon Salad Dressing


1/4 cup extra virgin olive oil

1/4 cup fresh lemon juice

1 1/2 tablespoons soy sauce (no sugar added type)

1 tablespoon chives, chopped (or 1 teaspoon dried)

1 tablespoon tarragon, chopped (or 1 teaspoon dried)

1 tablespoon basil, chopped (or 1 teaspoon dried)


In a bowl mix all the ingredients and refrigerate until needed.


If making ahead of time, reserve fresh herbs until the last minute or they will darken.

Cottage Cheese Ranch Dressing


3/4 cup of low fat (or nonfat) cottage cheese

3 tablespoons low fat (or nonfat) yogurt

1 small garlic clove, minced

1/2 teaspoon of dried oregano

1/2 teaspoon of dried thyme

3/4 teaspoon of fresh, chopped parsley

3 teaspoons of buttermilk

1 tablespoon lemon juice

1 tablespoon red wine vinegar

White pepper to taste


Combine all ingredients in a blender or food processor fitted with steel blade, and blend until creamy and smooth.

Buttermilk Ranch Dressing

Makes 1 1/2 cups.


1 cup mayonnaise (with no added sugars)

1/2 cup low fat buttermilk

2 tablespoons freshly squeezed lemon juice

1 teaspoon coarse salt

1 teaspoon celery seed

1 tablespoon finely chopped fresh oregano (or 1 teaspoon dried)

1/2 teaspoon onion powder

1/4 teaspoon freshly ground black pepper

Pinch of cayenne pepper


Whisk together all ingredients in a medium bowl. Store, refrigerated in an airtight container, for up to 1 week.

Creamy French Dressing

Makes 2 cups. I’ve had this recipe for a very long time, and don’t remember the source, but it was probably from a magazine. I’ve adapted it for Phase 1 of my diet plan by using sugar-free ketchup and mayonnaise, and Splenda or Whey Low instead of sugar (or just omit the sweetener).


1 cup (8-ounce carton) plain yogurt

1/4 cup water

3 tablespoons apple cider vinegar

5 tablespoons sugar-free ketchup (1/4 cup plus 1 tablespoon)

2 tablespoons mayonnaise (with no added sugars of any kind)

1/2 teaspoon garlic powder

Sugar substitute equal to 1/2 teaspoon sugar (optional)

Few grains black pepper


Thoroughly mix all ingredients and store in a 2-cup jar. Cover and refrigerate.

Caesar Dressing

Makes 1 cup, enough for 1 large head of romaine lettuce. From diabeticgourmet.com.


1/2 cup mayonnaise (with no added sugars)

1/3 cup low-fat (1%) milk

1 1/2 teaspoons Dijon-style mustard

1 tablespoon lemon juice

1/4 cup grated Parmesan cheese

1/4 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon black pepper


In a medium bowl, combine all the ingredients and whisk until smooth and creamy. Chill until ready to use.


Place romaine in a large salad bowl and toss with the dressing. Serve immediately.

Berry Dressings

In the SEL Plan, berries are a Phase 1 food item, limited to one serving per day.

Fresh Red Raspberry Vinaigrette

From a forum.


1/2 cup coarsely crushed fresh berries

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 cup rice vinegar

1/2 cup extra-virgin olive oil

Pinch of fresh thyme OR rosemary, chopped


Crush berries with fork. Add the seasonings and vinegar and stir. Slowly stir in the olive oil, blending well. Refrigerate until ready to use.


If fresh berries are not available, you can use frozen berries (plain berries, no sugar added).


Note: Original recipe called for 1 1/2 teaspoons brown sugar. You can adapt with your favorite sugar substitute, but it’s good without any sweeteners.

Raspberry Dressing

Recipe from Heather McDonald, who said, “I wanted to share a recipe that I use weekly with salads. It WONDERFUL! Hope you can enjoy! I use Polyner's seedless raspberry. I'm not sure the ounces, but it is not a large jar.”


1/2 cup wine vinegar

3 tablespoons balsamic vinegar

1 tablespoon mustard seeds

1 small jar no-sugar-added raspberry jelly

1/2 cup water

1 cup olive oil

Salt to taste

1/2 teaspoon pepper

Splenda to taste (3 to 4 packets suggested)

1 teaspoon basil


Mix all ingredients together with a wire whisk and let set overnight to allow flavors to mix. Serve with your favorite salad.

 Top of Page Main Diet Page

Home Page Site Index


This page on-line September 21, 2003


Hit Counter



Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

MizFrog's Pad Home Page MizFrog's Pad Site Index



This is a personal Web site. Any material and information on this Web site is general in nature and neither intended nor implied to be a substitute for professional medical advice or any other advice on personal health matters.  I bear no responsibility for what you do with the information you find on this Web site. You should not use the information on this Web site, or the information on the links from this site, to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Links to other Web sites are provided as a courtesy only, and I am not responsible for any information on these other sites and cannot guarantee accuracy of their contents. Readers are encouraged to confirm the information contained herein with other sources.

Copyright Notice

All Web site design of mizfrogspad.com, and the selection and arrangement thereof , © 2003-2009 by Sandra Keller and mizfrogspad.com. Web site design is protected by US Copyright Laws and cannot legally be used without the written consent of the owner. The copyright of some of the graphics and images incorporated within this Web site are copyrighted by a third party and have been purchased for use on this site. Some others are from the public domain, and all text images were created by the author of this site.