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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.
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 VinaigretteThis 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)
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 DressingMakes 1 1/2 cups.
1/2
cucumber, peeled, seeded and grated (1/2 cup)
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.
This page on-line September 21, 2003
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