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To make a healthy salad dressings, you could
start by reducing the amount of saturated fat in the creamy dressings.
Replace 1/2 cup of mayonnaise with half an avocado that has been pureed
in a food processor or blender. This makes a delicious green dressing.
You may also replace the oil in dressings. Just substitute strong brewed
tea for one-third of the oil in a standard vinaigrette. (The tea helps
balance the acidity of the vinegar.) Or whisk in other liquids, such as
broth, fruit juice, fruit nectars, fruit purees, vegetable juice, or
vegetable purees. If using thin liquids such as fruit juice or broth,
thicken the dressing with cornstarch, arrowroot or gelatin so that it
coats the greens better.
To make a tomato-flavored vinaigrette with
extra body, you can cut 1 fresh tomato in half and grate the halves on a
hand grater into a bowl (the skins will be left behind). Use the fresh
tomato pulp to replace about one-fourth of the oil. Another way to add
body to a reduced-oil dressing is to puree it in a blender with 1/4 cup
well-cooked rice or a chunk of cooked potato.
Five Low-Fat Creamy
Salad Dressings
Rich, creamy salad dressings don't have to
be sky-high in fat and calories. Try the basic recipe below or make the
variations. Each makes about 1 1/2 cups.
Basic Low-Fat Creamy Dressing : Whisk
together 3/4 cup low-fat mayonnaise, 1/2 cup fat-free sour cream, 2
tablespoons white wine vinegar, 1 teaspoon each Worcestershire sauce and
Dijon mustard, and 1/4 teaspoon ground black pepper.
Low-Fat Green Goddess Dressing : Stir
in 3 tablespoons each chopped scallions and chopped fresh parsley, and
1/2 crushed garlic clove.
Low-Fat Russian Dressing : Add 1/3
cup bottled chili sauce, 2 tablespoons each chopped celery and pimiento
and another 1 teaspoon Worcestershire sauce.
Low-Fat Creamy Italian Dressing : Add
1 teaspoon jarred roasted garlic, 1/4 teaspoon dried oregano, 1 chopped
scallion, and 1/4 cup chopped fresh basil.
Low-Fat Ranch Dressing : Replace the
white wine vinegar with cider vinegar. Add 1/2 cup shredded carrots, 1
tablespoon chopped fresh parsley, 1/2 teaspoon each sugar, dried celery
flakes and celery seeds, and 1/4 teaspoon onion powder.
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