Check out the labels on commercial salad dressings. You will be shocked to see how unhealthy they are. And hard pressed to find a dressing with 100% olive oil. Instead you will find soybean oil as the primary ingredient. Soybean oil is highly refined, stripped of nutrients and high in omega 6 fats. But more importantly, soybean oil is highly inflammatory.
Organic dressings are just as bad with the primary ingredient being soybean oil. And the same is true of most refrigerated salad dressings. Soybean oil is far cheaper than olive oil and most commercial salad dressing manufacturers are concerned only with making a profit. Bottom line: Almost all commercial salad dressings are highly inflammatory.
So what is a salad lover to do? Make your own. And this can be incredibly easy. Here are some quick and easy recipes.
Simple Easy Salad Dressing
1/4 cup balsamic vinegar, or lemon juice, red wine vinegar, flavored vinegar, etc
1/2 cup extra-virgin olive oil
Fresh herbs to taste such as thyme, rosemary, dill, etc.
1/4 tsp sea salt
1/8 teaspoon freshly ground black pepper
Smash the garlic clove with the back of a knife. Add garlic to the other ingredients in a jar or other airtight container. Cover, shake well and serve. Store in the refrigerator for up to 1 week.
Tip: Change the acid and the herbs to change up the flavor.
Avocado dressing
1 medium avocado
1-2 Tbsp. fresh lime juice
2-3 Tbsp. olive oil
½ tsp. minced garlic or shallot
½ tsp. ground cumin
Sea salt to taste
Mash avocado until smooth. Add lime juice, oil garlic/shallot s, and ground cumin. Add sea salt to taste.
In a pinch, I use the Good Seasons Italian Dressing flavor packet. That way I have more control over what goes in my salad dressing and can choose a great quality extra-virgin olive oil. But be warned, the flavor packet contains wheat, soy and a small amount of sugar.
If you would like to make your own seasoning this is an easy recipe.
Good Season Italian Dressing Knock-off
1 Tbsp. garlic powder
1 Tbsp. onion powder
2 Tbsp. dried oregano
1 tsp. pepper
1 tsp basil
¼ tsp thyme
1 Tbsp. dried parsley
1 Tbsp. sea salt
1 tsp. maple syrup
Mix together all ingredients and store in an air tight container.
To make dressing: Measure out 2 Tbsp. of the spices. Add to ¼ cup vinegar and 2 Tbsp. water in a jar. Shake ingredients. Add 2/3 cup extra-virgin olive oil.
Enjoy!