Super Natural Salad DressingsLow Fat & No Fat
Salad Dressings ~ Low Fat Dressings
Try any or all of these for variety to your super greens creations. All of which are low fat, and really scrumptious. These will make your taste buds giddy-up and dance! *** Balsamic Salad Dressing ***
3/4 c. water. 1/4 c. balsamic vinegar. 3 tsp. capers. 2 tsp. Dijon mustard. 1-1/2 tsp. dried basil. 1 Tbs. fresh parsley, chopped (optional).
Combine the ingredients. Adjust vinegar to taste, since it has a strong flavor. Store in a covered container in the refrigerator. Makes 1 cup. ______________________________________________________ *** Basic Salad Dressing ***
1/4 c. red wine vinegar or rice vinegar. 1 tsp. apple juice concentrate. 1/8 tsp. cayenne pepper. 1/4 tsp. garlic powder. 1/4 tsp. onion powder. 2 tsp. fresh lemon juice. 1 tsp. low-sodium soy sauce. 1 1/2 tsp. Dijon mustard. 1/3 c. water. Place all ingredients in a jar with a tight fitting lid. Shake for 1 minute.
Variations;
Italian salad dressings add 1 1/2 tsp. oregano, 1 tsp. sweet basil and 1 tsp. tarragon, crushed with a mortar and pestle.
Cumin salad dressings add 1/4 tsp. ground cumin.
Tarragon salad dressings add 1 1/2 tsp. tarragon, crushed with mortar and pestle.
For the variations just add the additional ingredients to the basic dressing. _____________________________________________________ *** Basil Vinegar *** 1 bottle (12 oz.) vinegar (You can use white wine). 1 Tbs. peppercorns. 1 Tbs. mustard seed. 1 Red jalapeno chili (can use green but looks nicer red), (can also sub a little red bell pepper). 2 sprigs fresh basil. 2 - 4 cloves of garlic. (Salt or light soy sauce). Remove some of the vinegar from the bottle. Put the pepper, mustard seed and garlic into the bottle. Stuff in the basil stem first (so it looks kinda like it's growing from the pepper and mustard seed)and top withred pepper. Flavor improves in a couple days but very good right away. If you remove the label from the bottle it looks quite decorative too. Tip; cut the garlic and pepper into strips so they'll fit easily in the bottle. ____________________________________________________ *** Basic Buttermilk Dressing ***
1/2 c. low fat buttermilk. 1 Tbs. white wine vinegar. 1/2 tsp. sugar. 2 tsp. Dijon mustard. salt and pepper to taste (about 1/4 tsp. each). 3 green onions, thinly sliced. 1 garlic clove, minced. Mix all salad dressings ingredients together and store in refrigerator. _______________________________________________________ *** Brown Derby Old Fashioned French Dressing ***
Ingredients; 1 c. water. 1 c. red wine vinegar. 1 tsp. sugar. Juice of 1/2 real lemon. 2-1/2 tsp. salt. 1 tsp. fresh ground black pepper. 1 tsp. Worcestershire sauce. 1 tsp. English mustard. 1 clove garlic, chopped. 1 c. Extra Virgin Olive Oil (EVOO). 3 c. Canola Oil.
Preparation; Blend together all salad dressings ingredients except oils. Then add olive and Canola oil and mix well again. Chill. Shake before serving. Makes about 1 1/2 quarts. This salad dressing keeps well in the refrigerator. Can be made and stored in a 2-quart Mason jar. ____________________________________________________ *** Buttermilk Honey Mustard *** I wanted a fat-free, low-sodium honey mustard salad dressing. I didn't feel like scouring through cookbooks and I was feeling creative, sooooooo.... 1 c. low fat buttermilk. 2 Tbs. fat free sour cream. 2 Tbs. prepared mustard (choose your fave - I used stone ground Dijon) 2 Tbs. honey. 1/2 tsp. minced onions (dried). 1/4 tsp. freshly ground pepper. 1 tsp. Salad Herbs (mix of dried herbs - use your faves). 1 Tbs. rice vinegar. Mix salad dressing well and refrigerate to let flavors blend. Serve on lettuce and mixed salad veggies - play with the ingredients as you like. Makes a little more than a cup and the sodium content depends mostly on the mustard you choose. ______________________________________________________ I tried this ranch dressing some time back that was very tasty. It's pretty easy to whip up, too. *** Buttermilk Ranch Dressing *** 1-1/3 c. skim milk with vinegar added so it curdles. 2/3 c. fat free mayo. 4 tsp. cider vinegar. 1 tsp. Dijon mustard. 3/4 tsp. dried Dillweed. 1/2 tsp. dried parsley. 1/4 tsp. each of salt, pepper, sugar and just a pinch of garlic powder. Whisk together fat free mayo, mustard, and vinegar. Add remaining salad dressing ingredients and blend well. Store in an airtight container. Lasts about a week in the fridge. _______________________________________________________ *** Caesar Salad Dressings ***
1/4 c. egg substitute. (Tip: not wise to use egg whites due to potential of salmonella!) Balsamic vinegar to taste. fresh lemon or lime juice to taste. 1 Tbs. vegetarian Worcestershire sauce. 1 Tbs. Teriaki sauce. 1 Tbs. fat free Parmesan cheese (Kraft Free works well). 1 tsp. garlic powder (or to taste). 1/4-1/2 tsp. freshly ground black pepper. Mix all ingredients together, pour over crisp romaine lettuce with fat free croutons.
The measurements are approximate, since we just throw everything into a plastic container and shake! We also use more citrus juice than vinegar, although the balsamic really adds a nice flavor. ______________________________________________________ *** Chili-Cilantro Dressing *** High marks! Use on anything!
1-4oz. can chopped green chili's. 1/4 c. chopped fresh cilantro. 1/4 c. water. 1/4 c. fresh lime juice. 1-2 cloves garlic. 2 tsp honey. freshly ground pepper to taste.
Place all of the ingredients in a food processor or blender. Blend until smooth. (one of those hand blenders works very well) _________________________________________________________ *** Citrus Salad Dressing ***
Ingredients; 1/3 c. honey. 1/3 c. orange juice. 1/4 c. Grey Poupon Dijon mustard.
Preparation; In small bowl, whisk together honey, orange juice and mustard. Serve immediately or cover and store in fridge for up to a week. Use as a dressing for salad greens. Makes about 1 c. (enough for 8 servings). Prep time: 5 minutes
Nutritional Information: 48 Calories (kcal); trace Total Fat; (0% calories from fat); trace Protein; 13g Carbohydrate; 0mg Cholesterol; 1mg Sodium
___________________________________________________ *** Citrus Herb Dressing *** 1/2 medium-sized red bell pepper, cut up. 2 medium tomatoes, cut up. 1/2 c. loosely packed fresh basil leaves. 2 cloves garlic, minced. 1/2 c. fresh orange juice. 1/2 c. loosely packed fresh parsley. 1/4 c. raspberry vinegar. 1 Tbs. dry mustard. 2 tsp. fresh thyme leaves or 1 tsp. dried. 2 tsp. fresh tarragon, or 1 tsp. dried. 2 tsp. fresh oregano, or 1 tsp. dried. freshly ground black pepper. Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1 1/2 c. (Per 2 Tbsp: 13 calories, 0 grams fat) ______________________________________________________ *** Creamy Cucumber Salad Dressings *** Makes about 2 cups.
1 c. plain low fat yogurt. 1/2 medium cucumber, chopped fine. 1 tsp. fresh-squeezed lemon juice. 1 clove garlic, minced very fine. 1/2 tsp. salt. 1/2 tsp. ground white pepper. Blend ingredients together in a jar and store in the refrigerator. Use generously with falafels or gyros as well as with fresh green salads. Serving size: 1/4 cup Calories: 19.4 Fat: .081 grams Cholesterol: 3.004 mg Sodium: 145 mg ___________________________________________________ *** Cucumber Salad Dressings *** A couple of ideas to use up your cukes (and other great stuff from the garden). When I was young, my mom used to make low fat salad-dressings with veggies from the garden. 1-1/2 c. low fat or no fat cottage cheese. 1 tomato, peeled, seeded and chopped. 1 cuke (more or less depending on size), chopped with or without skin. (more nutrients in the skin) Salt and pepper to taste. Place all ingredients in a blender and blend til smooth. You can also add fresh chopped dill or parsley. ______________________________________________________ *** Cucumber-Tofu Dressing ***
If you don't drink milk, this might be an alternative for you. I made it the other night for gyros and it was very good. Approx. 8 oz. tofu. 2 Tbs. capers. 1/4 c. lemon juice. pinch of fresh ground black pepper. Blend in blender until smooth. Grate 1 med. cuke (no need to remove seeds) and squeeze out the excess liquid. Stir into the tofu mixture. Add a small amount of chopped fresh mint if available. Let stand for a while so the salad dressings flavors blend. ___________________________________________________ *** Curry Salad Dressing ***
1 c. low fat, no fat yogurt (or soy yogurt). 3 Tbs. rice vinegar (or more to taste).
1 Tbs. tarragon.
1 Tbs. curry powder.
1 Tbs. nutritional yeast Blend together all ingredients, let it stand for an hour or so. Like a good wine (woman), this improves with age. ____________________________________________________ *** Dill Salad Dressings ~ Oil Free ***
2/3 c. water.
1/4 c. white wine vinegar.
3 Tbs. powdered fruit pectin.
1 Tbs. snipped fresh dill.
1 tsp. sugar or substitute.
1/4 tsp. garlic powder.
1/4 tsp. dry mustard..
1/4 tsp. fresh ground pepper.
In a screw-top jar, combine all ingredients. Cover and shake well. Chill up to 3 days. Shake before serving. Makes 1 1/4 cups. _____________________________________________________ Here's a salad dressing that friends make often and love. It keeps well in the fridge for up to a week (I think the vinegar helps). *** French Salad Dressing ***
This is really best with fresh-squeezed lemon juice rather thanthe bottled stuff.
Makes 3 tbsp.
2 Tbs. lemon juice. 2 tsp. white wine vinegar. 1/4 tsp. salt. 1/4 tsp. sugar. 1/8 tsp. mild mustard. Freshly ground black pepper to taste.
Put it all in a screw-top jar and shake well. Keep salad dressings in the fridge and shake well before serving. ____________________________________________________ *** Garlicky Caesar Dressing ***
If you enjoy garlic as we do, you'll love this one! 4 - 5 cloves mashed fresh garlic. 1 tsp. good red wine vinegar.
2 tsp. balsamic vinegar.
1 Tbs. real lemon (preferably fresh).
1 tsp. water.
1/2 tsp. dry mustard.
1-2 drops hot pepper sauce.
Mix or blend all ingredients together and serve. _____________________________________________________ *** Ginger Orange Dressing ***
1 c. orange juice.
1 Tbs. ginger, fresh, grated.
1 Tbs. liquid aminos.
1/2 C. seasoned rice vinegar.
3 cloves garlic.
2 c. arrowroot thickening mixture*
Combine all salad dressing ingredients in a blender and puree. *(Arrowroot thickening mixture is 1/4 c. arrowroot and 1/4 c. cold water mixed well and then added to 2 c. boiling water. Chill before using.) ____________________________________________________ *** Green Goddess Dressing ***
1/2 c. plain low fat, no fat yogurt.
1/4 c. low fat, no fat mayonnaise
1/4 c. chopped fresh parsley.
1 Tbs. white wine vinegar.
1 Tbs. minced onion.
1 Tbs. chopped scallion.
1/2 tsp. dried tarragon leaves.
Place all ingredients in a bowl. Whisk until well combined. Chill for 1 hour. Serves 6 at 2 Tbsp. each. 26 cals. per serv. 0.05 g fat per serving. 2% fat. NOTE: Serve over sliced steamed new red potatoes and steamed green vegetables. ______________________________________________________ *** Honey Dijon Dressing *** 1/4 c. Dijon mustard. 2 Tbs. skim milk powder (optional, as it makes dressing creamy). 1/2 tsp. dry mustard. 1 tsp. onion powder. 5 Tbs. honey. 1/4 c. wine vinegar. Add each ingredient to a bowl, whisking thoroughly between additions. ___________________________________________________ *** Honey Mustard Salad Dressings ***
1 c. low fat, no fat yogurt. 4 tsp. Dijon mustard.
2 Tbs. honey
1 tsp. cider vinegar
Combine yogurt, honey, mustard & cider vinegar in a jar. Tighten lid & shake until blended. Chill 30 minutes before serving. Makes 1 cup. 69 calories per 1/4-cup serving. 0.2 g fat. 3% fat. _______________________________________________________ *** Honey-Mustard Garlic Dressing *** (makes 1 cup) 2 Heads (yes, two heads are better than one!) roasted garlic. 2 Tbs. Dijon mustard 1-1/2 - 2 Tbs. honey. 3 Tbs. cider vinegar. 1/4 c. unsweetened apple juice. 1/4 tsp. salt. fresh ground black pepper to taste. Squeeze the garlic puree from the skins into a blender (I use a glass measuring cup and our hand blender). Add remaining ingredients and puree until smooth and creamy. Taste for seasoning...be sure someone is there to pick you up off the floor...it's so good you may faint with pleasure! Covered tightly and refrigerated, this salad dressing will keep up to 4 days. _____________________________________________________ *** Indian Dressing ***
1/4 c. orange juice. 1/4 tsp. ground coriander. 1/4 tsp. chopped cilantro. 1/2 tsp. prepared sweet-hot mustard
Put all ingredients in a small bowl, and stir. Let sit about 10 minutes. ______________________________________________________ *** Italian Salad Dressing ~ No Fat ***
Ingredients: 1/4 c. lemon juice. 1/4 c. cider vinegar. 1/4 c. apple juice, unsweetened. 1/2 tsp. oregano. 1/2 tsp. dry mustard. 1/2 tsp. onion powder. 1/2 tsp. basil. 1/8 tsp. thyme. 1/8 tsp. rosemary. 1 clove garlic, sliced.
Preparation; Combine all ingredients. Chill for at least an hour or two to allow herbs to blend. Remove garlic clove pieces before serving. Makes 12 tablespoons.
Nutritional Info: 6 Calories (kcal); trace Total Fat; (4% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; trace Sodium. ___________________________________________________ *** Japanese Carrot Salad Dressing *** Makes 2/3 cup 1 small carrot, shredded. 2 Tbs. mirin (Japanese sweet cooking wine). 2 Tbs. rice vinegar or cider vinegar. 1 Tbs. light soy sauce. 2 drops dark sesame oil. 1 Tbs. prepared mustard. 1 Tbs. grated fresh ginger root (optional). Blend all ingredients in a blender until smooth. Well covered, it keeps in the refrigerator for about a week. (Note: We prefer to add the shredded carrots after blending the other ingredients together. We also use the ginger - I think it needs it, but I like fresh ginger - white or pink). ______________________________________________________ *** Mandarin Orange-Balsamic Salad Dressings ***
Ingredients: 8 mandarin orange slices. 1/4 c. Extra Virgin Olive Oil (EVOO). 1 tsp. sugar or substitute. 1/2 tsp. salt -- or to taste 2 Tbs. balsamic vinegar. 2 dashes Tabasco sauce. Preparation: In food processor with metal blades or blender, puree oranges. Add oil, sugar, salt, vinegar and hot pepper sauce and process until pureed. (Dressing may be refrigerated up to 4 days.) Serve immediately. Prep Time: 10 minutes Cook Time: 0 minutes Nutritional Info: 35 Calories (kcal); trace Total Fat; (2% calories from fat); 1g Protein; 9g Carbohydrate; 0mg Cholesterol; 1074mg Sodium _______________________________________________________ *** Mango-Orange Salad Dressings ***
Makes 3/4 cup
Prep time: 10 minutes
1 med. mango, peeled and cut into chunks
1/2 c. fresh-squeezed orange juice.
1 clove garlic, crushed.
1 tsp. soy sauce
1/4 tsp. curry powder
Place all ingredients in a food processor or blender. Process until smooth. _____________________________________________________ Here is our fave all-purpose dipping sauce that we use for artichokes, asparagus and various other veggies. It can also be used as a salad dressing. Shop around and taste the various seasoned rice vinegars available out there to find your fave. It's a really mild vinegar though and can be used a lot for fat free salad dressings and sauces. For this recipe, I sometimes add dried or fresh basil.
*** SALAD DRESSINGS *** Keeps in the refrigerator for 2 to 3 weeks.
1/2 c. seasoned rice vinegar. 1-2 tsp. stone ground or Dijon style mustard. 1 clove garlic, pressed.
Whisk all ingredients together. Use as a dressing for salads and for steamed vegetables. _____________________________________________________ *** Orange Salad-Dressings ~ Fat Free ***
Ingredients: 1 ripe mango ~ peeled with fruit taken off the stone. 1/2 c. orange juice. 1/2 tsp. curry powder. 1 clove garlic. Preparation; Blend it all together and enjoy. ___________________________________________________ *** Oriental Dressing ***
1 clove garlic, cut in several pieces.
1 c. rice vinegar (unseasoned).
1 tsp. light soy sauce.
1 slice fresh ginger, cut in several pieces.
Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain salad dressing. Discard ginger & garlic (or use in stir fry later). Serves 4. 9 calories per 1/4-cup serving. 0 g. fat. ____________________________________________________ *** Parsley & Tomato Salad Dressings ***
1/4 c. tomato juice.
Pinch of cayenne pepper.
1/4 c. red wine vinegar.
1/2 tsp. fresh oregano.
1 Tbs. minced onion.
1/2 tsp. black pepper.
1/4 c. chopped fresh parsley.
1/2 c. fresh or canned tomatoes, chopped.
1 clove garlic, minced
Place all ingredients in a blender or food processor. Process salad dressing until smooth. 4 servings (3 Tbsp. each). 20 calories per serving. 0.2 g fat. 9% fat. ___________________________________________________ *** Royal Orange Thai Salad Dressings *** This is a great salad dressing recipe I got from some cookbook (way back when) and modified to be fat free by omitting 1 Tbsp sesame oil. The orange juice prevents the salad dressing from being overly sour in the absence of oil. 5 Tbs. orange juice. 1 tsp. minced ginger. 1 tsp. minced garlic. 1 Tbs. lite soy sauce. 1/4 c. rice vinegar. pinch of cayenne, optional. Whisk together all salad dressing ingredients.
______________________________________________________ *** Sun Dried Tomato Salad Dressings ~ Low Fat ***
Ingredients: 6 sun-dried tomatoes. 1/4 c. boiling water. 1/2 c. fat free mayonnaise. 1/4 c. low fat buttermilk. 2 Tbs. white vinegar. 1 clove garlic, minced. 1 tsp. sugar or substitute. 1/2 tsp. dried oregano or basil your choice.
Preparation: Place sun-dried tomatoes in a small bowl. Pour 1/4 c. boiling water over tomatoes and let soak for 10 minutes. Remove tomatoes and reserve the soaking liquid. Finely dice tomatoes. Combine tomatoes and soaking liquid, mayo, buttermilk, vinegar, garlic, sugar, and spice in a blender. Blend until smooth. Store salad dressing in jar in the refrigerator. Makes 1 1/4 cups
Nutritional Information:
18 Calories (kcal); trace Total Fat; (4% calories from fat); trace Protein; 4g Carbohydrate; trace Cholesterol; 184mg Sodium.
_____________________________________________________ *** Sweet & Sour Salad Dressings ***
1 c. water. 1/4 c. apple cider vinegar. 1/2 c. confectioners' sugar. 1 tsp. ground paprika. 2 tsp. Dijon mustard. 1 tsp. celery seed.
Combine water, sugar, mustard, & vinegar in blender or food processor and process until well combined. Whisk in paprika & celery seed.
Makes 2 cups.
27 calories per 1/4 cup serving. 0.1 g fat. 3% fat. NOTE: We sometimes add a tsp. of poppy seeds to this as well. Makes a fabulous dressing for a spinach and strawberry salad. ______________________________________________________ *** Tomato-Basil Salad Dressings ~ Fat Free ***
1/2 c. vegetable juice cocktail. 1 Tbs. powdered fruit pectin. 1 Tbs. lemon juice. 1-1/2 tsp. chopped fresh basil. 1 tsp. brown sugar. 1 clove garlic, minced.
In small bowl, combine all ingredients. Stir until pectin is dissolved. Serve salad dressing with tossed greens or vegetable salad.
Makes 2/3 cup, per 2 tbsp serv: 10 cal, 0g fat, 0 mg chol, 90 mg sodium. ____________________________________________________ *** Tomato-Herb Salad Dressings ***
1/2 c. red wine vinegar
1 garlic clove, minced
3/4 c. low-sodium tomato juice
1/4 tsp. black pepper
1/4 tsp. dried oregano leaves
Pinch of cayenne pepper
1 Tbs. chopped scallions Pinch of sugar or substitute
1 Tbs. minced fresh parsley
Place all salad dressing ingredients in a jar with a tight-fitting lid and shake until thoroughly mixed. Makes 6 servings of 3 Tbsp. each. 10 calories per serving. 0 g fat. ____________________________________________________ *** Tomato ~ Onion Salad Dressing ***
Yield: about 2 1/2 cups 1 can Tomato Wedges (14 1/2 oz.) 1 lg. Sweet Onion 2 Tbs. Herb Vinegar (or whatever vinegar you like and you may want more than 2 Tbsp). 1/2 tsp. Poppy seeds 1/2 tsp. Celery seeds 1/2 tsp. Garlic salt 1-1/2 tsp. Basil 1 tsp. Cilantro 1/2 tsp. Dill weed 1/2 Tbs. sugar(More or less to taste) 1/2 tsp. Citric Acid (optional, for a longer shelf life) Saute Onion along with the spices in a small amount of veggie broth, wine, or water until transparent and tender. Put tomatoes and onion mixture in blender, add vinegar and sugar. Blend salad dressing on low speed. Taste, add more vinegar, salt, and/or more sugar to suit individual taste buds.
_____________________________________________________ *** Zesty Salad Dressings ***
Mix together equal parts lemon juice, orange juice and lime juice. Add fresh minced garlic, fresh dill and your favorite salad herbs. Pinch of sea salt. Chill to blend flavors and serve over a tossed salad. There you have our versions of fat free and low fat salad dressings recipes. We certainly hope you enjoy!!! 
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