A Healthy Salad Dressings

Store bought salad dressings will add:

 

  • salt
  • preservatives
  • bad fats
  • bad sugars
  • neurotoxins from MSG

and other harmful additives that take their toll over time. Our greatest health risk is our lifestyle and that means what we do on a daily basis has a significant impact in adding toxic stressors that shift our body from one of health to toxic, acidic stress. We poison ourselves slowly and daily by our lifestyle. Becoming aware of these invisible stressors will help to reduce our biochemical stressors and help our body reset its balancing mechanisms. Having a versatile and healthy salad dressing will provide the body with healthy fats to curb appetite, moisten skin, and nourishes the brain and body!

To learn what a good salad dressing is one needs to know what makes a bad one. The most important ingredient is the oil. Certain oils oxidize. Eating oxidized oils adds unnecessary and harmful free radicals that damage our cell membranes and DNA. The wrong type of oil also causes the body to make more inflammatory chemicals such as: arachidonic acid, which contributes to inflammatory disorders such as:

  • joint pains
  • irritable bowel
  • skin conditions
  • bloating
  • indigestion
  • allergies

Soybean oil, and canola oil are two of these oils to avoid in salad dressings. How these oils are processed or refined causes the polyunsaturated components of these oils to become oxidized, which causes your body to make more arachidonic acid! These oils are also high omega 6 oils and it is the ratio of omega 3:6 that determines how much inflammation your body will have to deal with. The more omega 6 the more arachidonic acid your body makes.
Olive oil is preferred. However, labeling can be deceptive. If the bottle lists soybean or canola oil before it lists olive oil, then the actual amount of this oil is less than the first oil listed. For taste, extra virgin olive oil is the lightest in taste and best for salads and high in antioxidants. However, because it is low in essential fatty acids because it is mostly a monounsaturated oil a good oil to add can be flaxseed oil or Udo’s Choice oil.

Udo’s Choice Oil is high in unrefined polyunsaturated oils and contains  a good balance of omega-3 to omega-6 fatty acids. There are several variations of the Udo’s Choice Oil. One is labeled DHA 3-6-9 Blend and it  contains a DHA algae oil blended with organic flax oil, coconut oil, evening primrose oil, rice bran oil, oat germ and bran oil, and a few others. An excellent mix of healthy oils.

The remaining “unhealthy” ingredients in store bought salad dressings are the seasonings and sweeteners. Natural flavors can legally contain MSG to boost taste but this is a neurotoxin and causes migraines and headaches in sensitive individuals and ADD symptoms, and hyperactivity in others. High sodium or table salt is harmful and is unbalanced salt contributing to water retention and high blood pressure. High fructose corn syrup (HFCS) is a common sweetener that has no purpose in anyone’s pantry. Chemical preservatives, food colorings, stabilizers and emulsifiers preserve the shelf life and visual color attractiveness of the product. They serve no health benefits and add to our toxic load.

It is easy to make your own salad dressing and store it in the refrigerator. Empty and wash a store-bought salad dressing bottle and fill as follows:

Fill 1/3 of the bottle with organic balsamic vinegar
Add 1/3 of the bottle with organic apple cider vinegar
Add 1/3 of the bottle with equal parts of extra virgin olive oil and Udo’s Choice EFA Oil Blend

For sweetener to taste use either:
Liquid stevia
Local grown honey
Maple syrup

For spices you can pour out what you want to use for dressing that day into a crucible and add some fresh basil, cilantro, and dried spices and grind, or add them to your bottle and store. Here are some ideas for your spice mix:

A few shakes of organic onion powder
A crushed garlic clove, or garlic powder
Black pepper
Sea salt
A couple sprigs of cilantro, basil, parsley, or just throw these in your salad!

Remember that you can always add to your salad the following to perk up the flavor:
Diced fennel root
Parsley leaves
Basil leaves
Cilantro leaves
Fresh squeezed lemon or lime
Slices of apple, oranges
Organic unsalted Almonds (high in magnesium)
Unsalted organic sunflower seeds (high in magnesium)
Unsalted organic pecans
Unsalted organic walnuts
Garbanzo beans, kidney beans

Your salad can become a meal with protein: eggs, roasted turkey, pork, chicken, wild salmon.

Make eating salads fun and allow family members to add what they loved to customize their salads. They will eat more greens and fewer carbohydrates and your healthy salad dressing will supply their body with great healthy fats!

Please note:
Information on this site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this site for diagnosing or treating a health problem or disease,or prescribing any medication or other treatment.

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Anna Manayan

Anna Manayan