WEIGHT LOSS & LIFESTYLE MEDICINE COACHING I  NINA FRUSZTAJER, MD, MS

Nutrition

Easy Salad Dressings: Shake in a Jar

These easy salad dressings can add some pizzazz to your veggies.  Each takes only minutes!  While there are plenty of great bottled dressings available in the supermarket, these are fresher and, at least in my opinion, even tastier.  Throw together whatever veggies you have on hand for your salads.  You can vary things up by swapping out your usual lettuce with arugula, baby kale, shaved Brussels sprouts, shredded cabbage, and arugula.  Adding protein, cooked grains, nuts, and shredded or crumbled cheese can turn a simple salad into a fabulous meal – simple and delicious! 

Instructions

For each recipe, combine all ingredients in a jar with a tight-fitting lid and shake until well combined. Refrigerate for at least 30 minutes to allow flavors to blend before serving.

Balsamic Vinaigrette Dressing

1/2 cup extra virgin olive oil

3 Tablespoons balsamic vinegar

1 tablespoon dijon mustard

1 tablespoon maple syrup

2 cloves garlic, finely minced OR 1 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon ground pepper

1/2 teaspoon thyme

Sesame Ginger Dressing

1/4 cup avocado or olive oil

3 tablespoons toasted sesame oil

3 tablespoons seasoned rice vinegar

3 tablespoons soy sauce

2 tablespoons honey

1 tablespoon fresh ginger, grated or finely minced, OR 1 tsp ground ginger

2 cloves garlic, grated or finely minced, OR 1 teaspoon garlic powder

Lemon Dijon Dressing

2/3 cup extra virgin olive oil

3 tablespoons Dijon mustard

Juice of 1 lemon 

1 tablespoon apple cider vinegar 

2 cloves garlic, minced, or 1 teaspoon garlic powder

1 tablespoon maple syrup

1/2 teaspoon salt

1/2 teaspoon white pepper

Chili-Lime Dressing 

6 tablespoon extra virgin olive oil

1 lime, juice and zest of half of the zest

2 tsp soy sauce

2 tsp maple syrup

1 tsp ground cumin

1 medium clove garlic, finely minced, OR 1 teaspoon garlic powder

1/4 – 1/2 teaspoon red pepper flakes (or to taste)

Italian Dressing

2/3 cup extra virgin olive oil

3 tablespoons sherry or red wine vinegar

2 teaspoons each: dried parsley, basil, and oregano 

2 teaspoons maple syrup

1 shallot, minced, OR 2 teaspoons onion powder 

1 clove garlic, finely minced OR 1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon black pepper

photo credit: from wideopeneats.com.

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