When it comes to salads, you may pay lots of attention to what greens and veggies you want to use and how your ingredients pair with each other, but when it comes to dressing, who thinks that final stage through?
Salad dressing, not only add taste and character to your bowl of veggies but also helps in absorbing necessary nutrients from it. As per studies, eating salad veggies with oil allowed the body to absorb different micronutrients, including alpha and beta carotene, lutein, lycopene, vitamin A, K, and E.
In contrast, eating a salad without any fat in it may deprive your body of these healthy nutrients, which are known as carotenoids.
We should eat salads with oil or fat, but what are my options then, just plain old oil and vinegar dressing? Or should we start adding those store-bought dressing into our salad bowls? Well, the answer to both these questions is a big NO. Let’s dig more into this.
Firstly, what is a salad dressing?
Salad dressing is a type of sauce, especially meant for salads and typically one consisting of oil and vinegar with herbs or other flavorings. Salad dressings fall into two broad categories: creamy salad dressings or vinaigrette dressings.
The creamy dressings use mayonnaise, sour cream, or yogurt as a base while the vinaigrette dressings use oils and kinds of vinegar or fruit juice and seasonings or spices as a base.
When considering a salad dressing for the salad, use a flavor that complements and combines the characteristics of the salad ingredients. If the greens or ingredients have a strong taste, then use dressings that are robust in flavors. Delicate greens require a lighter weight dressing, so it does not overpower the salad ingredients. The weight of the sauce also matters. Lighter weight vinaigrettes will evenly coat salad ingredients while creamier and heavy dressings provide a thick coating.
How to make one by yourself?
Generally, vinegarette type salad dressings are the most popular ones for salads. To make a simple vinegarette, add oil and vinegar in a 2:1 ratio and then season it with salt and black pepper. To make dressing thicker or lighter, change the proportion of oil and vinegar. Click here for Ten simple Salad dressing that you can make at home.
Say ‘NO’ to store-bought salad dressings!!
Making a salad dressing from scratch at home is so simple, and takes very little time. Apart from having full control of the taste and consistency of salad dressing, if you make them at home, you will save you a ton of money and protect yourself from harmful chemicals and preservatives. Many store-bought sauces have HFCS added in them for sweetness. HFCS and added sugar cause many serious health issues, including diabetes and heart disease (3, 4). Avoiding high-fructose corn syrup and added sugar, in general, maybe one of the most effective ways to improve your health and lower your risk of disease.
Added oil is an essential part of a healthy salad eating practice. It helps in absorbing multiple micronutrients and add taste to our greens and veggies. Making it at home is also quite simple and easy.