Question of the Week: Healthy Salad Dressing Options

The following question was submitted for discussion on this week's blog, "I've been trying to increase my salad intake and am not sure about what type of dressing to choose.  Could you give me some suggestions for salad dressings that are acceptable for someone with diabetes?"

First, it is great that you want to increase the amount of salad you eat.  Greens and vegetables are loaded with lots of vitamins, minerals, nutrients, and FIBER!  In addition to being "nutrient-dense", they are low in calories, and will keep you feeling fuller longer!

Salad Dressings should always be on the side so you can control the amount used, and I always suggest dipping your fork in the dressing rather than pouring it on.   Always remember to watch your portions.  It is easy to pour mindlessly...  If using a commercially produced dressing, READ the labels.  Many of these dressings are full of fat, salt, and sugar, and high in calories.

When eating out, choose reduced or fat free varieties when available.  Ask for fresh lemon wedges to squeeze over your salad with black pepper in lieu of dressing.  Oil and vinegar is always a better choice and be sure to use more vinegar to oil.  Avoid creamy based dressings when possibly.

Experiment with other types of vinegar and oil combinations.
 
Here are some healthy dressings (inspired by Mark's Daily Apple) that are quick and easy for you to make at home:

**Raspberry Vinaigrette
1/2 cup raspberry vinegar
1 tbsp of honey
1 tbsp fresh mint leaves, finely chopped

**Parsley Vinaigrette
3 tsp olive oil
2 tsp lemon juice
1/4 tsp onion powder
2 tsp chopped parsley

Alton Brown of the Food Network has a no Guilt Caesar Dressing : No Guilt Caesar Salad Dressing!

Bon Appetite!