The current health crisis leaves people scrambling to save calories in any way that they possibly can. Salads are ideal for this, but salad dressing can add huge amounts of calories onto a seemingly healthy dish. Though diet salad dressings are manufactured, it is difficult to trust the nutritional information that is given to you in stores. The only way to ensure that your salad is truly healthy is to make healthy salad dressings from scratch. Read on to learn how to make healthy salad dressings.
Things You'll Need
- 2 tbsp. sugar substitute
- 1 cup of cold water
- ¼ cup vinegar
- ½ tsp. dry mustard
- 2 tbsp. cornstarch
- ¼ cup vegetable oil
- ½ tsp. salt
Consider your diet. Many people who want to make healthy salad dressings are on a diet of some sort whether it is a low-fat diet, low-carb diet, low-sugar diet, or low-sodium diet. You will need to adapt the recipe for healthy salad dressing based on dietary concerns. For example, if you are on a low-sodium diet, then you should leave out the salt.
Gather all the ingredients you will need. You will then combine the vinegar, sugar substitute, dry mustard, salt and vegetable oil in a small bowl. In a separate saucepan, combine the water and cornstarch. Cook the mixture over low heat and stir. Remove the mixture from the stove when it is syrupy and clear.
Remove the water and cornstarch mixture from the stove. Continue to stir the water and cornstarch mixture for another minute as it cools. Then, take the syrupy mixture and pour it into the bowl containing the dry mixture. Using a rotary beater, beat the two mixtures together until thoroughly mixed.
At this point, the healthy salad dressing can be customized for your own preferences. You might add a dash of paprika, pepper, or another similar spice. You could also add a couple drops of yellow food coloring. Make sure that whatever you add to the dressing does not too many additional calories.
Store the dressing in an airtight container and keep it in the refrigerator. When preparing to use the healthy salad dressing on your salad, carefully measure out one tablespoon of the dressing. One tablespoon is a mere 30 calories. There is no way that a salad dressing could get any healthier than that.
Tips & Warnings
- To change the consistency of the healthy salad dressing, experiment with the ratio of cornstarch to water.
- Try the salad dressing on different kinds of salads in order to figure out what makes it taste best.
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