If you look at the ingredient label for most shelf-stable salad dressing found at the store, they contain added trans fats, binders, stabilizers, sodium, and sugars. Fat free dressings contain even more added sugars and sodium to replace flavor and texture from the missing fat. Our homemade Salad Dressing Trio doesn’t skip out on flavor with the use of herbs and gives you a serving of heart healthy oils that are also full of flavor. These recipes use simple ingredients and can be use for a variety of recipes, such as marinade for chicken, dressing for a fresh green salad, or pasta salad (see below!). This Salad Dressing Trio gives you a variety of flavors and helps decrease the trans fats, sodium and sugars typically found in bottled dressings! Try each one and let us know your favorite!

Salad Dressing Trio

Greek Dressing

4 servings

 

¼  cup olive oil

½ cup red wine vinegar

2 tsp garlic powder

1 tbsp lemon juice

2 tsp thyme

¼ tsp salt

¼ tsp pepper

  1. Combine all ingredients into a bottle
  2. Shake well before use
  3. Keep refrigerated for up to 2 weeks.

 

Nourishing Nutrition Facts

Per serving (about ¼ cup)

Calories: 126 calories

Fat (g): 12 g

Sodium (mg): 147 mg

Protein (g): 0 g

Carbs (g): 0 g

 

 

Italian Dressing

4 servings

 

¼ cup olive oil

1 cup apple cider vinegar

2 tsp garlic powder

2 tsp oregano

2 tsp rosemary

2 tsp onion powder

¼ tsp salt

¼ tsp black pepper

  1. Combine all ingredients into a bottle
  2. Shake well before use
  3. Keep refrigerated for up to 2 weeks.

 

Nourishing Nutrition Facts

Per serving (about ¼ cup)

Calories: 132 calories

Fat (g):12 g

Sodium (mg): 148 mg

Protein (g): 0 g

Carbohydrates (g): 0 g

 

Asian Sesame Dressing

4 servings

 

¼ cup sesame oil

¾ cup rice vinegar

2 tsp garlic powder

2 tsp onion powder

4 tsp ground ginger

2 T sesame seeds

2 tsp lite soy sauce

  1. Combine all ingredients into a bottle
  2. Shake well before use
  3. Keep refrigerated for up to 2 weeks

 

Nourishing Nutrition Facts

Per serving (about ¼ cup)

Calories: 160

Fat (g): 14 g

Sodium (mg): 220 mg

Protein (g): 1g

Carbohydrates (g): 2g

 

** For all our dressings, the oil will solidify once kept in the refrigerator. Don’t worry, this is normal! That’s because the heart healthy monounsaturated fats naturally solidify in cold temperatures. Check out our blog post The Skinny on Fats to learn more. We recommend leaving the dressing out for about 10 minutes before use.

Greek Salad

Greek Pasta Salad

 

Pasta salad is one of my most favorite things to make, I mean, who doesn’t love pasta? The best part about pasta salads, in my opinion, is the versatility. You can choose any type of pasta, veggies, dressing, or cheese and really create it to your liking. It’s also super easy. In the time that the pasta cooks, you can have as your other ingredients chopped and prepped, which is time saving. Pasta salad is also a great make ahead item that can last you the whole week! We created a Greek-inspired recipe that can surely fit into your meal plan. Feel free to add extra veggies, such as cherry tomatoes, red peppers or raw zucchini, to get that extra serving in! Using our recipe from the Salad Dressing Trio also helps cut down on extra fat, sodium and sugar, commonly added bottled salad dressings. You’re going to love this recipe!

 

Greek Pasta Salad

by : Lisa Kay, MS, RD

About 4 servings

 

2 cups whole wheat pasta, cooked and cooled

½  cup kalamata olive

½ cup reduced-fat feta cheese

½ red onion, sliced

1 medium green pepper, diced

½ cucumber, diced

1 batch of Greek Salad dressing

  1. Combine all ingredients into a large serving bowl. Best served chilled.

 

Nourishing Nutrition Facts

Per serving: about ¾ cup

Calorie: 296

Fat (g): 17 g

Sodium (mg): 626 mg

Protein (g): 10 g

Carbs (g): 24 g

Fiber (g): 4 g

 

Serving suggestion: Serve as a fresh side at your next cookout, potluck, or office party. Add a protein, such as garbanzo beans or grilled chicken, to bulk up the recipe to make it a full meal. Add your own fresh veggies to make it your own!