Here is Kim's latest article in the Samaritan Ministries Christian Health Care Newsletter.
In The Kitchen
Homemade salad dressings: Easy and Inexpensive
by Kimberly Evans
It is a beautiful sunny day here in Central Illinois. Much warmer than most January days, the mercury is hovering in the upper 40’s and the children and I are compelled to lay school work aside. As we venture down our country road the sun energizes and revives us. With this little taste of warmer weather my mind drifts to thoughts of gardening. I check the mailbox in eager anticipation of that first seed catalog. I recollect last summer’s delectable choices from the local farmers’ market. My mouth waters with thoughts of that first spring salad and of course, homemade dressing.
Several years ago when our family began eliminating processed foods from our diet I found we could avoid alot of food additives and preservatives by making our own salad dressings. Healthier and better tasting oils and sweeteners were also an advantage to replace soy bean oil and high fructose corn syrup. While eliminating some of the less desirable ingredients from our diet was appealing I shuddered to think of adding more time to meal preparation for our growing family. Eventually my frugality won out when I realized how much money I could save by making my own salad dressing. As with many other food items it is less expensive to pay for simple ingredients rather than the processed, ready to serve version.
I began by trying out a simple vinegar and oil type Italian dressing. This was new territory for me and I was very careful to follow the recipe. When I realized I need not be so meticulous about measuring ingredients I was pleasantly surprised to realize how little time this new endeavor really took. In a matter of seconds I could whip up a homemade dressing any salad would be delighted to wear! The secret is in the ratio of vinegar to oil. The recipes I’ve come across use anywhere from one to five parts oil to one part vinegar. I soon found I could easily “eye” the proper amounts and then add the other flavorful ingredients. With so many choices of herbs, different kinds of vinegars and natural sweeteners available the possibilities are unlimited. Cultured products like yogurt, buttermilk, kefir and cheeses contain all those friendly bacteria that can aid digestion and make raw vegetables more palatable. What a great way to start a meal!
Kimberly Evans is the wife of SMI Treasurer Bryan Evans, and the mother of 7 children,.
tips for dressing making
` Lemon juice is a wonderful additon to or replacement for vinegar.
` Try to put the most commonly used herbs in a convenient place where they will be readily available for dressing making.
I am more likely to use mine now that they are in a drawer next to the stove.
` For recipes calling for bottled catsup try tomato paste or
make your own.
` Try different types of vinegars.(cider, red wine, balsamic...)
` Consider buying dried minced onion. The thought of having to chop onion always made me shy away from certain recipes.
` A hand blender mixes dressing nicely and keeps it from separating so quickly.
` Chopped sun dried tomato adds a nice flavor.
` Add even more health benefits to your salad by putting in a little flax oil.
` Freshly grated parmesan cheese gives wonderful flavor to many dressings.
recipes
Creamy” ranch” style dressing
` Start with plain yogurt, buttermilk, kefir or even blended cottage cheese.
` Add minced onion and garlic, chopped parsley(dried or fresh) and salt.
` Blend well.
` For a cool refreshing summertime dish add a little crushed mint and pour over sliced cucumber.
sweet and sour dressing
1 part honey
2 parts lemon juice or vinegar
2 parts oil
1 part water
1 part tomato paste
` Add minced onion and garlic and salt to taste.
Italian dressing
` Start with one part vinegar to four parts extra virgin olive oil.
` Add minced onion and garlic along with your favorite Italian herbs. (basil, oregano)
` Salt and pepper to taste.
` Blend well.
For more specific recipes try Nourishing Traditions by Sally Fallon and Mary Enig or
Whole Foods for the Whole Family from La Leche League.
I would suggest the Lemon Honey Dressing in the Nourishing Traditions cookbook. (page 134) Following is a basic Vinaigrette Recipe from Whole Foods for the Whole Family.
basic Vinaigrette dressing
1/4c vinegar or lemon juice
2t tamari soy sauce
1/8t dry mustard
1/8t garlic powder
1/8t black pepper
1/4t each gasil and oregano or mint
and dill weed
1/2t celery salt(optional)
5T olive oil
Place vinegar in measuring cup. Add soy sauce, seasonings and oil. Stir well and refrigerate several hours before using.
for more recipes
Nourishing Traditions
by Sally Fallon and Mary Enig.
New Trends Publishing401 Kings Highway,
Winona Lake, IN 46590.
877 707-1776
www.newtrendspublishing.com
Whole Foods for the Whole Family
by La Leche League
International400 N. Meacham Road
Schaumburg, IL 60173
847-519-7730
www.lalecheleague.org