The Everything Salad Book (5 page)

If you prefer a salad dressing with more zing, replace the dried ground ginger with fresh, finely minced ginger root.

1. Combine tofu, lemon juice, water, lemon zest, ginger root, salt, and pepper in a blender. Blend on low until smooth.
   

2. Slowly feed oil into the blender. Blend on low until emulsified. Pour dressing into a lidded bottle. Add poppy seeds to bottle. Screw on lid and shake well to mix. Store dressing in refrigerator and shake well before using.
   

PER SERVING

Calories:..........29

Fat:..........3 g

Protein:..........0.5 g

Sodium:..........1 mg

Fiber:..........0 g

Carbohydrate:..........0.5 g

Poppy seeds used in cooking are dried seeds from an Oriental poppy flower that has already bloomed and died. The tiny bluish-black seeds have a nutty flavor that's been appreciated in culinary circles since at least Ancient Greece. Their tiny size and potent taste mean that you only need a little to add color and flavor to a recipe. Remember, it can take hundreds of seeds just to fill 1 teaspoon.

This quick dressing has far less fat and calories than regular blue cheese dressing, but still provides that tangy blue cheese flavor.

Put all the ingredients, except the blue cheese, in a blender and process until smooth. Fold in the blue cheese. Scrape dressing into a bottle or bowl. Cover and store in fridge until needed.

PER SERVING

Calories:..........29

Fat:..........1.5 g

Protein:..........2.5 g

Sodium:..........95 mg

Fiber:..........0 g

Carbohydrate:..........2 g

In a blender, combine: 1/8 cup nonfat yogurt, ¼ cup nonfat cottage cheese, and ½ teaspoon vinegar. If you prefer a more sour taste, add another ½ teaspoon of vinegar. The type of vinegar you use will affect the taste as well. Apple cider vinegar tends to be more sour than white wine vinegar, for example.

An all-American creamy homemade ranch dressing, without the buttermilk. Get those baby carrots ready to dip!

1. Whisk or blend together all ingredients, except chives, until smooth.
   

2. Stir in chives until well combined. Pour into bottle and chill in fridge until needed.
   

PER SERVING

Calories:..........70

Fat:..........7 g

Protein:..........0 g

Sodium:..........52 mg

Fiber:..........0 g

Carbohydrate:..........2.5 g

Vegan mayonnaise is a creamy condiment made without any animal by-products. There are several different ways to create vegan mayonnaise, but most brands use seed oil, nut meat, tofu, or soy milk to create the creamy texture of traditional mayonnaise. Like classic mayonnaise, vegan mayonnaise comes in many varieties, such as Dijon and herb.

Play with the baby spinach and basil ratios a little until you discover the perfect balance for your taste preferences.

1. Place spinach, basil, garlic, walnuts, pepper, salt, oil, and 1 tablespoon lemon juice in a processor. Process until silky smooth. Add up to 1 tablespoon extra oil if needed to smooth mixture.
   

2. Slowly feed remaining 1 tablespoon lemon juice, chicken broth, and vinegar into processor. Process until smooth and fully mixed. Pour mixture into a bottle and store in refrigerator. Shake well before each use.
   

PER SERVING

Calories:..........22

Fat:..........2.5 g

Protein:..........0 g

Sodium:..........25 mg

Fiber:..........0 g

Carbohydrate:..........0.5 g

A creamy and tangy Japanese-inspired salad dressing. A bit of minced fresh ginger would add another layer of flavor if you happened to have some on hand.

Process all ingredients together in a blender or food processor until smooth. Pour into a bottle and chill in refrigerator until needed. Shake well before use.

PER SERVING

Calories:..........30

Fat:..........2 g

Protein:..........1 g

Sodium:..........389 mg

Fiber:..........0 g

Carbohydrate:..........1.5 g

Miso is Japanese seasoning made with fermented rice or barley. It's available in a variety of interchangeable flavors and colors; red, white, and barley miso being the most common. Which type you use is really a personal preference. Asian grocers stock miso at about 1/3 the price of natural-foods stores, so if you're lucky enough to have one in your neighborhood, it's worth a trip.

This dressing lives up to its name and the ground flaxseeds hide healthy fiber among the rich flavors. Tastes as good on salads as it does drizzled over meat dishes.

Place all ingredients in blender and blend until smooth.

PER SERVING

Calories:..........9

Fat:..........0.5 g

Protein:..........0.5 g

Sodium:..........2 mg

Fiber:..........0.5 g

Carbohydrate:..........1 g

In addition to providing fiber, ground flaxseeds are rich sources of omega-3 and -6 essential fatty acids. The oil is low in saturated fat, and therefore a heart-healthy choice. Just remember that flax-seed oil must be refrigerated; otherwise it goes rancid.

Turn this zesty salad dressing into a dip for veggies or a sandwich spread by reducing the amount of liquids.

1. Process all the ingredients, except olive oil, together in a blender or food processor until blended.
   

2. With the blender or food processor on high speed, slowly add in the olive oil, blending for another full minute, allowing the oil to emulsify.
   

3. Pour dressing into a bottle and chill in the refrigerator for at least 10 minutes before serving; dressing will thicken as it chills. Shake dressing before use.
   

PER SERVING

Calories:..........69

Fat:..........6.5 g

Protein:..........1.5 g

Sodium:..........125 mg

Fiber:..........0.5 g

Carbohydrate:..........2 g

Tahini is a sesame seed paste native to Middle Eastern cuisine with a thinner consistency and milder flavor than peanut butter. You'll find a jarred or canned version in the ethnic foods aisle of large grocery stores, or a fresh version chilling next to the hummus if you're lucky. Check the bulk bins at co-ops and natural-foods stores for powdered tahini, which can be rehydrated with a bit of water.

For the greatest ease, use a small bowl and an immersion hand blender to mix the small amount of dressing together.

1. Add tofu, water, mustard, honey, mustard seed, salt, and pepper to a small blender or food processor. Process until smooth.
   

2. Add vinegar and oil to dressing. Process until fully mixed. Pour mixture into a bottle and store in refrigerator. Shake well before use and discard after 1 week.
   

PER SERVING

Calories:..........39

Fat:..........3.5 g

Protein:..........0.5 g

Sodium:..........59 mg

Fiber:..........0 g

Carbohydrate:..........2 g

This creamy recipe not only adds extra protein to your salads by using chickpeas, it offers far less fat and calories than other dressings.

1. Add chickpeas, vinegar, celery leaves, parsley, thyme, salt, cumin, and turmeric to a blender or food processor. Process until smooth.
   

2. Add oil to mixture and process until fully mixed. Add water and mix well. Pour dressing into bottle and chill in refrigerator. Shake well before use.
   

PER SERVING

Calories:..........41

Fat:..........3.5 g

Protein:..........0.5 g

Sodium:..........45 mg

Fiber:..........0.5 g

Carbohydrate:..........2 g

Celery leaves are the leaves at the top of each celery stalk and have the same light flavor as the stalks. As long as you can find celery fresh enough to have crisp and springy leaves without slime or cracks, the leaves make a wonderful addition. Simply pull or slice the leaves from the stalk, chop them as needed, and throw into the dish.

This recipe for garlic lovers tastes great with almost any salad, but truly shines when drizzled over a large bowl of plain iceberg or romaine lettuce.

1. Place everything, except the oil and Parmesan cheese, in a food processor. Process until smooth.
   

2. Slowly add oil to processor and mix for 30 seconds. Pour Parmesan into the processor and mix for 10 seconds.
   

3. Pour dressing into a bottle and cover with lid. Shake well before each use and refrigerate to store.
   

PER SERVING

Calories:..........1,677

Fat:..........177 g

Protein:..........20 g

Sodium:..........1,354 mg

Fiber:..........0 g

Carbohydrate:..........6 g

Flat-leaf parsley, also known as Italian parsley, has a stronger scent and flavor than other parsley types. There are over thirty different types of parsley, but flat-leaf and curly are the two used most in cooking. Some people prefer curly parsley for its mellow taste, but other ingredients in the recipe tend to overpower its subtle flavor. Thus, curly parsley is most often used as a visually appealing garnish.

This dressing gives a burst of flavor to even the dullest salad.

1. Combine zest, pickled jalapeño, brine, rice vinegar, orange concentrate, Dijon, and sesame oil in a blender.
   

2. Blend on medium speed, slowly drizzling in the peanut and olive oils. Season to taste with salt and pepper. Pour dressing into a lidded bottle and store in refrigerator. Shake well before using.
   

PER SERVING

Calories:..........51

Fat:..........5 g

Protein:..........0 g

Sodium:..........0 mg

Fiber:..........0 g

Carbohydrate:..........0.5 g

A versatile dressing to use over mixed greens topped with rotisserie chicken, on top of green beans, or as a marinade for chicken.

Add all the ingredients in a glass bowl and whisk to combine. Taste and adjust seasoning as desired. Remix just before serving. Refrigerate any unused portion and bring to room temperature before serving.

PER SERVING

Calories:..........240

Fat:..........27 g

Protein:..........0 g

Sodium:..........195 mg

Fiber:..........0 g

Carbohydrate:..........0 g

This sweet and tangy salad dressing tastes great with any type of greens, from sweet baby spinach to peppery red mustard leaf.

1. Place walnuts in a chopping bowl. Chop walnuts until they reach a very fine, almost powder-like, consistency.
   

2. Whisk together the walnuts, vinegar, mustard, honey, salt, pepper, garlic, and ginger together in a small bowl. Mix well.
   

3. Pour the mixture into a bottle. Add the oil to the bottle and screw the lid on tightly. Shake the mixture very well to combine the oil and vinegar mixture. Store in fridge and shake well before each use.
   

PER SERVING

Calories:..........1,518

Fat:..........160 g

Protein:..........3.4 g

Sodium:..........1,183 mg

Fiber:..........1.5 g

Carbohydrate:..........25 g

The easiest way to chop a small amount of walnuts is to use a wooden cutting board, spatula, and knife. Place the nuts in a pile and chop. As the pieces spread out, use the spatula to keep sweeping them back into a pile for chopping. Don't be tempted to place the nuts in a large food processor, as the processor is much more likely to create walnut butter rather than finely chopped nuts.

No need to purchase expensive and sugar-laden salad dressings at the grocery store! This simple vinaigrette will serve you well for a last-minute salad dressing.

Whisk together all ingredients with a fork until well combined.

PER SERVING

Calories:..........94

Fat:..........10 g

Protein:..........0 g

Sodium:..........38 mg

Fiber:..........0 g

Carbohydrate:..........1 g

Roasted garlic paste comes in small jars that are usually located near the fresh garlic or spices in grocery stores.

Add ingredients to a food processor or high-powered blender. Process until smooth and pour mixture into a lidded bottle. Chill in fridge and shake well before each use.

PER SERVING

Calories:..........967

Fat:..........102 g

Protein:..........3 g

Sodium:..........1,794 mg

Fiber:..........11 g

Carbohydrate:..........16 g

Thaw out frozen raspberries if fresh are not available. Use a colander in a bowl for thawing to keep the berries from becoming soggy and watered down.

1. Add raspberries, onion, vinegar, basil, salt, pepper, thyme, parsley, and cumin to a food processor. Process until smooth.
   

2. Slowly feed the oil into the processor. Process until emulsified. Pour dressing into bottle and twist on lid. Store in fridge and shake well before use.
   

PER SERVING

Calories:..........1,041

Fat:..........109 g

Protein:..........1 g

Sodium:..........1,168 mg

Fiber:..........8.5 g

Carbohydrate:..........15 g

There are a few tricks you can use to cut onions without ending up in tears. Chilling the onion in a freezer for 5–10 minutes before cutting, or cutting the onion in a bowl of cold water, helps weaken and contain the enzymes that cause you to tear up. Using an extremely sharp knife helps prevent crushing the onion, which reduces the amount of tear-inducing enzymes released.

The roasted tomatoes in this recipe add a whole new layer of flavor to the tangy dressing and add a hint of smoky sweetness to any salad.

1. Preheat oven to 400°F.
   

2. Cut the tomatoes in half by length and use a spoon to scoop out the seeds. Place tomatoes on a baking sheet lined with parchment paper. Drizzle 3 tablespoons oil over the tomatoes. Sprinkle with garlic, salt, and pepper.
   

3. Roast tomatoes for 20 minutes, or until tomatoes concentrate and start to caramelize. Remove from oven and let cool 10 minutes.
   

4. Place roasted tomatoes, ketchup, honey, paprika, mustard, and celery seed in a food processor. Slowly feed the vinegar as you process. Process until smooth. Slowly feed remaining oil into the processor. Process until emulsified.
   

5. Pour dressing into a bottle and store in fridge. Shake well before each use.
   

PER SERVING

Calories:..........1,361

Fat:..........114 g

Protein:..........13 g

Sodium:..........1,760 mg

Fiber:..........13 g

Carbohydrate:..........95 g

You can store roasted tomatoes in the refrigerator for up to four days if you want to roast one day and make the dressing later. Let the tomatoes cool completely before placing them in a container and storing them in the fridge. You can also freeze the roasted tomatoes for up to six months.

Use only fresh herbs for this dressing. It makes a delicious sauce for grilled fish and sturdy greens.

Combine all the ingredients in a nonreactive bowl and whisk until well blended. Taste and adjust seasoning as desired. Pour dressing into lidded container and refrigerate until ready to use. Shake well before using.

PER SERVING

Calories:..........178

Fat:..........19 g

Protein:..........1 g

Sodium:..........149 mg

Fiber:..........0 g

Carbohydrate:..........1.5 g

Fresh herbs add a unique flavor to the traditional salad. A 2-tablespoon serving of basil, chives, or parsley has just a trace of carbs; chervil has 2g of carbs; and fennel has 1g.

You can use this as a dressing for chicken salad and add a small amount of water chestnuts, sprouts, and scallions for added crunch.

Combine all the ingredients in a nonreactive bowl and whisk until well blended. Taste and adjust seasoning as desired. Refrigerate until ready to use.

PER SERVING

Calories:..........210

Fat:..........22 g

Protein:..........1 g

Sodium:..........518 mg

Fiber:..........0 g

Carbohydrate:..........2 g

Take a break from blue cheese with this rich and creamy feta dressing that enhances, but never overpowers, any salad.