Making your own salad dressing ensures that you do not consume the unnecessary preservatives and sweeteners found in store-bought dressings. Extra virgin olive oil and vinegar both offer significant health benefits—use high-quality products for best results.

• 1 cup extra-virgin olive oil
• 3⁄4 cup aged white wine vinegar
• 2 tablespoons chopped flat leaf parsley
• 11⁄2 tablespoons dried basil
• 1 tablespoon Dijon mustard
• 1⁄2 tablespoon minced shallot
• 2 cloves garlic, minced

Extra-virgin olive oil provides omega-3 fats and is the only oil that should be used in salad dressings. To sweeten dressings naturally, use a little stevia. Adding herbs such as oregano enhances the flavor and supplies antioxidant power.

• 1 cup red wine vinegar
• 3⁄4 cup extra-virgin olive oil
• 1 packet stevia
• 2 tablespoons lemon juice
• Herbs as desired
• In a large bowl, combine the vinegar, oil, stevia, lemon juice, and herbs.

Simple ingredients can take on a unique flavor by adding a few Indian spices. Reduced fat Greek yogurt is a smart dairy choice and can be used in any creamy salad in place of regular yogurt. It lends salads an extra-creamy texture while reducing calories and increasing protein.

• 1 cucumber, peeled, seeded, and finely chopped
• 1 teaspoon chopped onion
• 1⁄4 teaspoon sea salt
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 2 medium tomatoes, chopped
• 1 red bell pepper, chopped
• 3⁄4 cup low-fat (2%) Greek yogurt
• 1⁄4 cup chopped parsley

For a change of pace, try this healthy take on the traditional Waldorf salad. You’ll never miss the mayonnaise. The fruity flavors also work as a breakfast salad.

Light and Creamy Dressing

• 1⁄2 cup plain unsweetened soy yogurt
• 2 tablespoons fresh lemon juice
• 2 teaspoons minced garlic
• 1 tablespoon minced shallot
• 2 teaspoons finely chopped parsley
• 1⁄2 teaspoon lemon zest
• Dash sea salt
• Stevia to taste

• 3 tart apples, such as Granny Smith, chopped
• 1 rib celery, chopped
• 2 cups halved seedless grapes
• 1⁄4 cup currants or raisins
• 1 head romaine lettuce, torn into bite-size pieces
• 3⁄4 cup walnuts, chopped and toasted

Avocados contain high levels of monounsaturated fats, vitamins, and fiber. They have
been shown to help improve cholesterol levels, and the good fats they contain benefit
the brain, joints, and heart. The anti-inflammatory oleic acid in avocados helps arteries
remain flexible.

• 1 package (5 ounces) mixed baby spring greens
• 1 avocado, sliced
• 1 cucumber, peeled and chopped
• 1 green bell pepper, chopped
• 2 carrots, chopped
• 2 tomatoes, chopped
• 4 ounces Cheddar cheese, shredded (optional)