There are better alternatives, of course, like Walden Farms dressings with 0 fat, 0 carbs, and 0 calories. But even these can be outdone by some quick and simple combinations.
For a quick recipe you need 1 part acid to 2 or 3 parts oil, depending on your taste. For Phase 1 dieters, begin with 1 teaspoon of oil.
Choose your oil - 1 teaspoon
Extra Virgin Olive Oil is the best bet in this instance. However, you can also find EVOO in flavoured options like garlic, lemon or herb infused varieties.
Choose your acid - 1/2 teaspoon
Vinegar is the best choice and there are many varieties to choose from.
Allowed vinegar for Phase 1:
- apple cider
- white
Not allowed vinegar for Phase 1:
- balsamic
- malt
- rice
- wine
You can use lemon juice as your acid, but the dressing will not last as long - so use it quickly!
Choose your flavours - as much as you like
Spice up your vinaigrette with extra flavour. Great healthy additions are:
- finely chopped herbs like dill, oregano, tarragon, thyme, sage
- spices like cumin, paprika, turmeric, chili powder
- salt
- garlic, crushed
- ginger, crushed
- onion powder
- soy sauce
- hot sauce
- flavorall (various flavours available at LillyPad)
Help it all stick together - just a dab
Emulsifiers are what keep your dressing from separating and needing constant shaking. If you want to use one, try a little mustard. Mustard is sugar-free and adds a great little kick.
You can always make up a dressing in larger batches BUT you'll need to measure how much you use on your salad to stick to the Phase 1 plan. Use no more than 1 1/2 teaspoons of the oil/acid combination, though you can have another 1/2 teaspoon of added liquid like soy sauce, lemon juice or water.
Check out some of the LillyPad dressing recipes using the dressing tag.
Chef Verati's Low Fat Low Carb site also has a great Dressing & Sauce section for recipes.
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