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How to Make Homemade Salad Dressings + Recipes!
The right salad dressing can transform a salad from boring to delectable. Unfortunately, dressings can also add extra calories and unwanted ingredients such as preservatives, artificial flavors, and colors, and more that you may want to avoid. A simple solution to this is to make your own salad dressings at home. It may sound like extra work, but with a few ingredients you likely have in your pantry, you can make excellent tasting, healthy salad dressings at home. You just need a few minutes to save yourself some money and reap the health benefits. Why Make Your Own Salad Dressing? Is it worth it to take the time to prep your own dressings? It is, and here’s why. It saves you money. Salad dressings can be expensive, especially those that have healthier, higher-quality ingredients. It saves you time later. You don’t have to make your dressing fresh each time unless you prefer to. While initially, prepping it may take longer than picking something up off the shelf, you can make salad dressing in batches. You get to control the ingredients. Depending on your health concerns, such as high blood pressure, you can control how much salt or high-carbohydrate ingredients are in the dressing. When you purchase pre-made dressings, you aren’t able to control the amount of salt, sugar, and other ingredients outside of controlling your portions. Healthy Homemade Salad Dressing Ingredients The healthiest salad dressings are typically vinegar and oil-based. Other healthy dressings can be made with Greek yogurt which adds protein. If that sounds bland or unappealing to you, never fear. There are tons of ways to play with flavor here. You likely have some or all of the items below in your pantry or fridge right now. It’s a good idea to keep these items on hand to create your own dressings. Apple cider vinegar. ACV has anti-inflammatory and antioxidant properties. One recent study found that regularly consuming ACV may help protect against neurological issues. It also has a slight sweetness behind it’s strong, tangy flavor, and pairs well with just about any other dressing ingredient. White, Balsamic, or Rice wine vinegar. When consumed regularly, these vinegars have heart health benefits and can help reduce inflammation, just like ACV. Mustard (can be yellow, coarse-ground, whatever your favorite is). Mustard has zero calories and is very low in sodium. It can add color and excellent flavor to dressings. It’s versatile and easy to find at most grocery stores at a low price. You can also use mustard seed powder if you prefer. Extra virgin olive oil. Like the previous ingredients we’ve discussed, EVOO is high in antioxidants. It makes dressings smooth and contributes heart-healthy fats as well. Avocado oil. Avocado oil has similar benefits to olive oil. However, avocado oil is considerably more expensive and not everyone finds the flavor as appealing as olive oil. Citrus juice (fresh or concentrate) such as lemon, lime, or orange (you can also use the zest). The acidity of lemon, lime, or orange juice compliments the oil and adds more flavor along with the vinegar. These juices also have small amounts of vitamins and minerals. Greek yogurt. This adds protein to help make your salad more balanced. A salad will be more filling if you add protein and healthy fats. Greek yogurt has both. You can use low-fat or whole yogurt, or nonfat if you prefer. Fresh berries (blueberries or strawberries work well). Fruit has small amounts of fiber, antioxidants, and adds sweetness to counteract the tanginess of vinegar and mild taste of oil. Fresh garlic, ginger, green onions, and shallots. Garlic and ginger have anti-inflammatory, antioxidant, and antifungal properties. Onions and shallots have similar benefits and all four of these help with flavor and texture. Raw honey. You can use regular honey as well, but raw honey has the added benefit of being less processed and containing many of the antioxidant, antifungal, and healing properties. Kosher salt and coarse ground black pepper. These ingredients help enhance the flavors of the rest of the dressing. You don’t have to combine all of these to make a delicious and healthy dressing, but this list gives you some ideas of things you may have on hand now that you could use. How to Make Healthy Homemade Salad Dressings To create healthy salad dressings at home, it’s important to keep a few key details in mind. Choose healthy fats and oils, and use them in modest amounts. Using a variety of ingredients and switching them up often will help keep you interested. Make use of herbs and spices before overdoing it on salt. Make the dressing in good-sized batches and store it in a convenient spot in the fridge so it gets used. You can use mason jars to easily store dressings for a few weeks (if they last that long!). 3 Easy Homemade Salad Dressing Recipes Here are some basic dressing recipes that you can make in a mason jar. These will pair well with most salads. They can also be used on sandwiches or in pasta salads. Apple Cider Vinegar Dressing by Eating Bird Food 1/4 cup apple cider vinegar 1/2 cup olive oil 2 teaspoons Dijon mustard 1 tablespoon garlic, minced 1 teaspoon sea salt + more if needed 1/2 teaspoon freshly ground black pepper + more if needed Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Raw Honey Mustard Dressing Recipe by Love and Lemons 2 tablespoons Dijon mustard 2 tablespoons extra-virgin olive oil 2 tablespoons apple cider vinegar or fresh lemon juice 1 tablespoon honey 1 small garlic clove, grated or minced ¼ teaspoon sea salt, more to taste Freshly ground black pepper Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Greek Yogurt Dressing Recipe by Foolproof Living 1 cup Greek Yogurt 2 cloves of garlic minced 4 tablespoons lemon juice freshly squeezed 2 tablespoons olive oil 1 teaspoon kosher salt ¼ teaspoon black pepper ¼ cup chopped fresh dill Combine all ingredients in an 8 oz mason jar and shake to combine. Store in the refrigerator. Enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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A Look Back at the Health Trends of the Last 20 Years
Anyone remember Y2K? Anxieties over widespread computer failure produced mass hysteria in our country. Many feared the end of the world. Others made a fortune off those fears (even Hollywood actors jumped on the apocalyptic bandwagon – Leonard Nimoy hosted the “Y2K Family Survival Guide,” which was available on VHS). Fortunately, the scare proved to be a gigantic false alarm…and life went on. It’s hard to believe it’s been twenty years since we rang in the new millennium. Just as we’ve seen amazing technological advances since that historic moment (smartphones/cars, tablets, digital streaming/downloads, etc.), our knowledge of health and nutrition has also evolved. What We’ve Learned: Health Trends over the Last 20 Years Though most gains have come over time and with great effort, many in our society have made significant strides in improving their health. Those choices may be relatively simple, like getting in a certain number of steps each day, or fairly difficult, like converting from a meat-eater to a vegetarian or vegan. Like any good novel, there have been plenty of pitfalls, red herrings, and reversals along the way. An excellent example of this is how many supposed health experts offer conflicting viewpoints about carbohydrates and fats. And what about soy? Run an online search and you’ll find support for its benefits or evidence of its negative effects. Even though there are many things we still don’t know about health and nutrition, we can find comfort in the knowledge that, as a society, we’ve learned some important lessons over the last 20 years: We Got Wise to Artificial Sweeteners Even though saccharin was discovered in 1878, artificial sweeteners, like Sweet’N Low, didn’t gain popularity among the American public until the late 50s. Artificially sweetened soft drinks (like Coca-Cola’s Tab) soon followed suit in the early 60s. By now, the dangers of artificial sweeteners are well documented. Since they’re up to 600 times sweeter than sugar, artificial sweeteners may activate the appetite centers of the brain, which can intensify cravings for even more sugar. Most, if not all of them, are downright toxic. Some misinformed nutrition “experts” have recommended swapping sugar with natural sweeteners such as honey and maple syrup. Don’t believe the claims that these sweeteners are wholesome, healthy substitutes for sugar, which is sucrose. Whether it comes from a beehive, a maple tree, or any other natural source, sugar is sugar. Though many in the U.S. first became aware of stevia in the mid-80s, the natural sweetener has grown in popularity during the 2000s. Stevia is a traditional herb from South America with leaves that are 10 to 15 times sweeter than sugar. This plant extract is safe to use, comes in a variety of flavors, and is recommended as an alternative to artificial sweeteners. We Learned to Stand Up A frequently heard catchphrase in 2018 was: “Sitting is the new cancer.” This expression was prompted by research conducted by the American Cancer Society, which found a link between prolonged periods of leisure time sitting and a higher risk of death from all causes. There are many ways to spend more time standing during the day. Recommendations include standing while watching TV or during commercial breaks, using work breaks to walk around the office building and taking the stairs instead of the elevator. Many health-conscious employees have petitioned their employers or HR departments to provide them with a standing desk. We Discovered the Dangers of Supersizing Morgan Spurlock’s 2004 documentary, “Super Size Me,” confronted the American public with what most of us already suspected about fast food… it’s detrimental to human health. Spurlock’s experiment, one month of eating nothing but foods from the McDonald’s menu, dramatically revealed the toll that fast food takes on the body. Films like Spurlock’s sent a seismic shockwave through the fast-food industry. To manage the backlash of such exposés, major fast-food restaurants began offering “healthier” menu items. In 2012, McDonald’s included apple slices or clementines in McDonald’s Happy Meals…a minor victory. Though marketed as healthy alternatives, many of those new menu items were anything but. In fact, McDonald’s Kale Salad (discontinued) had more calories, salt, and fat than a Big Mac hamburger. Ultimately, adding “healthy” items to the menu was just smoke and mirrors to distract customers from the fact that the restaurant’s core menu hadn’t changed. Such culinary chicanery ended on May 7th, 2018, when the Food and Drug Administration mandated that restaurant chains with a minimum of 20 locations list calorie counts for all menu items. This has gone a long way in keeping fast food establishments honest since the numbers don’t lie. Though it would be impossible to list all the changes that have occurred over the years, here’s a closer look at some of the major health trends that took place between 2000 and 2020… Changing Health Trends Over the Past 20 Years Exercise Technology Exercise videos (VHS in the 80s, DVDs in the 90s) have been replaced by devices and apps. The internet has changed how people exercise and burn calories. Today, fitness apps are readily available on most cell phones. Apart from cell phones, there are many popular wrist-worn health devices. Some, like Fitbits, are completely dedicated to fitness. Others, like Apple Watches, synch to an iPhone and have advanced haptics to indicate when a fitness goal has been reached or to remind the wearer to stand up every hour. GPS tracking has also changed the game – it can count calories, map your location and track stats. Another fitness computer, BioTrainer, tracks physical activity and sleep patterns. Pedometers, and other body monitoring devices, have also helped people keep a closer eye on their health. Parade of Diets A dizzying array of diets hit the market over the past 20 years; some were honest attempts at helping people, while others were just plain ridiculous. Here’s a look at just a few of the popular diets that caught on with the American public during the last 20 years: Subway Diet- In 1999, Jared Fogle purportedly lost 245 pounds in 11 months by replacing two of his daily meals with low-fat sandwiches from the Subway restaurant menu. A diet, and marketing blitz, was born. Atkins Diet- Based on a book by Dr. Robert C. Atkins, this diet went mainstream in 2003. The diet consisted of high protein, high fat and low carb intake. South Beach Diet- A companion diet to Atkins, the South Beach Diet was named after the popular Miami location and was developed in 2003 by cardiologist Dr. Arthur Agatston. Like Atkins, this diet was high protein and low carb. Master Cleanse- Otherwise known as the Lemonade Diet, this 2006 diet had people drinking a mixture of fresh-squeezed lemon juice, maple syrup, cayenne pepper and water at every meal for 10 days in a row. Raw Food Diet- Made popular in 2007, this diet involved eating only, or mostly, uncooked foods to avoid the nutrient loss purportedly associated with cooked foods. Fact is, for some foods, cooking actually makes the nutrients better absorbed when consumed. NutriSystem- Though it began in the 70s, this weight loss program, which included prepackaged meals, experienced a revival in 2008. Many of the ingredients in these meals have additives that disqualify them as whole foods. Fertility Diet- Based on a book written by three doctors in 2009, the goal of this diet was to help women get pregnant. Special K Diet- All the rage in 2009, the Special K Challenge had participants eating Kellogg’s Special K cereal or bars for breakfast and lunch. Cookie Diet- Developed by Dr. Sanford Siegal in 1975, this diet saw a resurgence in 2009 and was embraced by many celebrities, including Kim Kardashian. Apple Cider Vinegar Diet- In 2010, adherents to this diet took a shot of apple cider vinegar every morning to help with digestion, acid reflux, and appetite suppression. Baby Food Diet- This 2010 diet saw many people limiting their caloric intake by replacing a meal with perfectly portioned baby food. Juicing Diet- With the growing popularity of fresh juice shops like Juice Press, 2012 became the year of the juice cleanse. Paleo Diet- Taking us back to our roots, this popular 2014 diet consisted of foods eaten in the age of cavemen…fruits, vegetables, meats, seafood, and nuts. Keto Diet- Originally developed in the 1920s, the keto diet (high-fat, low-carb) was wildly successful in 2018. One clear lesson that can be drawn from all these examples is that there’s no perfect diet for everyone. As individuals, we all must learn what foods work best for our energy levels, digestive health, mental clarity, blood sugar levels, and weight management. Core Training In the 90s, the focus was on tightening abs. In the 2000s, abs were referred to as the core. Regardless of the name, focus on toning this collection of torso muscles has been an obsession for decades. Today we’ve seen a shift in perspective from wanting flat abs to developing a strong core. Stomach exercises have also changed from crunches to knee tucks and planks. Fitness Gaming For a time, even the gaming industry became fitness-minded. In 2007, Nintendo released Wii Fit. The system’s balance board measured a person’s weight and center of balance. With a handheld controller, a player’s body movements (like swinging a tennis racket) were mirrored by their on-screen avatar (Mii). Wii Sports included a wide variety of games, including aerobics, strength training, balance games, yoga, and, of course, sports games. Dancing games, such as Just Dance and Dance Dance Revolution, were also popular at this time, but interest has declined over the past decade. While these, and other, fitness games can help a person move around and burn some calories, they shouldn’t be used as a workout replacement. Trends and Fads Every decade has had its health trends (and fads), and the past 20 years have been no exception. For instance, the aerobics craze and reduced-fat 80s gave way to the nutrition label and low carb 90s. Kale became a popular vegetable in the late 90s and 2000s. However, America’s love affair with the leafy green has diminished in recent years. With obesity on the rise, the 2000s focused heavily on diets (many of which are listed above). Trans fats became the new enemy. And this was fully justifiable – these chemically transformed fats were highly toxic and linked to all sorts of disease risks. Good riddance. The 2010s gave us “foodies.” The decade also saw an increased awareness of quality food, defined as organic, vegetarian, vegan, gluten-free, non-GMO, clean (free of chemicals, including added antibiotics or hormones), and environmentally sustainable. More than ever before, customers demanded transparency regarding the foods they ate. A Look Ahead As we begin a new decade, what changes to health and fitness can we anticipate? Based on current trends, some healthcare professionals feel we may be seeing more of the following in the future: Increase in telehealth – due to convenience and the availability of video conferencing technology Plant-based meals – with plant-based restaurants on the rise, even meat-eaters may occasionally opt for a plant-based meal Focus on sleep – sleep deprivation is no longer considered a viable means of boosting productivity Home workouts – convenience and savings may prompt many to cancel their gym membership and use home systems or online workout videos New approach to mental health – talking about challenges and issues is becoming more accepted and, as a result, more people are getting the help they need At the outset of the 2020s, more Americans seem to be paying closer attention to their health. This positive outlook is an exciting takeaway from what we’ve learned about the health trends of the past two decades. Though it’s impossible to accurately predict the health trends of the future, it’s our hope that quality nutrition and ultra-pure dietary supplements will continue to fuel brain healthy lives over the next 20 years and beyond. The BrainMD team wishes you and yours a safe healthy and happy New Year! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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