RECIPE: HOMEMADE HEALTHY RANCH DRESSING

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Salads; you know that plate full of veggies with other healthy stuff like pecans, strawberries, quinoa and grilled chicken added to it, I love making them and eating them. I am a CRUNCH girl.

Now, you would think that with that plate of goodness, the dressing to bring it all together would be healthy as well. Well, nope! Not all dressings are healthy; dare I say, not all salad dressings are equal? πŸ™ˆ Like most people, I have spent tons of money on bottled dressings; but I have good news! Most store bought salad dressings are just another overly processed, food-like product. I bet you’ll agree that if you’re going to eat a bowl full of nutrient-dense veggies, you shouldn't smother it with a bunch of heavily-processed ingredients?

Before I share a simple recipe which only takes 5 minutes to put together, it’s important I also point out that when you see terms such as β€˜light’ and β€˜fat-free’ on salad dressings (and any food-product for that matter) it simply means that they’ve reduced the FAT in those products and replaced them with sugar, flour, thickeners, and salt (more calories!)

Here are a few questions to ask yourself next time you find yourself at the condiment section of a supermarket with a bottle of salad dressing in hand:

  • Do I know what this store bought salad dressing consist of?

  • Do I understand the labelling instructions?

  • Can I pronounce the ingredients on the label?

  • Can I find these ingredients on a shelf or at the farmers market?


Homemade dressing is super delicious, rich and very flavourful (I often wonder why we even buy bottled dressings in the first place). Be it a simple vinaigrette or creamy dressing, homemade is ALWAYS the way to go.

Here is a quick recipe to one of my all time favourite salad dressings, which happens to be the most common salad dressings in the world; Homemade (Healthy) Ranch dressing:

INGREDIENTS

β€’ 1 cup Greek yogurt, plain

β€’ 1 teaspoon parsley, fresh (minced) or dried

β€’ 1 teaspoon chives, fresh (minced) or dried

β€’ 1 teaspoon dill, fresh (minced) or dried 

β€’ 1 teaspoon sweet onion, fresh (grated) or dried

β€’ 1/2 teaspoon garlic, fresh (minced) or dried 

β€’ 1/4 – 1/2 teaspoon sea salt (or more to taste)

β€’ 1/2 teaspoon black pepper (freshly cracked)

β€’ 1 teaspoon lemon juice

β€’ 1 teaspoon white wine vinegar (you can skip this)

β€’ 1 tablespoons water (or more depending on how thin you want your ranch)


INSTRUCTIONS

Place all ingredients into a magic bullet or food processor and process until combined!

Serve as a dip or dressing (just add more water to thin out).

NUTRITION: Serving Size: 1/2 cup

Calories: 104; Sugar: 14; Sodium: 354; Fat: 0; Carbohydrates: 9; Fiber: 0; Protein: 12

ONYINYE NWATU


osayomon gaius-obaseki