I'm ditching olive oil based salad dressing. What can I substitute for it? Here's what I've brainstormed so far:
Coconut oil. Pro- Tastes good. Con- Might make me feel queasy at times. Also, I'm already eating lots of saturated fat, and I don't want to go all the way. (This is just my preference, based on lack of evidence/precedent for diets with >50% saturated fat composition)
Fat-free dressing. Pro-no omega 6! Con- Masks the taste of fatty salad add-ons, has carbs (not a ton, so not a huge deal).
Some kind of ranch without much oil?
Nothing? I don't mind no dressing, but dressing tastes good. It dresses the salad up, ya' know?
I want my daily fat breakdown to be low PUFA (~5-10%), high MUFA (~40-60%), moderately high saturated (~30-50%). Even the freshest fish often makes me gag, so I'm trying to keep omega-6 as low as possible for balancing purposes, hence the salad dressing switch.
I discovered recently that I'm perfectly fine with dressing using a flavored vinegar, such as balsamic vinegar, raspberry vinegar, and foregoing oil altogether. (There are plenty of other vinegars that would work: apple cider, etc.!) I often add a fattier protein with this (bacon, salmon, crumbled boiled egg, etc.) to make up for the lack of an oil.
Works for me as I'm only very occasionally in the mood for the taste of olive oil.
Ranch dressing is easy to make at home. I use half mayo (homemade from olive oil) and half sour cream or full fat greek yogurt, plus some mashed up garlic & onion, salt & pepper. Add some crumbled cheese or bacon for variety (bleu cheese is awesome!).
You can reduce the proportion of mayo to reduce the olive oil content to your liking.
x2 on the vinegar option. Recently I've been using rice vinegar (1/2c), diced or minced garlic (~4Tbs), lemongrass paste (1tsp), ginger paste (1tsp), and a couple drops of toasted sesame oil. The sesame oil is high in omega 6 but lots of flavor comes from this very small amount.
I make another simple dressing in large quantity by taking the big jug of lemon juice from Costco, removing about 1 1/2c of it and adding back in about 1/2c Dijon mustard and dried herbs/spices (garlic being the only required one).
I love vinegar too but to add...
Another idea if you miss the cling and mouthfeel of oil I would try a little unflavored gelatin to give it cling and texture. The other choice would be Guar Gum. I would feel more comfy with this then with fat free salad dressings because I like controlling the ingredients.