I'm ditching olive oil based salad dressing. What can I substitute for it? Here's what I've brainstormed so far:
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.
I take my Magic Bullet blender and mix coconut milk, raw yolk, dijon, lemon, garlic and sea salt (other herbs from my garden that float my boat) blend and enjoy. More yolk makes it thicker.
i use bacon fat for dressing a lot.
sometimes, especially when the vegetables in the salad are fresh and in season, i use warm bacon fat by itself.
you can also doctor it with the same kinds of things that go into classic oil-based dressings: red wine vinegar, mustard or dry mustard, etc.
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.
BTW, don't skip the fat on your salads entirely, unless you've got lots of fat in the rest of your meal. Many of the nutrients in salad vegs won't be assimilated without fat.
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.
Olive oil, good or bad? 6 Answers
What's your choice salad dressing oil 15 Answers