Low Sodium Salad Dressing with Basil and Garlic
Just because a bottle of salad dressing bears the words “low sodium” on the label does not mean it is healthy. In fact, when food manufacturers remove some of the salt content in food, they often include more fat to compensate, which means that low sodium salad dressings are often much higher in fat than you would expect. The same applies when you make your own low sodium salad dressings and it might work out better to use regular mayonnaise than the low fat kind (of course, that depends on the brand).
We need salt to live but too much of it can lead to high blood pressure. Salt is hard to find in the wild which is why our ancestors ate very little, but the modern diet means most of us eat way too much. About 77% of the average American’s sodium intake comes from processed foods, including salad dressings. Just one tablespoon of commercial salad dressing can contain up to 600 mg of sodium. The recommended daily maximum intake is 2300 mg or, if you are watching your sodium intake, 1500 mg. The following low sodium salad dressing is full-flavored yet does not rely on salt (or fat) for its delicious taste. You can use any seasoning mix in this recipe, but Mrs. Dash is suggested here because it is a nice-tasting blend.
- 1 tablespoon mayonnaise (low fat or regular)
- ¼ cup white wine vinegar
- 3 tablespoons water
- Artificial sweetener to equal 1 teaspoon sugar
- 1 ½ teaspoons Mrs. Dash seasoning mix
- ½ cup canola or extra-virgin olive oil
- 2 teaspoons dried basil
- ½ teaspoon garlic powder
- Add all the ingredients to a blender and puree for 30 seconds or until everything is well combined.
- Transfer the dressing into a cruet or little dish for serving.
- Cover and chill until ready to serve.
- This dressing will keep for up to 3 days in the refrigerator.
A lot of people, when making recipes, will grind in some salt when the recipe tells them to, without tasting the mixture first. This is always a mistake, because salt is something that can be added to complement the flavor of a dish but does not have to go into every single thing you make, especially if the recipe in question is already flavored with herbs, spices or other seasonings. Perhaps you are serving this over a salty salad and you do not want too much sodium, or maybe you are on a low-sodium eating plan for health or personal reasons. Either way, try this low-sodium dressing and enjoy its aromatic flavors.
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