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All shook up.

Nothing beats making your own salad dressing. Here are six recipes to get you started. Whisk the ingredients together, mix them in a blender, or (our favorite) put them in a small container with a tight lid and shake like mad. Each recipe makes about 1 cup (16 Tbs.). Two tablespoons should be enough to coat at least four cups of salad.

You can also use these (or most any other) salad dressings to marinate chicken, fish, tofu, or vegetables, dress roasted or steamed vegetables, or toss with warm beans, lentils, or whole grains.
Classic Vinaigrette

  2 Tbs. Dijon mustard
  3 Tbs. red wine vinegar
    Freshly ground black
    pepper, to taste
1/4 tsp. salt
  2 tsp. honey
  1 small shallot, minced
1/2 cup extra-virgin olive oil

2 Tbs: 140 cals, 160 mg sodium

Ralsamic Vinaigrette

1/3 cup balsamic vinegar
  1 clove garlic, minced
1/2 tsp. fresh thyme (optional)
  1 Tbs. dark brown sugar
1/2 tsp. salt
2/3 cup extra-virgin olive oil

2 Tbs: 180 cals, 150 mg sodium

Greek Vinaigrette

  2 Tbs. fresh lemon juice
  3 Tbs. orange juice
  1 clove garlic, minced
1/2 tsp. fresh oregano
1/4 tsp. salt
    Freshly ground black
    pepper, to taste
1/4 cup crumbled feta
    cheese
1/2 cup extra-virgin olive oil

2 Tbs: 140 cals, 130 mg sodium

Sesame Vinaigrette

  1 Tbs. sesame seeds
  2 Tbs. reduced-sodium
    soy sauce
  1 Tbs. rice wine vinegar or
    cider vinegar
  1 Tbs. minced ginger
1/3 cup unsweetened
    apple sauce
  1 Tbs. toasted sesame oil
1/3 cup canola oil

2 Tbs: 110 cals, 140 mg sodium

Creamy Citrus Vinaigrette

1/4 cup orange juice
  2 Tbs. fresh lemon juice
1/4 tsp. salt
  1 clove garlic, minced
1/3 cup mayonnaise
1/3 cup canola oil

2 Tbs: 150 cals, 140 mg sodium

Honey Mustard

  3 Tbs. country Dijon
    mustard
  1 Tbs. honey
  3 Tbs. orange juice
1/4 cup mayonnaise
1/3 cup canola oil

2 Tbs: 150 cals, 180 mg sodium


[ILLUSTRATION OMITTED]

Dressing Right

Our chart consists almost entirely of brands of better-tasting dressings that rated either a Best Bite (**)--no more than 150 milligrams of sodium in two tablespoons--or an Honorable Mention (*)--up to 200 mg. (For a list of brands with dressings that were low enough in sodium to qualify but that didn't make our taste cutoff, see "The Rest of the Best," p. 13.)

The best-tasting dressings are in bold. Within each section, dressings are ranked from least to most calories, then sodium, then saturated fat. Dressings in italics are top-sellers that we've listed for comparison.
Salad Dressing (2 tablespoons, about 1 oz.)

                                                    Saturated   Sodium
Raspberry Vinaigrettes                   Calories    Fat (g)     (mg)

 *   Naturally Fresh Raspberry
       Vinaigrette (R)                      30         0         180
**   Annie's Naturals Lite Raspberry
       Vinaigrette                          40         0          60
**   Marie's Raspberry Vinaigrette (R)      40         0          60
**   Whole Foods 365 Organic Raspberry
       Vinaigrette                          50         0          90
**   Drew's All Natural Raspberry           60         0          80
**   Wild Thymes Raspberry Salad
       Refresher                            70         0.5        10
**   Olde Cape Cod Lite Raspberry
       Vinaigrette                          70         0          80
**   Ken's Steak House Lite Raspberry
       Pomegranate                          70         0.5       120
**   Newman's Own Lighten Up Light
       Raspberry & Walnut                   70         0.5       120
**   Ken's Steak House Lite Raspberry
       Walnut Vinaigrette                   80         1         130
**   Wild Thymes Raspberry Pear
       Balsamic Vinaigrette                 90         1          10
**   Cindy's Kitchen Raspberry Nectar
       Vinaigrette (R)                     150         1          80

     Other Fruit Vinaigrettes

**   Naturally Fresh Apple Cranberry
       Walnut, Mixed Berry,
       or Pomango (1)(R)                    30         0           5
**   Wild Thymes Salad Refresher,
       except Raspberry (1)                 70         0.5        10
**   Cindy's Kitchen Mango Salsa
       Vinaigrette (R)                      70         0.5       110
**   Wild Thymes Fig Walnut Balsamic,
       Mandarin Orange                      90         0.5        10
     Basil, or Roasted Apple Shallot
       Vinaigrette (1)
**   Cindy's Kitchen Wild Maine
       Blueberry (R)                       130         1         130

Asian Vinaigrettes

**   Naturally Fresh Mandarin
       Ginger (R)                           20         0          70
**   Cindy's Kitchen Ginger & Carrot
       Vinaigrette (Asian Style) (R)        70         0.5       110
     Ken's Lite Asian Sesame                70         0         450
**   Wild Thymes Tahitian Lime Ginger
       Vinaigrette                          80         0.5        10
**   Wild Thymes Toasted Sesame Wasabi
       Vinaigrette                          80         1         110
**   Annie's Naturals Organic Maple
       Ginger                              100         0.5       120
**   Naturally Fresh Classic Oriental
       or Orange Miso (1)(R)               120         1.5       140
 *   Litehouse Creamy Asian (R)            130         1         170
**   Drew's All Natural Shiitake
       Ginger                              160         2         140
 *   Drew's All Natural Soy Ginger         160         2         170
**   Drew's All Natural Thai Sesame        180         2         140
       Lime

Balsamic & Other Savory Vinaigrette

 *   Olde Cape Cod Lite Balsamic
       Vinaigrette                          30         0         170
**   Olde Cape Cod Lite Balsamic
       Vinegar & Olive Oil                  70         0          60
**   Cindy's Kitchen Lemon and Shallot
       Vinaigrette (R)                      70         0         140
**   Wild Thymes Mediterranean
       Balsamic or Tuscan Tomato Basil
       Vinaigrette (R)                      80         0.5        30
 *   Annie's Naturals Organic Green
       Garlic                               90         0.5       180
     Newman's Own Balsamic Vinaigrette      90         1         350
     Wishbone Italian                       90         1         490
**   Cindy's Kitchen Balsamic
       Vinaigrette (R)                     100         0          50
**   Annie's Naturals Organic Balsamic
       Vinaigrette                         100         0.5        80
 *   Naturally Fresh Organic Aged
       Balsamic & Olive Oil
       Vinaigrette (R)                     100         1.5       200
**   Annie's Naturals Organic Roasted      110         1         110
       Garlic
 *   Whole Foods 365 Organic Fresh         120         1.5       200
       Balsamic Vinaigrette (R)
**   Annie's Naturals Organic Oil &
       Vinegar with Balsamic               140         1         110
**   Drew's All Natural Kalamata
       Olive & Caper or
       Rosemary Balsamic (1)               140         2         140
 *   Drew's All Natural Lemon Goddess
       Tahini                              140         2         190
**   Annie's Naturals Lemon & Chive        150         1.5       150
**   Newman's Own Olive Oil & Vinegar      150         2.5       150
 *   Annie's Naturals Organic Red Wine
       & Olive Oil Vinaigrette             150         2.5       190

Sweet Creamy (Honey Mustard)

**   Olde Cape Cod Fat Free Honey
       Dijon                                50         0         110
 *   Annie's Naturals Lite Honey
       Mustard Vinaigrette                  50         0         180
**   Litehouse Lite Honey Dijon (R)         70         0         150
 *   Ken's Steak House Lite Honey
       Mustard                              90         0.5       190
**   Cindy's Kitchen Low Fat Honey
       Dijon Vinaigrette (R)               110         1          70
 *   Litehouse Honey Mustard (R)           130         1         160
 *   Marie's Honey Dijon (R)               130         2         200
 *   Naturally Fresh Honey Mustard (R)     140         2         180

Other Sweet Creamy

**   Cindy's Kitchen Vidalia Onion
       and Cilantro (R)                     60         0.5       140
**   Ken's Steak House Lite Creamy
       French                               70         1         130
**   Ken's Steak House Lite Sweet
       Vidalia Onion                        80         0.5       120
**   Olde Cape Cod Lite Sweet & Sour
       Poppyseed                            90         1          50
**   Annie's Naturals Organic Thousand
       Island                               90         1         140
 *   Annie's Naturals Organic French        90         0.5       170
**   Litehouse Pineapple Coleslaw or       100         0.5       120
       regular Coleslaw (1)(R)
**   Olde Cape Cod Sweet Orange
       Poppyseed                           100         1         130
 *   Whole Foods 365 Organic French        100         1.5       160
     Kraft Thousand Island                 110         1.5       330
**   Ken's Steak House Sweet Vidalia
       Onion                               120         1.5       120
 *   Naturally Fresh Slaw (R)              120         1.5       160
 *   Wishbone Deluxe French                120         1.5       170
**   Naturally Fresh Thousand
       Island (R)                          130         2         140
**   Ken's Steak House Creamy French       130         1.5       150
**   Naturally Fresh Poppy Seed (R)        140         2          60
 *   Annie's Naturals Organic Papaya
       Poppy Seed                          140         1         190
 *   Marie's Coleslaw or Poppy
       Seed (R)                            150         2         170
     Kraft Creamy French                   150         2         260
 *   Drew's All Natural Poppy Seed         160         2         200
     T. Marzetti Slaw (R)                  160         2.5       390

Ranch

 *   Litehouse Salsa Ranch (R)              50         0.5       200
 *   Naturally Fresh Lite Peppercorn        80         1.5       190
       Ranch (R)
**   Naturally Fresh Southwest             110         2         150
       Ranch (R)
 *   Litehouse Ranch--Organic or           130         1.5       200
       regulars (R)
**   Cindy's Kitchen Jalapeno Ranch        140         2.5       140
       Style Power Dressing or
       Chipotle Ranch (R)
     Hidden Valley The Original Ranch      140         2.5       260
**   Marie's Creamy Ranch (R)              170         3         150
 *   Marie's Parmesan Ranch (R)            170         3         160

Caesar, flue Cheese, Creamy Italian, Greek

**   Wild Thymes Parmesan Walnut
       Caesar Vinaigrette                   90         1          40
**   Naturally Fresh Bleu Cheese
       Vinaigrette (R)                      90         1.5       150
 *   Naturally Fresh Lite Bleu
       Cheese (R)                          100         2.5       170
 *   Marie's Greek Vinaigrette (R)         110         2         180
 *   Naturally Fresh Caesar (R)            120         2.5       160
 *   Annie's Naturals Organic Caesar       120         1.5       170
 *   Marie's Blue Cheese
       Vinaigrette (R)                     120         3         200
     Kraft Roka Blue Cheese                120         2         380
 *   Cindy's Kitchen Real Bleu
       Cheese (R)                          130         3         180
**   Drew's All Natural Roasted Garlic
       & Peppercorn                        140         2         140
**   Cindy's Kitchen Roasted Garlic
       Caesar (R)                          160         1.5       150
**   Drew's All Natural Romano Caesar      160         2         150
 *   Marie's Chunky Feta (R)               160         3.5       160
 *   Marie's Blue Cheese with
       Bacon (R)                           160         3.5       170
**   Naturally Fresh Bacon Bleu
       Cheese (R)                          170         3         120
**   Naturally Fresh Bleu Cheese-
       regular, Roasted Garlic,
       or Zesty (1)(R)                     170         3.5       130
 *   Marie's Italian Cheese Blend (R)      170         3         160
 *   Marie's Caesar or Chunky Blue
       Cheese (1)(R)                       170         3.5       170
     Ken's Steak House Caesar              170         2.5       430
**   Marie's Creamy Italian Garlic (R)     180         3         140

** Best Bite. * Honorable Mention. (1) Average. (R) Refrigerated.

Daily Limits (for a 2,000-calorie diet): Saturated + Trans Fat.
20 grams.

Sodium: 1,500 milligrams.

Source: company information. The use of information from this
article for commercial purposes is strictly prohibited without
written permission from CSPI.
COPYRIGHT 2008 Center for Science in the Public Interest
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2008 Gale, Cengage Learning. All rights reserved.

Article Details
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Title Annotation:HEALTHY COOK; salad dressings
Author:Sherwood, Kate
Publication:Nutrition Action Healthletter
Article Type:Recipe
Geographic Code:1USA
Date:Nov 1, 2008
Words:1470
Previous Article:Dressed for success.
Next Article:Five-star breakfast.
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