HOMEMADE CELERY SEED DRESSING

1 garlic clove

1/2 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.
In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.
Refrigerate.
Shake well before using on your favorite salad.
Yield: 1/2 cup

file photo.

TOSSED GREEK SALAD

Note: This salad makes 12 servings. Cut ingredients in half for 6 servings. This makes a perfect salad for a group or to take to pitch-in luncheons.

12 cups torn romaine lettuce
2 medium tomatoes, cut into wedges
1 medium cucumber, halved, sliced
1/2 medium green bell pepper, thinly sliced
1/2 medium red onion, cut into thin rings
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Combine the above ingredients in a large bowl. Make the dressing and pour over the salad; toss to coat. Serve immediately after adding dressing.

Lemon Dressing:
1/4 cup olive oil
2 tbsp lemon juice
2 tsp Dijon mustard
2 garlic cloves, minced
1/2 tsp sugar
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/8 tsp black pepper

Combine all dressing ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well before pouring over the salad.

Yield: 12 servings
Per serving of 1 1/4 cups: 87 calories, 7 g (2 sat) fat, 196 mg sodium, 6 g carbs (2 g fiber), 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

Note: File Photo

HOMEMADE BLUE CHEESE DRESSING

1/2 cup fat-free mayonnaise (I prefer to use olive oil mayo)

2 tbsp fat-free or 1% milk
1 tbsp lemon juice
1/2 tsp Splenda Granulated (or equivalent of your favorite sweetener)
1/4 tsp garlic powder
1/4 tsp ground mustard
1/2 cup crumbled blue cheese

In a small bowl, combine all ingredients except cheese; blend until smooth. Add the cheese and mix well. Serve over your favorite salad greens. May also be served with chicken wings.

May be kept covered and stored in refrigerator.

Yield: 14 servings
Per serving (2 Tablespoons):
46 calories, 3 g (2 g sat) fat, 253 mg sodium, 3 g carbs, 2 g protein, trace of fiber
Diabetic Exchange: 1 fat

FILE PHOTO

CARAMEL APPLE SALAD

Note: This is for diabetics whose blood sugar is controlled. And as always, eat this type of food with a lean protein source.

3 cup chopped (bite-size) apples

1 can (8-oz) crushed pineapple in its own juice
3/4 cup miniature marshmallows
1 cup chopped pecans or walnuts
1 box (4-serving size) sugar-free instant butterscotch pudding mix
1 (8-oz) carton sugar-free whipped topping, thawed

Gently combine all ingredients together and refrigerate at least an hour before serving.

Yield: 6-8 servings

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LEMON-DILL VINAIGRETTE

1/2 cup olive oil

1 1/2 tbsp chopped fresh dill
2 tsp lemon zest
1/4 cup fresh lemon juice
1 tsp Dijon mustard
1/4 tsp Splenda granulated (or equivalent amount of your favorite sweetener)
Salt and freshly ground black pepper, to taste

In a small mixing bowl, whisk the oil, dill, zest, juice, mustard, and Splenda together; season with the salt and pepper to suit your taste.

Serve on salad immediately or store in refrigerator in a sealed container for up to 3 days.

Yield: Approximately 3/4 cup of dressing

Note: File Photo

 

CHICKEN CAESAR SALAD

 

4 (1 lb total) skinless boneless chicken breasts

1 head romaine lettuce
1 lemon, juiced
2 hard-boiled eggs, peeled and chopped
1/2 tsp freshly ground black pepper
1/4 cup shredded Parmesan cheese
1 cup whole-grain croutons

Dressing:
2 garlic cloves
1/4 cup olive oil
1/4 cup grated Parmesan cheese
1 tbsp Worcestershire sauce
1/4 tsp dry mustard
1/2 tsp salt
1 egg
2 tbsp lemon juice

Preheat broiler.

Make dressing by processing the garlic, oil, cheese, Worcestershire sauce, mustard, and salt in a blender for 15 seconds. Add the egg and lemon juice and process until smooth.

Broil the chicken around 15 minutes or until the juices run clear when meat is pierced. Remove from oven to a cutting board; cut into bite-size pieces and set aside.

Wash lettuce and pat dry. Tear into large pieces and place in a large salad bowl. Squeeze the lemon juice over the lettuce and toss lightly.

Add the eggs, chicken, pepper, and dressing to the lettuce; toss lightly. Sprinkle the shredded Parmesan cheese and the croutons over the salad before serving.

Yield: 4 servings.

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BASIL-ORANGE VINAIGRETTE

1/2 cup sugar-free orange marmalade

1/3 cup red wine vinegar
6 fresh basil leaves, torn
1 tbsp grated fresh ginger
1 garlic clove, sliced
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 cup olive or canola oil

In a blender or food processor, pulse the marmalade, vinegar, basil, ginger, garlic, salt and pepper until blended.

While machine is running, pour the oil through the chute opening in a steady stream; process until smooth.

file photo

Note: This dressing is good on salads, including fruit salads. It is also good over fish, etc.

FRESH BASIL SALAD DRESSING

1/3 cup minced fresh basil

1/3 cup red wine vinegar

1 1/2 tbsp lemon juice

1 tbsp olive oil

1 tbsp water

2 garlic cloves, pressed

1/4 tsp freshly ground black pepper

Combine all ingredients in a small bowl and stir well with a whisk.

Cover and chill at least 1 hour.

Yield: 1/2 cup

file photo - not this exact recipe

 

CREAMY GARLIC SALAD DRESSING

When using salad dressing to go sparingly. The dressing should only enhance the salad, not overwhelm it.

1 cup reduced fat sour cream*

1/2 cup olive oil mayonnaise*

1/3 cup low-fat milk
2 tsp Splenda Granular
2 green onions, finely chopped
2 cloves garlic, minced
1/4 tsp salt
1/8 tsp fresh ground black pepper

In a small mixing bowl, whisk together the sour cream, mayonnaise, milk and SPLENDA. Stir in the onions, garlic, salt and pepper. Cover and place in refrigerator for at least an hour before serving.

For a change of flavor, try roasting the garlic before adding to the mixture. Yum!

If the garlic flavor is a little too much for you, use 1 garlic clove instead of two.

You can take this basic recipe and come up with a delicious dressing to suit your taste. Try replacing the salt with paprika or chili powder for a spicier dressing. Let your imagination run wild!

*You can substitute plain Greek yogurt for the sour cream, mayo, or both.

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ALMOND ORANGE SALAD

3 cups assorted salad greens

2 navel oranges, peeled and sectioned
1/2 cup thin sliced celery
2 tbsp chopped green onion

Combine all the ingredients together in a large salad bowl; set aside.

Dressing:
1/4 cup cider vinegar
1/4 cup Splenda granular
2 tsp canola or olive oil
1/4 cup slivered almonds, toasted

In a small mixing bowl, combine the vinegar, Splenda, and canola or olive oil. Stir with a whisk until mixture is well blended. Drizzle the dressing evenly over the salad and toss gently. Sprinkle the almonds over top of tossed salad.

File Photo of Similar Recipe

DIJON-LEMON VINAIGRETTE SALAD DRESSING

3 tbsp water

2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 1/2 tbsp red wine vinegar
1 tbsp Dijon mustard
2 tsp minced garlic
2 tsp Worcestershire sauce
1/2 tsp fresh ground black pepper
1/4 tsp salt

Combine all ingredients in a jar and cover tightly. Shake jar vigorously to mix ingredients well. Store in the refrigerator for up to one week.

Per a 1 tbsp serving: 25 cal, 1 g carbs, 0 protein

Variations: Cilantro-Lime Vinaigrette: Use 1/4 cup of the above recipe and add 2 tablespoons minced cilantro and 1 tablespoon lime juice.

Lemon Caper Vinaigrette: Use 2 tablespoons of the Dijon-Lemon Vinaigrette and add the following: 2 tablespoons reduced fat mayonnaise, 2 teaspoons grated lemon rind, 1 1/2 tablespoons fresh lemon juice, 1 1/2 teaspoons capers, drained, 1/8 teaspoon of freshly ground black pepper. This is good over a green salad that is topped with grilled chicken or tuna.

File Photo

SPINACH BERRY SALAD WITH CURRY DRESSING

4 cups torn fresh spinach

1 cup sliced fresh strawberries
1 cup fresh or frozen blueberries
1 small sweet onion, sliced
1/4 cup chopped pecans, toasted

Curry Dressing:
2 tbsp white wine vinegar
2 tbsp balsamic vinegar
2 tbsp honey
2 tsp Dijon mustard
1 tsp curry powder
1/4 tsp salt
1/8 tsp pepper

In a large salad bowl, toss together the spinach, berries, onion, and pecans.

In a jar with a seal-tight lid, combine the dressing ingredients; shake well. Pour dressing over the salad and toss to coat. Serve immediately.

Yield: 4 servings
Per serving of 1 1/2 cups: 141 calories, 6 g (1 g sat) fat, 0 cholesterol, 250 mg sodium, 22 g carbs (4 g fiber), 3 g protein.
Diabetic Exchanges: 1 vegetable, 1 fruit, 1 fat

file photo

ARTICHOKE SPINACH SALAD

12 cups torn fresh spinach

8 green onions, chopped
6 hard boiled eggs, sliced
1/2 lb fresh mushrooms, sliced
1 can (8-oz) sliced water chestnuts, drained
1 jar (6.5-oz) marinated artichoke hearts, drained and quartered
8 low-sodium bacon strips, cooked and crumbled

Combine all the above ingredients in a large salad bowl; set aside.

DRESSING:
1/2 cup cider vinegar
1/2 cup Splenda Granular or equivalent amount of your favorite sweetener
1/4 tsp salt, optional
1/2 tsp ground mustard
1 tsp grated onion
1 cup olive or canola oil

In a blender, combine vinegar, Splenda, salt, mustard and onion; cover and process until smooth. While processing, gradually add the oil in a steady stream.

Drizzle dressing over salad and toss to coat.

Any leftover dressing should be refrigerated.

Yield: 10-12 servings

Recipe idea and photo from TOH 2008. I redid recipe to make it more diabetic-friendly.

CREAMY POPPY SEED DRESSING

1/2 cup low-fat buttermilk

1/2 cup fat-free sour cream or plain yogurt
3 tbsp Splenda Granular
2 tsp fresh lemon juice
1 tsp poppy seeds

Combine all ingredients in a small bowl and stir together with a whisk.

Note: To use as a dressing on fresh fruits, add a little orange zest to the dressing before mixing.

I suggest using you drizzle, not pour, over salads whether lettuce, veggie, or fruit.

Note: This is a Splenda recipe that I tweeked to be more diabetic-friendly. The photo is a file photo.

RASPBERRY VINAIGRETTE

4 tbsp rice vinegar

2 tbsp olive or canola oil
1/4 cup fresh or sugar-free frozen raspberries
1 tbsp Dijon mustard
1 tbsp lime* juice
1 tbsp water
1 tbsp Splenda Granular**
Freshly ground black pepper to taste

*lemon juice may be substituted
**2 Splenda packets may be substituted

Combine all ingredients in a food processor or blender and process until smooth.

Yield: 5 servings (2 tbsp each)
Per serving: 60 calories, 1 g carbs, 0 g protein, 6 g fat (0 Saturated), 1 g fiber

Photo credit: Gather For Bread

CREAMY GARLIC SALAD DRESSING

 Remember when using salad dressing to go sparingly. The dressing should only enhance the salad, not overwhelm it.

1 cup reduced fat sour cream*

1/2 cup olive oil mayonnaise*

1/3 cup low-fat milk

2 tsp SPLENDA

2 green onions, finely chopped

2 cloves garlic, minced

1/4 tsp salt

1/8 tsp fresh ground black pepper

In a small mixing bowl, whisk together the sour cream, mayonnaise, milk and SPLENDA. Stir in the onions, garlic, salt and pepper. Cover and place in refrigerator for at least an hour before serving.

For a change of flavor, try roasting the garlic before adding to the mixture. Yum!

If the garlic flavor is a little too much for you, use 1 garlic clove instead of two.

You can take this basic recipe and come up with a delicious dressing to suit your taste. Try replacing the salt with paprika or chili powder for a spicier dressing. Let your imagination run wild!

*You can substitute plain Greek yogurt for the sour cream, mayo, or both.

Note: This is a file photo

GINGER & LIME VINAIGRETTE

1/4 cup chopped fresh cilantro
3 tbsp fresh lime juice
2 tbsp canola or extra-virgin olive oil
1 1/2 teaspoons grated fresh ginger
dash of salt
dash of freshly ground black pepper

In a small bowl, whisk all ingredients together using a wire whisk.
 
Serve over pasta or green salads.

Note: File Photo