Make great salad dressings

“Eating is not merely a material pleasure. Eating gives spectacular joy to life.”

-Elsa Schiaparelli, fashion designer.

It’s not good enough to think: “I’ll just have a salad”, if what you’re putting on top of it is cancelling out any health benefits. By learning which oils are better for you than others, and experimenting with healing herbs and spices, you can increase the health value of your salad dressings and decrease the kilojoules on offer, without compromising on flavour. Here are some tips:

Choose oils that provide something besides kilojoules. Sesame, grapeseed, walnut and olive oils are all rich in antioxidants, which help prevent heart disease and some types of cancer, as well as being elegantly flavoursome. Flaxseed oil is another light-tasting option which has the bonus of helping to lower cholesterol with its high content of omega-3 fatty acids. Canola oil is another heart-healthy option, at a budget price.
Use a low-acid vinegar, such as balsamic or rice wine vinegar. They are very moreish and don’t need as much oil to tame their tang. Or, use citrus juices – fresh lime, orange or lemon, or a blend of all three – instead of vinegar.
Be lavish with seasonings, the fresher, the better, and reap the health benefits. Onions, shallots and garlic are traditional immunity boosters; ginger may help combat blood clots and congestion from colds; parsley is rich in vitamin C, iron and calcium; rosemary, another antioxidant, stimulates circulation.