Making an Olive Oil Salad Dressing
Alice Henneman, MS, RD, UNL Extension in Lancaster County
"Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day."~ Food & Drug Administration qualified health claim for olive oil.
What healthier way to enjoy olive oil than as part of a salad dressing served over a salad filled with nutritious fruits and vegetables. Here's how to make a basic olive oil dressing using the guidelines for a classic French vinaigrette.
- A classic French vinaigrette is typically 3 to 4 parts oil (usually extra virgin olive oil) and 1 part acid (frequently red wine vinegar).
- Seasonings include salt, pepper (freshly ground) and often Dijon mustard and/or garlic.
You may be able to use less oil and more acid ingredient if you use one of the following in your dressing:
- rice vinegar;
- white wine vinegar;
- raspberry, blueberry or other fruit vinegar;
- champagne vinegar;
- lemon, lime or orange juice. *see recipe for Turkey Salad with Orange Vinaigrette
Start experimenting by beginning with 2 parts oil to 1 part vinegar or citrus juice.
Note: While lime and lemon juice can stand alone in salad dressings, you’ll get more flavor by combining orange juice with vinegar. Joy of Cooking (Simon & Schuster Inc., 1997) recommends distilled white vinegar is best used in pickling, not salad dressings.
For a better flavor, thoroughly mix the oil and vinegar. The standard procedure is to whisk the vinegar with the salt, pepper and any other seasonings. Then add the oil in a slow steam, whisking constantly, until dressing is translucent. Or, shake the ingredients together in a small jar with a tight-fitting lid. If not using dressing right away, whisk or shake again before using.
Plan to use about 1 tablespoon of oil/vinegar dressing per 2 cups of salad. Dress, don't drown, your salad to keep the calories lower.
Basic Oil/Vinegar Salad Dressing
(Adjust amounts given in table according to personal taste)
DIRECTIONS: Whisk together vinegar and any additional seasonings. Slowly add olive oil and whisk in. Or, shake all ingredients together in a small jar with a tight lid. For safety and freshness, serve homemade dressings the same day you make them.
|Amount needed for|
1 main-dish or 2
for 2 main-dish or
4 side-dish salads
|1-1/2 teaspoons to|
|1 to 2 tablespoons||Balsamic, red wine or white|
wine vinegar, or lemon juice
|TO TASTE||Salt & freshly ground|
|1-1/2 tablespoons||3 tablespoons||Extra virigin olive oil|
|1-1/2 teaspoons to|
|1 to 2 tablespoons||Minced shallot|
|1/4 to scant 1/2|
|1/2 to 3/4|
|Dash of garlic|
powder OR 1 clove
|Garlic powder or|
clove of minced garlic
|A pinch or to taste||A pinch or 2 OR to taste||Sugar|
|1-1/2 or more|
|1 or more tablespoons||Chopped fresh herbs|