“Ickkkkkkkkkkkkkkkkkkkk!” bellowed the ten-year-old boy as he ran, his tongue thrusting the tiny green leaf out of his mouth. “That’s arugula?! It’s disgusting!!”
“Fair enough,” I told him. “At least you tried it.”
Most people feel similarly about eating leafy greens or even non-starchy vegetables—with or without an exaggerated gesture: consuming them comes with some degree of hate and torture.
But we all know green things are good for you, so we endure the unwelcomed addition to our diets, chewing on dry, steamed vegetables or bitter green leaves with low-fat / sugar-free concoctions. Or we guiltily half-enjoy them with toppings of butter, cheese, or regular salad dressing—because adding that layer of fat makes them palatable.
But fat is bad for you, right?
Nope.
Oh, but the kind of fat matters, like good fat versus bad fat? Avocados and nuts are heart-healthy, but fat from dairy and meat should be reduced because it causes high cholesterol?
Not exactly.
But the science is always changing, so just eat everything in moderation?
No, there really are fats that should be avoided most if not all of the time. But they’re not the fats you think.
Every five years the United States Government appoints a committee to review the most current health research and make eating recommendations accordingly, and then those findings are used to create the Dietary Guidelines for Americans. The most recent research review in 2015 made two notable changes: First, removing cholesterol as a “nutrient of concern,” the committee declared that there is ZERO relationship between the cholesterol people consume—which mostly comes from the saturated fat in animal foods—and the amount of cholesterol measured in their blood. Second, they removed the upper level intake suggestion for the amount of fat that should be consumed daily.1
In other words, you can eat bacon, eggs, cream, butter, and cheese every day. There’s no scientific proof to eat low fat or to avoid saturated fat.
Unfortunately, however, these two evidence-based findings were not accepted into the published Dietary Guidelines for Americans 2015-2020. Instead vegetable oils —made from plants —continue to be emphasized and saturated fat oils—including lard and the tropical oils (coconut, palm)—continue to be demonized.2 The problem with vegetable oils is that the research is actually inconclusive.3 While some research finds vegetable oils to be a healthy source of fat, those that contain a high amount of omega-6 fatty acids, including soybean, corn, canola, peanut , and sunflower oil, have been found to contribute to chronic bodily inflammation and ergo are a possible risk factor for obesity, heart disease, inflammatory bowel disease, rheumatoid arthritis, and Alzheimer's Disease.4,5,6 (For a more in depth explanation, I will address these controversies in my upcoming series on fats, Stop Feeling Guilty about Fat: How to Enjoy Healthy Food.)
So while a full breakfast (versus continental) won’t kill you, your salad dressing might. Turn over a bottle and the first ingredient is likely to be soybean or canola oil, two vegetable oils made from America’s cash crops, so they’re cheap and in steady supply for manufacturers, but they're not exactly healthy for you.
I have yet to find a salad dressing in the grocery store that’s made with 100 percent olive oil, the only vegetable oil that is NOT high in omega-6 and therefore your safest bet for choosing “the healthiest oil.”3 Do not be fooled. Some say “made with olive oil,” but that means only a portion; it is not the main ingredient.
That leaves making salad dressing at home where it’s quick, healthy, and fresh (better tasting).
Returning to my fifth-grade taste-tester a few days later, I handed him a bowl of those same greens with homemade ranch dressing.
“That was sooooooo goooood,” he exclaimed, licking the nothing-but-dressing-smeared bowl with his ravenous eyes. “Can I have seconds?!”
Similarly, many adults rave when I make homemade salad dressing for potlucks, our house parties, or home-cooked meals with a long-time friend. I do not claim to be talented in the kitchen, only crafty. The salad dressing tastes amazing because it’s made with high-quality, healthy ingredients, and I enjoy making it because it’s easy and fast.
First to save time on chopping, I use a miniature food processor, specifically this one by Cuisinart. Second, I keep my kitchen organized by putting all spices, oils, and condiments on lazy susans and keeping all frequently used appliances and products within my reach. (For more kitchen organization tips, see my upcoming series: How to Make your Own Efficient Kitchen.)
Here are my favorite salad dressing recipes:
Oriental Dressing (adapted from Nourishing Traditions by Sally Fallon)
Makes approximately 1 c. or 4 servings
4 T. rice vinegar
2 T. nama shoyu (naturally fermented soy sauce) or tamari (for gluten free)
2 t. freshly grated ginger
2 t. toasted sesame oil
1 green onion or small handful of chives
1 clove garlic
1 t. raw honey, preferably local
1/2 c. olive oil
Place all ingredients in the food processor and puree until smooth or the desired consistency.
*****
Blue Cheese Dressing (adapted from Nourishing Traditions by Sally Fallon)
Makes approximately 1 c. or 4 servings
1 t. Dijon mustard
2 T. + 1 t. raw apple cider vinegar
1/2 c. olive oil
2-4 T. crumbled Roquefort blue cheese
Place all ingredients in the food processor and puree until smooth or the desired consistency.
*****
Mayonnaise (adapted from Nourishing Traditions by Sally Fallon) Makes approximately 3/4 c.
1 whole egg* at room temperature 1 egg yoke* at room temperature
1 T. Dijon mustard
1 T. lemon juice
Pinch of sea salt
1/2 c. olive oil or avocado oil
Place all ingredients except for the oil in the food processor and pulse until mixed. With the lid on and the processor mixing, pour the oil slowly through the holes in the top of the lid. It will drip slowly into the mixture below and emulsify. Adjust the Dijon mustard, lemon juice, and sea salt according to taste. If the olive oil yields too strong a taste, opt for the avocado oil (which is tasteless). Note that homemade mayonnaise is thinner than store bought. This mayonnaise will only keep in the refrigerator for two weeks.
*Eggs should be from pastured chickens on a small farm/reputable source
*****
Ranch Dressing (adapted from https://www.allrecipes.com/recipe/16131/ranch-dressing-ii/)
Makes approximately 1 c. or 4 servings
2/3 c. mayonnaise (see previous recipe)
1/3 c. sour cream (full fat)
1/4 t. dried chives
1/4 t. dried parsley
1/4 t. dried dill weed
1/8 t. onion powder
1/8 t. garlic powder
1/8 t. sea salt
1/8 t. ground black pepper
Place all ingredients in the food processor and mix.
*****
Honey Mustard (adapted from https://pinchofyum.com/5-minute-honey-mustard-sauce)
Makes approximately 3/4 c. or 4 servings
1/4 c. raw honey, preferably local
1/4 c. mayonnaise (see recipe above)
1/4 c. Dijon mustard
1 T. raw apple cider vinegar
Pinch of cayenne pepper
Place all ingredients in the food processor and mix.
*****
References