Don’t Waste a Good Salad…


Guessing most of us feel pretty good about ourselves when we select a salad.   Greens, veggies, all the important stuff we know we should eat. 

It’s prime time salad season right now.  So, get the biggest health boost out of your bowl of produce by dressing it well.  A new study finds salad dressings matter – and we’re not talking the dreaded “fat-free” variety either. 

 Monounsaturated fat-rich dressings (that’s those made with olive oil, canola oil or a nut oil) allow the nutrients in that salad to be better absorbed by your body.   Many of the vitamins in greens and vegetable goodies need fat to be absorbed and used.  

 Not just any fat is effective though. 

 According to the study, monounsaturated fats are best.  Study participants who were given dressings made with polyunsaturated fat (corn, sunflower, safflower, soybean oils) needed to use more dressing to get the same vitamin absorption/ benefit. 

Skip the fat-free dressings.  Zero in on ingredient lists for bottled dressings and pick ones with olive, canola or a nut oil as the primary fat source.  OR – make your own dressing.  They’re pretty simple and a pretty delicious topper.


Here’s a favorite from the Salad Days cookbook by Pam Powell (owner of Salad Girl salad dressings) –


Peach Vinaigrette

3 Tbsp peach preserves

¼ cup rice vinegar

1 tsp. sweet onion, minced

1 tsp. Dijon mustard

1 ½ tsp sea salt

½ tsp. ground black pepper

½ cup fruity green (or extra virgin) olive oil