Replacing healthy fats in our diet is important and often overlooked. Salads are a food choice that you want to have in your diet daily. It is an easy way to add nutrients and enzymes to your diet BUT many times they are drenched in vegetable oils that may be rancid by the time you purchase them. Refined vegetable oils can cause inflammation which will lower the nutrient value of your beautiful healthy salad.
Vegetable oils were once touted as the best oils for your heart. We now know those claims were based on faulty science. Hydrogenating fats to make foods more shelf stable are also hidden in many processed foods, kick that margarine to the curb. Our cells are made of fats, our brains are made of fats, and eating the right ones in the proper amounts is critical for energy and overall health.
Finding or creating salad dressings with nutrient-dense stable fats will make your salads the health bomb that you want them to be. My go-to fats for salad dressings are avocado oil and olive oil. Extra-virgin olive oil has been scientifically studied as a valuable fat that is monosaturated and an antioxidant powerhouse. It is also :
- Anti-Inflammatory
- Heart Healthy
- Beneficial Omega 3 and 6
- Prevents Strokes
- Favorable for weight loss
- Remove Amyloid plaques in the brain
- Reduce the risk of Type 2 Diabetes
- Anti-bacterial
Quality is key with fats! Make sure your olive oil is extra virgin, cold pressed, and in an opaque glass container. Cold-pressed ensures that it is not damaged by high heat processing. Liquid pressed oils are fragile and can go rancid so make sure they are stored in a low-light area or in an opaque container. Olive oils have become prey to companies that are adding refined oils to lower prices so make sure yours is 100 percent pure extra virgin olive oil.
Champagne Salad Dressing
- 2 tablespoons Dijon Mustard
- 1/4 cup Champagne vinegar
- 2 tablespoons fresh lemon juice
- 2 tablespoons honey
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup extra-virgin olive oil
Whisk together ingredients. Toss with any mixed greens! For a knockout salad, add sliced pears, pomegranate seeds, and raw nuts like pecans or walnuts. Enjoy!
Kristina Perry NTP CGP 