Salad Dressing Recipes

 I love to cook, and I love to make healthy things...in case you hadn't figured that out already.

Today, a patient, who is trying to avoid sugar, asked me what to do about salad dressings, since they have so much sugar.  I suggested making her own.  Years ago, my friend Diana made her own balsamic dill vinaigrette.  It inspired me to think differently about salad dressings and to have a little fun with the creative and very tasty process.  I have listed below some of my favorites.  So Ms. M., thank you for the inspiration to write down the following: 

Raspberry Rosemary Vinaigrette

1 c. extra virgin olive oil

1/2-2/3 c. white wine vinegar

1 c. raspberries (fresh or frozen), pureed in blender or food processor

2 T. fresh rosemary, chopped (can substitute with 1 -1½ T. dried rosemary)

White Wine Mustard Dill Vinaigrette

1 c. extra virgin olive oil

2/3 c. white wine vinegar

2 T. mustard

2 T. fresh dill (can substitute with 1 T. dried dill)

Balsamic Vinaigrette

1 c. extra virgin olive oil

2/3 c. balsamic vinegar

1 clove garlic

2 T. fresh dill (can substitute with 1 T. dried dill)

Tarragon Balsamic Vinaigrette

1 c. extra virgin olive oil

2/3 c. balsamic vinegar

2½ T. fresh tarragon (can substitute with 1-1½ T. dried tarragon)

Parsley Rosemary Vinaigrette

1 c. extra virgin olive oil

2/3 c. balsamic vinegar

1 clove garlic

2 T. fresh parsley, chopped

2 T. fresh dill (can substitute with 1 T. dried dill)

2 T. fresh rosemary, chopped (can substitute with 1 -1½ T. dried rosemary)

Parsley Basil Oil*

1 c. extra virgin olive oil

2 T. fresh parsley, chopped

2 T. fresh basil, chopped

*Can turn into a vinaigrette with adding 1/2-2/3 cup of favorite vinegar.

Please feel free to use your favorite vinegar(s) in these recipes for a different twist.  The same goes with the herbs.  This is definitely a license to be creative and let your taste buds sizzle.  

To your health and the enjoyment of delicious food…or as my 22 month-old niece likes to say, “Mmm mmm, delicioso.”  Enjoy!

Farmers Markets in the Area

Take advantage of the fresh produce, meats, cheeses and other delectables, organic and non-organic, along with all the extras available at the local farmers markets. 

To our health and that of the entire community.  Enjoy!

Champaign-Urbana Public Health District Marketing Wellness
Tuesdays
201 W. Kenyon Rd, Champaign
Tuesdays: 1-5:30
Accept WIC farmers market vouchers and LINK card

Farmers Market on Historic North First Street
(north of University)
Thursdays: 3-7 pm

Urbana Market at the Square
Illinois & Vine (Lincoln Sqaure)
Saturdays: 7-Noon

A Little Tuscany, a Little Napa and Cannellini Beans

This weekend, I was perusing a favorite cookbook.  The chef is 1st or 2nd generation Italian and lives in Napa Valley, California.  I love the freshness of Tuscan cuisine and that of Napa.  Lots of vegetables, lots of herbs, and plenty of sunshine and nutrients.  Two recipes called for cannellini beans.  And while I did not make either of the recipes, I took inspiration from each to create a dish that delighted me immensely.  Now I just need to figure out what to call it.  No creative juices on that front at the moment.  Oh well.  On to the good stuff...

All ingredients are organic unless otherwise notes:

2 c. cannellini beans
2 cloves garlic
3 medium carrots
3 stalks celery
3 cups fresh basil
1/2 medium onion
Sea salt (Portuguese) to taste

Cook the cannellini beans.  4 cups of water for 2 cups of beans.  Bring to a boil then let simmer on medium-low to low heat.  Cook until tender (2-3 hours depending on heat level).  Several recipes call for draining and then adding more water and boiling again, etc.  Feel free to use your best judgment here.  I am merely relaying my methods over the weekend - no draining and adding more water - same water the whole time.

While beans are still al dente, add 2 cloves of garlic, minced.  Cook for 10 minutes.  In the interim prepare the carrots and celery.  Thinly slice and finely chop both and add to the beans and garlic.  Cook 25 minutes.  Chop basil and thinly slice and chop onions.  Just prior to removing from heat, add basil for 2 minutes.  Remove from heat and drain and excess water.  Then, add onion.  Let cool 20-30 minutes and enjoy.  It's great hot or cold. 

Serves 2 as a main dish, 4-6 as a side dish.

Cannellini beans would be great a million different ways.  More vegetables, different herbs.  The beans have a nice flavor and pick up the essence of the vegetables and herbs with which they are cooked.  These beans are loaded with plenty of protein and fiber to give that added boost with the added benefit of helping to stabilize blood sugar and cholesterol levels.  Add the nutrient-rich vegetables and herbs and you get a dish that packs a great punch on all levels: tons of antioxidants, vitamins, minerals, phytonutrients, good carbs, protein.  It's a winner any way you look at it.

To your health...enjoy!