significant too. Regular salad dressing has 94 calories per tablespoon compared to just 13 calories in fat-free dressing. Condiments such as soy sauce, teriyaki sauce, chili sauce, and marinades are notoriously high in sodium. Look for the “reduced-sodium” varieties.
Have it your way. When eating out don’t hesitate to make a special request. Ask for condiments such as salad dressing and barbecue sauce on the side. This way you can control how much you use. Cut down on calories, carbs, fat and sodium even more by only using half the portion and adding vinegar to taste. Vinegar is a “free food” you can use in unlimited quantities.
Do it yourself! Save money and worry by making your condiments. Chef Catherine Brown, Organic Grower, Culinary Nutritionist at A Seat at My Table says making your condiments can not only be more economical but also puts you in complete control of the ingredients. “Those you make yourself will be more flavorful and can be tailored to your tastes and dietary needs,” says Chef Brown.
Below is one of Chef Brown’s DIY recipes for salad dressing.
ORANGE GINGER DRESSING
Here’s what you’ll need to make ~1.5 cups
1/2 cup cashews soaked in hot water for 2 hours
2 navel oranges, zested, peeled and cut into chunks
2″ piece of fresh ginger root, peeled
1/3 cup white wine or champagne vinegar
2 Medjool dates soaked in 1/4 cup hot water
1/4 cup fortified nutritional yeast (optional)
Dash of sea salt & ground black pepper (optional)
Chef Brown prefers to use fortified nutritional yeast when