By Denise Swogetinsky

Special to The Messenger

By now we know how to build a healthy salad. Different types of lettuce and greens, lots of vegetables, meats, cheeses, nuts, and we're on our way.

But what about our dressings? These can be deceptively high in carbs. No fear! With planning and moderation you can have your salad and dressing too.


Caesar Salad 

 2 Eggs

1 tablespoon of mustard

1 clove of Garlic, crushed

3 Anchovy Fillets1 teaspoon of White Pepper

2-3 pinches of Salt

17 fluid ounces of light Olive Oil

2 ounces of Parmesan cheese, grated

1/3 cup of Parsley, finely chopped

3 tablespoons of Lemon Juice


Put eggs, mustard, garlic, anchovies, salt and pepper in a food processor and blend on medium/high speed for 3 minutes or until well blended. Drop the speed just below medium and add the oil very slowly, in a thin stream. If the oil is added too quickly it will cause the dressing to split. Add the parmesan, chopped parsley, and lemon juice and blend until combined. Taste and adjust the seasoning if desired. If the dressing is too thick, add 2-3 tablespoons of hot water to thin it. Serve it drizzled over your favorite salad or use it as a dipping sauce.


Lemon Garlic Salad Dressing

 1/2 Cup Avocado Oil

Juice from 1 Lemon

2 Garlic Cloves

1/2 Tablespoon sweetener

1 teaspoon Mustard

1/4 Cup Macadamia Pieces

Salt & Pepper to taste


Place all of the above ingredients into a blender, food processor or immersion blender and blend until smooth.Taste and adjust seasoning and sweetness to taste.


Green Goddess Salad Dressing

 ¼ cup Fresh Italian Flat Leaf Parsley, firmly packed 

¼ cup fresh tarragon, firmly packed

2 full tablespoons Fresh Basil

2 Green Onions, trimmed

1 to 2 Cloves Fresh Garlic

2 Anchovies or 1½ Teaspoons Anchovy Paste 

1 Cup Mayonnaise 

½ Cup Sour Cream

Juice of ½ Lemon

To Taste Black Pepper 

½ to 1 Teaspoon or To Taste Kosher Salt


Blend the ingredients together in a high-power blender or food processor until smooth. Serve immediately or chill first.


Basic Vinaigrette Salad Dressing Recipe

1 cup extra virgin olive oil 

?-½ cup red or white wine vinegar

1 tablespoon Dijon or spicy brown mustard

2 teaspoons dried oregano

1 clove garlic, crushed 

¼ teaspoon salt

? teaspoon pepper


Throw it all in a clean old jar, put the lid on, and shake like mad. That’s it.You can store it right in the jar, and just shake it up again the next time.


Blueberry Vinaigrette Salad 

 1/2 cup blueberries

1/2 cup olive oil

1 tbsp sherry vinegar

1 tsp honey

1 tsp dijon mustard

1 tbsp chopped shallots

1/2 tsp kosher salt


Add all ingredients to a blender and puree until smooth. Taste and adjust the seasonings as needed. Dressing will separate if left to sit. Shake well before using. Use the dressing within 3 days.


Thousand Island Dressing 

 1 cup mayonnaise

1/4 cup bread and butter pickles finely chopped

1/4 cup ketchup or chili sauce see

2 teaspoons lemon juice

1 clove garlic minced



In a small bowl, whisk together all ingredients until combined and smooth. Add salt to taste if desired (I like 1/2 teaspoon). Use immediately or refrigerate up to 4 days.