Yummy Salad Dressing IdeasQuestion:
Is there any kind of low-fat salad dressing that I can have?
One of the most common questions I get from interstitial cystitis (IC) patients is, "What can I put on my salad?" The answer is, "Plenty!" The trick is to pile the salad itself with flavorful vegetables, herbs, IC friendly fruit, cheeses, and nuts so that you aren't relying solely on the salad dressing for that burst of flavor.
You can also try herb-infused oils for salad dressing or create homemade dressings with suitable substitutes for the vinegar or mayonnaise base. You can even make your own croutons. Finally, as always, rely on your own instincts and experience with various ingredients. Here are a couple of salad dressing recipes from Confident Choices: A Cookbook for Interstitial Cystitis and Overactive Bladder to get you started:Basil Blueberry Non-Vinaigrette Salad Dressing
1 c. frozen blueberries, partially thawed
1/2 c. organic, pure blueberry juice
1/2 c. olive oil
1 t. lemon zest
1/2 t. sugar
2 t. finely chopped fresh basil (may substitute thyme)
Pinch white pepper as tolerated to taste
Place all ingredients in blender. Blend using one-second "pulses," checking consistency after every couple of pulses. May also be made without using frozen berries. Simply increase juice to 1 cup.Homemade and Healthy Ranch Salad Dressing
1 c. fat-free plain yogurt (try organic Greek yogurt!)
1/2 c. low-fat cottage cheese
1/2 t. lemon zest
1 t. dill
2 t. parsley
1/4 t. minced garlic
Pinch onion powder
Salt and pepper to taste, if tolerated
Blend all ingredients in blender or food processor until smooth. Store in refrigerator for up to one week past "sell-by" dates on yogurt and cottage cheese.
Julie Beyer, MA, RD