Typical green salads start off healthy and can provide a very lean, nutrient and fiber-rich meal or side.   'Green' means leaves of spinach or dark green lettuce, and chopped veggies such as cucumber, bell pepper and broccoli.  Adding tomato or grated carrot is smart too -- the mistake is usually made when dressing the salad.   How much money and effort have companies like Kraft spent to convince us our salad isn't ready until we pour gobs of emulisfied salad syrup on it?  Check the labels and you will often find high amounts of sodium, sugar and/or fat along with artificial coloring, MSG and preservatives. If you make your dressing at home and put it in the right bottle, it will keep in the refrigerator for weeks and be just as convenient, cheaper, and healthier.
The principle behind the one true French vinaigrette is simple, chef Michael Roux explains in his book "Sauces" -- one teaspoon Dijon mustard, one tablespoon vinegar and three tablespoons oil. “Everyone has his or her own take on this simple recipe” Roux writes.  Experiment with your own creations by adding herbs, garlic, lemon juice, minced onion or even miso, ginger or stevia.  Vary the dressing by using different vinegars like balsamic or red wine vinegar. Extra virgin olive oil is not only a healthy choice but also a delicious one for your recipe sure to become your first choice over any dressing off the store shelf.

-Barbara Bingham, MCC, Nutritionist
 Director, Kaizen Total Wellness