For the first time in over a decade, Canada’s Food Guide has been updated. The “rainbow” graphic featuring four distinct food groups that many of us grew up with, has been replaced by a simple photograph of a dinner plate- half of which is covered with bright, nutrient-rich fruits and vegetables. The new food guide eliminated the four food groups altogether, while recommending that Canadians consume plant-based foods more often, while reducing their intake of processed foods, meat, sugar, and saturated fats.
Chances are, you’ve likely considered adding more fruits and vegetables to your diet before the new food guide was announced. Home-made salads are an excellent option to fill half your plate with fruits and vegetables. They’re quick to make and are easily customizable to you and your family’s taste preferences and dietary requirements.
Unfortunately, many store-bought salad dressings are loaded with salt and sugar. You wouldn’t want to off-set your healthy salad with an unhealthy dressing. A simple alternative to store-bought salad dressings is to make your own. Not only does creating your own salad dressings put you in control of the added salt and sugar content, but home-made salad dressings are also packed with freshness and flavour. The foundation of most salad dressings are simply oil and vinegar with herbs or spices. The four salad dressing recipes below use our four plant-based oil blends as a base.
Savory Italian Vinaigrette
Ingredients:
• 2 tbs fresh chopped basil
• 2 tbs fresh chopped oregano
• ½ cup Canola with Olive Oil blend
• ½ cup red wine vinegar
• ½ fresh squeezed lemon
• Salt and pepper to taste
Creamy Dijon Mustard Dressing
Ingredients:
• ½ cup 0% fat greek yogurt
• 2 tbs of Canola with Avocado Oil Blend
• 3 tbs apple cider vinegar
• 1 tbs honey
• 2 tbs Dijon mustard
• Salt and pepper to taste
Sweet Citrus Vinaigrette
Ingredients:
• ½ cup orange juice
• ½ fresh squeezed lemon
• 1 tbs white vinegar
• 2 tbs Canola with Coconut Oil Blend
Light Ranch Dressing
Ingredients:
• ½ cup light sour cream
• ½ cup 0% fat greek yogurt
• ¼ cup Canola with Sunflower Blend
• 1 garlic clove, finely chopped
• Juice and zest of 1 lemon
• 2 tbs of finely chopped chives
• 1 tbs finely chopped parsley
• 1 tbs finely chopped dill
• Salt and pepper to taste
Directions:
1. Combine all ingredients in a bowl and whisk until blended.
2. Use immediately, or store in the refrigerator, covered, for up to 4 days.
Note: directions apply for each recipe.
