Store bought salad dressings can add a lot of calories, fat, and sodium to your diet. People often don’t realize just how many calories are in a serving size of dressing or dip. One serving of Thousand Island Dressing is two tablespoons, about 120 calories and 11 grams of fat; two tablespoons of Caesar dressing contains 140 calories and 14 grams of fat.

There is nothing wrong with calories or fat—both have a place in your diet, but liberal use of high calorie and high fat dips and dressings can push you over your recommended daily limit. You can avoid these added calories and fat by making your own easy, fresh dressings for salads. Not only will they taste great, but you will know exactly what ingredients are in the food you eat.

Ingredients:

1 cup silken tofu

1 cup canned tomatoes

2 tbs. fresh lemon juice

1 tbs. soy sauce

1 tbs. parsley

1 tsp. onion powder

Directions:

Blend all of the ingredients together in a blender or food processor. Chill in refrigerator. Serve with a green salad.

Low-Cal Ranch Dressing

Ingredients:

1 pint low-fat cottage cheese

¼ cup skim milk

1 cup non-fat yogurt

½ tsp. salt

1 tsp. parsley

¼ tsp. garlic powder

¼ tsp. onion powder

Directions:

Blend the cottage cheese and milk together until it is smooth.

Add the remaining ingredients, and blend to mix.

Serve with green salad, or as a dip with vegetable.

Creamy Avocado Dressing

Ingredients:

1 ½ ripe avocadoes

1 cup low-fat cottage cheese

2 ½ cups skim milk

2 tbs. fresh lemon juice

½ tsp. salt

Directions:

Using a blender or food processor, blend all of the ingredients together until smooth.

Serve with green salad.

Variation: Add a dash of cumin and garlic powder.

Ingredients:

¼ cup water

2 garlic cloves

4 oz. silken tofu

¼ cup olive oil

3 tbs. fresh lemon juice

2 tsp. brown rice vinegar

1 tbs. poppy seeds

1 tsp. dried dill

Salt to season

Directions:

Blend all ingredients together in a blender or processor, until smooth and creamy.

Serve with salad.

Cilantro Cream Dip

Ingredients:

1 pint low-fat cottage cheese

¼ cup skim milk

1 tbs. fresh lime juice

bunch cilantro, chopped

Directions:

Blend all ingredients together in a blender or processor until smooth.

Chill until ready to serve with fresh vegetables, pita bread, or chips.

Homemade Hummus

Ingredients:

2 to 3 tbs. water

4 tbs. fresh lemon juice

1 large garlic clove (or more if desired)

¼ cup tahini

1 -17 oz. can garbanzo beans, rinsed and drained

Directions:

Combine the oil, lemon juice, garlic, and tahini in your blender or processor, and blend until smooth.

Add beans, and continue to blend until hummus is creamy.

Refrigerate until you are ready to use. Serve with vegetables and chips, or spread on sandwiches.