The word salad conjures, for most people, mounds of iceberg lettuce, a few other veggies, and a hefty ladle of dressing. As with many things, the US did not invent it, but in the last 50 years we have elevated salad dressing to a billion dollar industry with hundreds of varieties awaiting us in a special condiments aisle in the supermarket. You know something is big when it has its own trade organization.

In southern Europe and the Mediterranean, a salad is dressed by mixing some fresh lemon juice, a bit of olive oil, salt and pepper, and drizzling on top of a freshly cut salad. It seems that here, though, folks cannot complete that basic task and therefore gladly pay $3.00-$4.00 for a bottled solution. The price paid isn’t just monetary, as there are ingredients in some commercial dressings that are better kept away from our bodies.

What you need to know:

Let’s take a look at the most popular dressing family – Italian Dressing.  This is an American invention, nobody over in Italy has heard of it. It’s very similar to vinaigrette dressings – an emulsion of oil, vinegar, herbs and spices. Th emulsion of oil and vinegar is what brings the salad to life. Even if you are counting calories, having some oil in a salad dressing is actually important, because it helps the body better absorb oil-soluble vitamins A, D, E, and K. The problem is that many people tend to overdo it.

Unfortunately commercial brands of salad dressing also include the following:

water – The cheapest ingredient you can put in a bottle, except maybe for air.

sugar , corn syrup, HFCS - Yep, you like your salad sweet don’t you?

salt – a serving of 2 tablespoons can contain as much as 500mg or 20% of your daily maximum intake.

phosphoric acid (E338) -An artificial additive that provides a tangy taste for a much cheaper price than lemons. It is also used in soft drinks. Some studies have linked it to lowering bone density.

Calcium Disodium EDTA – A preservative with a mildly salty taste.  May cause kidney damage, and blood in urine.

Xantham Gum  E415 – increases the viscosity of a liquid.

What to do at the supermarket:

Skip the dressings, just get a good bottle of olive oil and lemons or lemon juice.

You can easily make vinaigrette at home by mixing 3 parts olive or canola oil with 1 part vinegar or lemon juice and adding salt and pepper to taste. Additional herbs and spices can be added according to your preferences. No artificial preservatives, no excess sodium, no HFCS.

Feel free to suggest simple home made recipes in the comments below…

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