12 Steps to Whole Foods
Dressing Up Your Salads Money- and Time-Saving Tips • Because many good dressings call for citrus juice, to save time, I juice a bunch of lemons, limes, or oranges at a time when they are on sale or when a friend in Arizona, California, or Florida gives me a bag- or boxful. I use a $10-$20 electric citrus juicer, which you can get from such stores as Target or Wal-Mart. It is worth the money because you can get double the amount of juice compared to squeezing by hand. Then I freeze 2 Tbsp. portions in ice cube trays and save the cubes in a plastic freezer bag for easy use over a few months. I like to have a bag each of frozen orange, lemon, and lime juice always on hand. • I cut up and freeze the lemon rinds in fourths, too, rather than throwing them away! (You could also use orange or lime rinds as well.) I put one-fourth of a lemon rind in a blenderful of green smoothie. The rind adds a nice lemon flavor as well as powerful flavanoid compounds that have been documented to prevent and eliminate skin cancers (if you spent your adolescence in the sun getting burned like I did, you’ll especially want to use lemon rind). • I keep several heads of romaine and standard salad vegetables (tomatoes, red onions, peppers, and cucumbers) on hand every day, week, and month of the year. That way, if I stop at the store, I don’t need an ingredient list or recipe to be able to grab items to make a big salad several days in a row. I often just drizzle olive oil and balsamic vinegar or lemon juice on a basic salad when I’m in a hurry and don’t have a fancier dressing made up (I also sprinkle the salad with basil, kelp, or Trocomare). • After dinner, I pour vinegar and oil from the salad bowl into a pint jar. After a few days, I have enough salad dressing for another salad. (Drain your lettuce well when making the salad, or you’ll have watery salad dressing and unusable “leftovers.” I love my $15 salad spinner.) Call me cheap, but somehow the Depression-era frugal/conserving “make do” attitude lasted three generations in my family. • Make big batches of dressing and freeze some for later. Dressings will last only as long as the perishable ingredients in them, such as onions or sprouts. • Use any of the homemade salad dressings for your leftovers. My neighbor Kris says any of the 18 dressings in this chapter go well with quinoa (which takes 10 minutes to cook) and any steamed or raw veggies for a quick, nutritious, light meal. 78 12 Steps to Whole Foods © Copyright Robyn Openshaw
Dressing Up Your Salads Your Journal Entry Make sure you take a few minutes at the end of this month to document any changes in your health from committing to making nutritious salad dressings. These are questions to consider: 1. What changes in your health do you notice from getting olive and flax oil and other good fats into your diet in the form of homemade salad dressings? 2. Do you notice anything different about your hair, skin, and fingernails, which are often dramatically affected by inclusion of good fats in the diet? 3. How time consuming has it been to make salad dressings, and have any gains in your health been worth that time? 4. Do you like the taste of homemade dressings better than store bought? Do you miss bottled salad dressing? 5. What are your favorite recipes in this chapter? 6. Any other observations during this month? © Copyright Robyn Openshaw 12 Steps to Whole Foods 79
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Dressing Up Your Salads<br />
Money- and Time-Saving Tips<br />
• Because many good dressings call for citrus juice, <strong>to</strong> save<br />
time, I juice a bunch of lemons, limes, or oranges at a time<br />
when they are on sale or when a friend in Arizona, California,<br />
or Florida gives me a bag- or boxful. I use a $10-$20 electric<br />
citrus juicer, which you can get from such s<strong>to</strong>res as Target or<br />
Wal-Mart. It is worth the money because you can get double<br />
the amount of juice compared <strong>to</strong> squeezing by hand. Then I<br />
freeze 2 Tbsp. portions in ice cube trays and save the cubes in<br />
a plastic freezer bag for easy use over a few months. I like <strong>to</strong><br />
have a bag each of frozen orange, lemon, and lime juice<br />
always on hand.<br />
• I cut up and freeze the lemon rinds in fourths, <strong>to</strong>o, rather than<br />
throwing them away! (You could also use orange or lime rinds<br />
as well.) I put one-fourth of a lemon rind in a blenderful of<br />
green smoothie. The rind adds a nice lemon flavor as well as<br />
powerful flavanoid compounds that have been documented <strong>to</strong><br />
prevent and eliminate skin cancers (if you spent your<br />
adolescence in the sun getting burned like I did, you’ll<br />
especially want <strong>to</strong> use lemon rind).<br />
• I keep several heads of romaine and standard salad vegetables<br />
(<strong>to</strong>ma<strong>to</strong>es, red onions, peppers, and cucumbers) on hand every day, week, and month of the year. That<br />
way, if I s<strong>to</strong>p at the s<strong>to</strong>re, I don’t need an ingredient list or recipe <strong>to</strong> be able <strong>to</strong> grab items <strong>to</strong> make a big<br />
salad several days in a row. I often just drizzle olive oil and balsamic vinegar or lemon juice on a basic<br />
salad when I’m in a hurry and don’t have a fancier dressing made up (I also sprinkle the salad with<br />
basil, kelp, or Trocomare).<br />
• After dinner, I pour vinegar and oil from the salad bowl in<strong>to</strong> a<br />
pint jar. After a few days, I have enough salad dressing for<br />
another salad. (Drain your lettuce well when making the salad,<br />
or you’ll have watery salad dressing and unusable “lef<strong>to</strong>vers.”<br />
I love my $15 salad spinner.) Call me cheap, but somehow the<br />
Depression-era frugal/conserving “make do” attitude lasted<br />
three generations in my family.<br />
• Make big batches of dressing and freeze some for later.<br />
Dressings will last only as long as the perishable ingredients<br />
in them, such as onions or sprouts.<br />
• Use any of the homemade salad dressings for your lef<strong>to</strong>vers.<br />
My neighbor Kris says any of the 18 dressings in this chapter<br />
go well with quinoa (which takes 10 minutes <strong>to</strong> cook) and any<br />
steamed or raw veggies for a quick, nutritious, light meal.<br />
78 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw