Healthy and Delicious Salad Dressings for Schools

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1 The Alliance for a Healthier Generation is pleased to share this collection of school-made salad dressing recipes. The contributors of the recipes represent many individuals and groups with an interest in providing healthier meals to children, including school nutrition professionals, dietitians, university staff, state education departments, USDA and individuals. The Alliance thanks each and every one for their generous contributions. The recipes have been analyzed for nutrition content and contain no more than 80 calories and 200 milligrams of sodium per serving. Wherever possible, they were scaled to yield 32 to 64 servings. As with all foods, portion control is the key to balancing flavor with nutrition and energy balance. Contents Apple Cider Vinaigrette Apple Vinaigrette Berry Vinaigrette Good for You Creamy Salad Dressing Greek Yogurt Balsamic Vinaigrette Citrus and Herb Salad Dressing Honey Lime Dressing Honey Mustard Dressing Iron Man Light Dressing Just Peachy Salad Dressing Light Ranch Dressing Ranch Dressing (USDA) Rosemary Vinaigrette Dressing Sweet Potato Salad Dressing Yogurt Honey and Cinnamon Dressing

2 Apple Cider Vinaigrette 32 servings 3 cups Cider vinegar 2 tsp. Garlic salt 4 tbsp. Parsley, dried 1 cup Extra virgin olive oil 1 1/3 tbsp. Splenda Whisk all ingredients together thoroughly. Serving suggestion Keep leftover apple cider vinaigrette in the refrigerator for up to one week. The olive oil will solidify in the refrigerator, so let it warm at room temperature for 15 minutes and shake well before serving. Calories Total fat g Saturated fat g Protein g Sodium mg Recipe contributed by: Jennifer Grier, Cornell Cooperative Extension of Niagara County, NY 2 of 16

3 Apple Vinaigrette Dressing 44 servings 1 tablespoon per serving 1 cup Olive Oil/Salad Oil 1 cup Apple Juice 6 tbsp. Honey 6 tbsp. Lemon Juice 2 tsp. Salt Whisk all ingredients together thoroughly. Calories Total fat g Saturated fat g Protein g Sodium mg Recipe contributed by: Erin Heim, De Pere School District, WI 3 of 16

4 Berry Vinaigrette Dressing 32 servings 1 tablespoon per serving 1 cup Olive oil 1/3 cup Water ½ cup Fruit jam 1/3 cup Vinegar, rice wine 2 tsp. Mustard, dry 1. In a large plastic storage container or metal bowl combine the water, jam, vinegar and mustard. 2. Using a metal whisk, slowly whisk 1 cup oil into the mixture prepared above. Continue whisking until well combined. Serving suggestion Take the prepared dressing out of refrigeration at least 30 minutes before service time to allow oil to become liquid again. Calories Total fat g Saturated fat g Protein g Sodium... 12mg Recipe contributed by: Gitta Grether-Sweeney, Portland Public Schools, OR 4 of 16

5 Good for You Creamy Salad Dressing 36 servings 2 cups Yogurt, plain, non-fat 1 cup Sour cream, non-fat 1 cup Buttermilk, low-fat ¼ cup Honey ¼ cup Lemon juice 2 tsp. Dill weed, dried 1 tbsp. Chives, dried 1 tsp. Parsley, dried 1 tsp. Onion powder ½ tsp. Garlic powder ¼ tsp. Salt ½ tsp. Black pepper 1. Mix yogurt and sour cream together in a large mixing bowl. 2. Add buttermilk and remaining ingredients and mix until smooth. 3. Chill and keep refrigerated. Calories Total fat g Saturated fat g Protein g Sodium... 43mg Recipe contributed by: Beveylon Concha, Region XIII Child Nutrition Programs, Austin, TX 5 of 16

6 Greek Yogurt Balsamic Vinaigrette 32 servings 1 tablespoon per serving ½ cup Extra virgin olive oil ½ cup Greek yogurt, non-fat 1 cup Balsamic vinegar 2 tbsp. Honey 1 tsp. Salt 1 tsp. Pepper Combine all ingredients into a small bowl and whisk until well combined. Store in refrigerator. Calories Total fat g Saturated fat g Protein g Sodium... 95mg Recipe contributed by: Lauren Harris-Pincus, MS, RD, Nutrition Babes LLC 6 of 16

7 Citrus and Herb Salad Dressing 28 servings 2 cups Orange Juice, fresh 1 cup Olive oil 2 tsp. Orange zest depending on taste 2 tsp. Minced garlic depending on taste 4 tbsp. Fresh chopped herbs* ½ tsp. Salt (optional) ½ tsp. Arbol chili powder (optional) 1 tsp. Black pepper/ freshly ground (optional) *suggestions: tarragon, sage, thyme, dill, basil Combine all ingredients in a lidded jar and shake until well combined. Calories Total fat g Saturated fat g Protein g Sodium... 42mg Recipe contributed by: Ruth Roberson, Network for a Healthy California 7 of 16

8 2 cups Honey 2 cups Lime juice, fresh Whisk honey and lime together thoroughly. Honey Lime Dressing 32 servings Calories Total fat g Saturated fat g Protein g Sodium mg Recipe contributed by: Melanie Simmons, Bedford County Public Schools, VA 8 of 16

9 2 cups Yogurt, plain, non-fat 1 cup Mustard, yellow 1 cup Honey ½ cup Lemon juice, canned or bottled Honey Mustard Dressing 36 servings Combine all ingredients and refrigerate in tightly sealed container. Store in refrigerator. Calories Total fat g Saturated fat g Protein g Sodium... 87mg Recipe contributed by: Nicole James, Lamar County School District, GA, and Joyce Akins, Lowndes County School District, GA 9 of 16

10 Iron Man Light Dressing 64 servings 1 ½ cup + 1 ½ tbsp. Sugar, granulated 1 tbsp. + ½ tsp. Salt 1 tbsp. + 1 ¾ tsp. Mustard, yellow ½ tsp. Pepper, black 3 tbsp. + ½ tsp. Onion powder ¾ cup + 2 ½ tsp. Catsup 1 ½ cup + 1 ½ tbsp. Vegetable oil, canola 2 ¼ cups + 2 ½ tbsp. Vinegar, distilled ¾ cup + 2 ½ tsp. Lemon juice, canned or bottled 1. Mix dry ingredients 2. Combine wet ingredients 3. Combine wet and dry ingredients together and store at 40 F or below Serving suggestion Tastes great on spinach salad. Calories Total fat g Saturated fat g Protein g Sodium mg Recipe contributed by: Robert Lewis, El Monte City School District, CA 10 of 16

11 Just Peachy Salad Dressing 32 servings 4 ribs Celery ½ cup Ginger, raw 1 1/3 cup Sour cream, non-fat 1 cup Yogurt, plain, non-fat 2 cloves Garlic ½ cup Vinegar, rice Juice of 2 lemons 8 Green onions (tops and all) 1 Red bell pepper 2 Peaches ½ tsp. Mustard, dry Onion powder to taste Fresh ground black pepper to taste Cayenne pepper to taste 1. Add all ingredients to food processor and process until smooth. 2. Refrigerate to allow flavors to blend. Calories Total fat g Saturated fat g Protein g Sodium... 40mg Recipe contributed by: Peggy Johnson, Bonita Unified School District, AZ 11 of 16

12 Light Ranch Dressing 136 servings 8 cups Buttermilk, cultured from skim milk 2 tbsp. Lemon juice, canned or bottled 4 cups Sour cream, low-fat 4 cups Mayonnaise, low-fat 3 tbsp. Onion, powdered ¼ cup Garlic, granulated 1 tbsp. Black pepper, ground 3 tbsp. Chives, freeze-dried 2 tbsp. Parsley, dried 1 tbsp. 1 tsp. Salt 1. Combine all ingredients except sour cream and mayonnaise. Mix well, add remaining ingredients. 2. Chill at least 12 hours before serving to allow dressing to thicken. Calories Total fat g Saturated fat g Protein g Sodium mg Recipe contributed by: Kristin Blair, West Valley School District, OR 12 of 16

13 Ranch Dressing (USDA) 50 servings 3 ¼ cups Buttermilk 1 tbsp. 1 tsp. Lemon juice 1 ¼ cups Yogurt, plain, low-fat ½ cup Sour cream, low-fat 1 2/3 cups Mayonnaise, low-fat 2 tbsp. Onion powder 2 tbsp. Garlic, granulated ½tsp. Black or white pepper, ground 1 tsp. Chives, dried 1 tbsp. Parsley, dried 2 tsp. Salt 1. Combine buttermilk and lemon juice in a mixing bowl. Allow mixture to rest for 10 minutes. 2. Using a paddle attachment, blend in the yogurt and sour cream. Let mixture rest for 5 more minutes. 3. Add rest of ingredients to mixture in mixing bowl. Mix for 2-3 minutes on low speed until blended. 4. Chill at least 12 hours before serving to allow dressing to thicken. Refrigerate until service. Calories Total fat g Saturated fat g Protein g Sodium mg Recipe contributed by: United States Department of Agriculture (USDA) 13 of 16

14 Rosemary Vinaigrette Dressing 26 servings 1 tablespoon per serving 6 tbsp. Vinegar, white wine ½ tsp. Salt ½ cup Honey ¾ cup Canola oil 2 tsp. Rosemary, dried Whisk all ingredients together thoroughly. Serving suggestion Dressing goes nicely over a bed of arugula, slices of pear and slices of white cheddar cheese. Calories Total fat g Saturated fat g Trans fat g Protein g Sodium... 42mg Recipe contributed by: Lindsay Naso, Fisher Institute for Wellness and Gerontology, Ball State University, IN 14 of 16

15 Sweet Potato Salad Dressing 36 servings 1 tablespoon per serving ¾ cup Baked sweet potato w/o skin* ½ cup Orange juice ½ cup Apple cider vinegar ½ cup Olive oil 1 tbsp. Honey 1 tsp. Mustard, Dijon ½ tsp. Salt ¼ tsp. Pepper 2 tbsp. Chives *Can use yams, sweet potato or squash 1. Bake sweet potato, scoop flesh from skin and mash. 2. Season with honey, Dijon mustard, salt, and pepper 3. Whisk in orange juice, apple cider vinegar, and olive oil 4. Sprinkle with chives or parsley or mint Serving suggestion Dressing goes nicely over a mixture of spinach, Swiss chard and leafy greens. Sprinkle salad with sunflower or pumpkin seeds. Calories Total fat g Saturated fat g Protein g Sodium... 38mg Recipe contributed by: Laura Metzger, Hopkins Public Schools and Nancy Duwenhoegger, Loring Community School. MN 15 of 16

16 Yogurt Honey and Cinnamon Salad Dressing 2 cups + 2 ¾ tbsp. Yogurt, plain, low-fat ¾ cup + 3 1/3 tsps. Miracle Whip Light 2 tbsp. + ½ tsp. Honey ¾ tsp. Cinnamon, ground 50 servings 1 tablespoon per serving Whisk all ingredients together thoroughly. Store in refrigerator. Calories Total fat....56g Saturated fat g Protein....56g Sodium mg Recipe contributed by: Lindsay Aguilar, Tuscon Unified School District, AZ 16 of 16