Salads are a marvelous way to add color, texture, and variety to your meals, and they are a source of important nutrients. A colorful, crunchy, flavorful salad adds pizzazz to any meal, but sometimes wheat, dairy, eggs, and cane sugar can show up in the form of croutons, salad dressings with wheat-flour thickener, and other unwanted surprises. You can enjoy the salads and salad dressings here without worry.

BALSAMIC VINEGAR DRESSING

Makes about ½ cup

Balsamic vinegar brings so much flavor to salads. You’ll love this easy version.

2 tablespoons balsamic vinegar
1 tablespoon honey or agave nectar
Dash salt
⅛ teaspoon xanthan gum
¼ cup extra-virgin olive oil

Place balsamic vinegar, honey or agave nectar, salt, and xanthan gum in blender and process until blended. With blender on high, add oil in a steady stream and process until smooth. Refrigerate in airtight container.

Nutrition Information (per 1-tablespoon serving)

Calories 66 • Fat 7g • Protein 0g • Carbohydrates 2g • Cholesterol 0mg • Sodium 33mg • Fiber 0g

BASIC “VINAIGRETTE”

Makes about ½ cup

This basic “vinaigrette” doesn’t have vinegar, so it’s a bit less acidic.

¼ cup Chicken Stock (page 110)
1 tablespoon extra-virgin olive oil
2 teaspoons Dijon mustard

1 garlic clove, minced
¼ teaspoon salt
⅛ teaspoon black pepper

In small bowl, whisk together ingredients until thoroughly mixed. Or process in a blender or small food processor. Refrigerate in airtight container. Shake just before serving.

Nutrition Information (per 2-tablespoon serving)

Calories 35 • Fat 4g • Protein 1g • Carbohydrates 1g • Cholesterol 0mg • Sodium 400mg • Fiber 1g

CITRUS DRESSING

Makes about ½ cup

I like to serve this dressing on salads where fish or poultry is featured on the menu.

2 tablespoons fresh lemon juice
¼ cup fresh orange juice
2 teaspoons fresh lime juice
2 tablespoons olive oil
1 tablespoon grated orange zest
2 teaspoons grated lime zest
2 teaspoons dried basil leaves
2 teaspoons fennel seeds
¼ teaspoon crushed red pepper flakes
⅛ teaspoon salt
⅛ teaspoon xanthan gum
Dash white pepper

Combine all ingredients in blender and process until well blended. Refrigerate in airtight container for up to 1 week.

Nutrition Information (per 1-tablespoon serving)

Calories 35 • Fat 4g • Protein 0g • Carbohydrates 1g • Cholesterol 0mg • Sodium 90mg • Fiber 0g

FRENCH DRESSING

Makes about ¾ cup

French dressing is the classic dressing for so many salads.

2 tablespoons vinegar
2 tablespoons fresh lemon juice
2 teaspoons granulated sugar or
fructose powder
½ teaspoon salt
½ teaspoon dry mustard
½ teaspoon paprika
¼ teaspoon white pepper
⅛ teaspoon xanthan gum
Dash cayenne pepper
2 tablespoons water
⅓ cup canola oil

Place all ingredients, except oil, in blender and process until smooth. With motor running, add oil and process until smooth. Refrigerate in airtight container. Shake just before serving.

Nutrition Information (per 2-tablespoon serving)

Calories 60 • Fat 6g • Protein 0g • Carbohydrates 1g • Cholesterol 0mg • Sodium 90mg • Fiber 0g

Note: You can make your own dry mustard by grinding mustard seeds in a small coffee grinder.

ITALIAN DRESSING

Makes 1½ cups

This dressing may have a lot of ingredients, but the end result is fantastic.

½ cup cider vinegar
¼ teaspoon dried oregano leaves
½ teaspoon freeze-dried chives
½ teaspoon dried parsley flakes
¼ teaspoon dry mustard
⅛ teaspoon white pepper
⅛ teaspoon garlic powder or fresh
garlic, minced
½ teaspoon salt
½ teaspoon grated Parmesan cheese
(cow, rice, or soy)
1 tablespoon chopped onion
½ teaspoon honey or agave nectar
⅛ teaspoon xanthan gum
Dash cayenne pepper
½ cup extra-virgin olive oil
½ cup water or gluten-free chicken
broth

Process all ingredients in blender. Refrigerate in airtight container.

Nutrition Information (per 1-tablespoon serving)

Calories 40 • Fat 5g • Protein 0g • Carbohydrates 1g • Cholesterol 0mg • Sodium 45mg • Fiber 0.5g

Note: You can make your own dry mustard by grinding mustard seeds in a small coffee grinder.

LEMON “VINAIGRETTE”

Makes 1 cup

Although this wonderfully fresh “vinaigrette” is great on salads, I also like to use it on grilled fish.

½ cup fresh lemon juice
2 tablespoons olive oil
1 tablespoon honey or agave nectar
1 garlic clove, minced
1 tablespoon Dijon mustard
1 teaspoon dried oregano

1 teaspoon dried parsley
½ teaspoon crushed fennel seeds
½ teaspoon salt
⅛ teaspoon crushed red pepper flakes
⅛ teaspoon xanthan gum
Dash white pepper

Process all ingredients in blender until smooth. Refrigerate in airtight container. Shake well before serving.

Nutrition Information (per 1-tablespoon serving)

Calories 20 • Fat 2g • Protein 1g • Carbohydrates 2g • Cholesterol 0mg • Sodium 80mg • Fiber 0.5g

LIME ~ CILANTRO DRESSING

Makes about 1 cup

The lime in this dressing provides a pleasing alternative to the usual lemon dressing and complements meals with a Southwestern theme.

½ cup extra-virgin olive oil
¼ cup water
¼ cup fresh lime juice
¼ cup fresh lemon juice
¼ cup chopped fresh cilantro
1 teaspoon grated lime zest

½ teaspoon salt
1 medium garlic clove, minced
½ teaspoon honey or agave
nectar
⅛ teaspoon ground cumin
⅛ teaspoon xanthan gum

Process all ingredients in blender until smooth. Refrigerate in airtight container for up to 1 week.

Nutrition Information (per 1-tablespoon serving)

Calories 65 • Fat 7g • Protein 0g • Carbohydrates 1g • Cholesterol 0mg • Sodium 65mg • Fiber 0.5g

ORIENTAL DRESSING

Makes about 1 cup

Try this dressing on an Oriental tossed salad or on rice or pure buckwheat noodles.

½ cup rice vinegar
¼ cup olive oil
2 tablespoons fresh lemon juice
1 garlic clove, minced
2 tablespoons light brown sugar
or maple sugar

1 teaspoon dried mint, or 6 fresh
mint leaves
2 thin slices peeled fresh gingerroot
⅛ teaspoon xanthan gum
Dash cayenne pepper
Dash salt and pepper

Process all ingredients in blender until smooth. Store in airtight container in refrigerator.

Nutrition Information (per 1-tablespoon serving)

Calories 45 • Fat 4g • Protein 1g • Carbohydrates 50g • Cholesterol 0mg • Sodium 2mg • Fiber 0.5g

RANCH DRESSING

Makes 1 cup

This homey dressing is great on salads or drizzled over baked potatoes.

½ cup purchased mayonnaise
or Homemade Mayonnaise
(page 115)

½ cup 2% milk (cow, rice, or soy)
¼ teaspoon onion salt
⅛ teaspoon garlic salt

¼ teaspoon black pepper
¼ teaspoon dried marjoram leaves
¼ teaspoon celery salt

¼ teaspoon dried savory leaves
¼ teaspoon dried parsley

Process all ingredients in blender until smooth. Refrigerate in airtight container for up to 1 week.

Nutrition Information (per 1-tablespoon serving)

Calories 55 • Fat 5g • Protein 1g • Carbohydrates 1g • Cholesterol 5mg • Sodium 56mg • Fiber 0g

SESAME DRESSING

Makes 1 cup

Choose this dressing to add flavor to any Asian dish.

½ cup rice vinegar
¼ cup canola oil
¼ cup sesame oil
2 teaspoons salt
2 teaspoons honey or agave nectar
2 tablespoons grated orange zest

1 small garlic clove, minced
1 teaspoon ground black pepper
1 teaspoon peeled fresh gingerroot
1 teaspoon wheat-free tamari soy sauce
¼ teaspoon crushed red pepper flakes
⅛ teaspoon xanthan gum

Process all ingredients in blender until smooth. Refrigerate in airtight container. Shake before serving.

Nutrition Information (per 1-tablespoon serving)

Calories 65 • Fat 7g • Protein 1g • Carbohydrates 2g • Cholesterol 0mg • Sodium 285mg • Fiber 0.5g

SOY DRESSING

Makes about ½ cup

This slightly spicy dressing is great on Asian dishes.

2 tablespoons wheat-free tamari
soy sauce
2 tablespoons canola oil
1 tablespoon rice vinegar
1 tablespoon chopped fresh cilantro
(optional)
1 serrano chile, seeded and chopped⁸

1 teaspoon sesame oil
1 teaspoon honey or agave nectar
¼ teaspoon salt
¼ teaspoon black pepper
⅛ teaspoon xanthan gum
Juice of 1 lime

Process all ingredients in blender until smooth. Refrigerate in airtight container.

Nutrition Information (per 1-tablespoon serving)

Calories 45 • Fat 4g • Protein 1g • Carbohydrates 2g • Cholesterol 0mg • Sodium 275mg • Fiber 0.5g

THOUSAND ISLAND DRESSING

Makes 1¼ cups

This classic dressing is great on salads and is also the sauce commonly used in Reuben sandwiches.

1 cup purchased mayonnaise
or Homemade Mayonnaise
(page 115)
3 tablespoons Chili Sauce (page 99)
1 tablespoon chopped green bell
pepper

1 teaspoon chopped canned pimientos
(optional)
1 teaspoon dried chives,
or 1 tablespoon chopped
fresh chives

Process all ingredients in blender until smooth. Refrigerate in airtight container.

Nutrition Information (per 1-tablespoon serving)

Calories 80 • Fat 9g • Protein 0g • Carbohydrates 1g • Cholesterol 6mg • Sodium 65mg • Fiber 0g

CHILI SAUCE

Makes about 3 cups

Use this tasty sauce on meat and as an ingredient in Thousand Island Dressing (page 98).

6 large tomatoes, peeled and chopped
2 large onions, finely chopped
2 green bell peppers, finely
chopped
¾ cup granulated sugar or
fructose powder
½ cup vinegar
1 teaspoon celery seeds

¾ teaspoon salt
¼ teaspoon ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon ground ginger
¼ teaspoon crushed red pepper
flakes
¼ teaspoon dry mustard

Combine all ingredients in large saucepan over low-medium heat. Simmer gently for 45-60 minutes, uncovered, until thickened. Stir frequently to prevent sticking. Remove from heat and cool slightly. Refrigerate in airtight container.

Nutrition Information (per 2-tablespoon serving)

Calories 35 • Fat 0.5g • Protein 1g • Carbohydrates 8g • Cholesterol 0mg • Sodium 115mg • Fiber 0.5g

Note: You can make your own dry mustard by grinding mustard seeds in a small coffee grinder.

TOMATO ~ BASIL VINAIGRETTE

Makes about ½ cup

This dressing is especially nice in the summer when tomatoes are in season.

2 large tomatoes, seeded and chopped
2 tablespoons red wine vinegar or
fresh lemon or lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon dried basil leaves
½ teaspoon dried oregano leaves

½ teaspoon garlic powder, or
1 garlic clove, minced
½ teaspoon sugar or honey
¼ teaspoon salt
¼ teaspoon black pepper

Process all ingredients in blender until smooth. Refrigerate in airtight container for up to 2 days.

Nutrition Information (per 2-tablespoon serving)

Calories 85 • Fat 7g • Protein 1g • Carbohydrates 6g • Cholesterol 0mg • Sodium 152mg • Fiber 1g

VINEGAR ~ FREE HERB DRESSING

Makes about ¾ cup

My favorite herbs are thyme, basil, marjoram, and savory—but use the ones you like.

½ cup fresh lemon juice
¼ extra-virgin olive oil
2 small garlic cloves
2 teaspoons honey or agave nectar
½ cup chopped green onions or chives

3 teaspoons dried herbs of choice
½ teaspoon salt
⅛ teaspoon xanthan gum
(optional)
⅛ teaspoon black pepper

Process all ingredients in blender until smooth. Best when served immediately.

Nutrition Information (per 2-tablespoon serving)

Calories 100 • Fat 9g • Protein 0g • Carbohydrates 5g • Cholesterol 0mg • Sodium 195mg • Fiber 1g

CAESAR SALAD WITHOUT EGGS

Serves 4

Use only half of the garlic-oil mixture to toss with the croutons, adding the remainder to the salad dressing itself. Although the traditional version of this salad is made with eggs, you won’t even miss them.

2 garlic cloves
¼ cup extra-virgin olive oil
½ teaspoon salt
1 cup gluten-free croutons
1 tablespoon fresh lemon juice
1 teaspoon vinegar or fresh
lemon juice
1 teaspoon dry mustard

1 teaspoon Lea & Perrins
Worcestershire sauce
1 teaspoon anchovy paste (Reese)
(optional)
1 head Romaine lettuce, washed
and torn
⅓ cup grated Parmesan cheese
(cow, rice, or soy)

1. Use garlic press to mince garlic before mashing with olive oil and salt. Brown croutons for 10 minutes in a 350°F oven. Toss with half of garlic-oil mixture and return to oven for another 3-5 minutes, until golden. Remove from oven and set aside until cool.

2. In large salad bowl, whisk together remaining garlic-oil mixture, lemon juice, vinegar, mustard, Worcestershire sauce, and anchovy paste (if using). Add Romaine lettuce and toss thoroughly. Sprinkle with Parmesan cheese and croutons, toss again, and serve immediately.

Nutrition Information (per serving)

Calories 210 • Fat 17g • Protein 6g • Carbohydrates 10g • Cholesterol 5mg • Sodium 467mg • Fiber 4g

Note: You can make your own dry mustard by grinding mustard seeds in a small coffee grinder.

POTATO SALAD

Makes about 5 cups (Serves 6)

If eggs are not appropriate for your diet, omit them and use another potato instead to make the salad egg free.

3 cups peeled and diced cooked
potatoes
4 hard-cooked eggs, peeled and
chopped
½ cup finely chopped celery
¼ cup finely chopped green
onion
2 tablespoons sweet pickle relish,
or 2 teaspoons dried dill weed

½ cup Homemade Mayonnaise
(page 115)
1 tablespoon vinegar
1 teaspoon sugar or honey
½ teaspoon celery salt
½ teaspoon celery seeds
¼ teaspoon white pepper
½ teaspoon dry mustard
Paprika, for garnish

Combine potatoes, eggs, celery, onion, and relish in large bowl. In small bowl, whisk all remaining ingredients except paprika until smooth. Pour over potato mixture and toss until thoroughly coated. Turn into serving bowl and sprinkle with paprika. Refrigerate until serving time.

Nutrition Information (per serving)

Calories 165 • Fat 7g • Protein 6g • Carbohydrates 19g • Cholesterol 146mg • Sodium 280mg • Fiber 2g

Note: You can make your own dry mustard by grinding mustard seeds in a small coffee grinder.

SPINACH SALAD WITH STRAWBERRIES

Serves 10

Try mixing in a few green or red grapes for added interest.

3 tablespoons fresh orange juice
1 tablespoon fresh lemon juice
1 tablespoon honey or agave nectar
2 tablespoons dried basil leaves
¼ teaspoon dried thyme leaves
¼ teaspoon xanthan gum
⅛ teaspoon cayenne pepper
⅛ teaspoon salt
⅛ teaspoon white pepper

¼ cup olive oil or canola oil
1 package (10 ounces) baby spinach
leaves, rinsed and dried
1 pint hulled strawberries, rinsed and
dried
1 cup pecan halves, toasted
¼ cup crumbled feta cheese (omit if
you are dairy sensitive)

1. In small jar, whisk together orange juice, lemon juice, honey or agave nectar, basil, thyme, xanthan gum, cayenne pepper, salt, white pepper, and oil until smooth.

2. Place cleaned spinach leaves in large bowl. Halve strawberries and add along with pecans. Add enough dressing to coat leaves and toss gently. Just before serving, sprinkle crumbled feta cheese on top.

Nutrition Information (per serving)

Calories 160 • Fat 15g • Protein 2g • Carbohydrates 7g • Cholesterol 3mg • Sodium 71mg • Fiber 2g

WALDORF SALAD

Serves 4

We have this salad often at my house to make sure we’re getting enough fruits and vegetables plus lots of fiber in our diet.

2 Red Delicious apples, cut into
½-inch cubes
2 celery stalks, chopped into
¾-inch cubes
½ cup pecan halves, toasted
½ cup golden raisins

1 teaspoon fresh lemon juice
2 tablespoons Homemade
Mayonnaise (page 115)
⅛ teaspoon salt
½ teaspoon granulated sugar or
fructose powder

Combine apples, celery, pecans, and raisins in small bowl. In another bowl, stir together lemon juice, mayonnaise, salt, and sugar or fructose powder. Pour mayonnaise mixture over apple mixture and toss thoroughly. Serve immediately.

Nutrition Information (per serving)

Calories 225 • Fat 12g • Protein 2g • Carbohydrates 32g • Cholesterol 2mg • Sodium 130mg • Fiber 4g