Salad Dressing (Home Recipe) (1 Cup)

Reduce or replace added sugar, honey, maple syrup, sweet chili sauce, and fruit juice in the dressing; use lemon juice, vinegar, herbs, garlic, mustard, and spices for flavor instead.

Use an oil-and-vinegar or unsweetened Greek-yogurt-based dressing rather than a sweetened dressing.

Keep the dressing portion modest, such as 1–2 tablespoons, and measure it rather than pouring freely.

Pair the salad with protein and healthy fats, such as grilled chicken, eggs, tofu, salmon, avocado, or nuts, to slow digestion.

Add more high-fiber, non-starchy vegetables such as leafy greens, cucumber, peppers, broccoli, and tomatoes; avoid pairing the dressing with croutons or other refined starches.

Take a short 10–20 minute walk after the meal and track which dressing ingredients or portion sizes lead to the largest rise.