I love making yogurt salad dressing. I've found that I usually don't even need a recipe. I've invented all kinds of wonderful salads toppings just by experimenting, but the problem is if I don't write it down it's hard to recreate it.

Homemade salad dressing can save your pocketbook and your health. You avoid MSG and saturated oils, like canola oil and soybean oil. Commericial dressings are made with low-quality oils that are unhealthy, stripped of their nutrients and usually rancid. They also contain preservatives, refined sweeteners, stabilizers, artificial flavors and colors.

A much better alternative is to make your own salad dressing using high quality ingredients like olive oil, raw vinegar, fresh herbs and rich yogurt.

Olive oil is a mono-unsaturated fatty acid and provides many health benefits, including protection against heart disease and cancer. It is a good source of oleic acid, vitamin E and numerous anti-oxidants. Find a good cold-pressed unrefined Italian olive oil to use for all of your homemade salad dressings.

There are also many health benefits associated with raw apple cider vinegar. A good brand is Bragg's Apple Cider Vinegar. There are many other suitable brands, but check the label to make sure they are raw.

* For an extra nutritional boost add about 2 tablespoons of unrefined flax seed oil to your dressing.

You can reuse glass salad dressing containers. I disinfect them with boiling water and use a funnel to pour in my homemade salad dressing. Sometimes I just put the ingredients directly into the bottle and then shake it up. Do what ever suits you. One drawback to yogurt salad dressings is they will not last as long in your refrigerator as conventional salad dressing. I usually make dressings in small quantities and throw them out after a couple weeks.

Basic Yogurt Salad Dressing

• Ingredients:
• 8 oz fat free plain yogurt
• 1/4 C fat free mayonnaise
• 2 Tbsp chives, dried
• 2 Tbsp dill, dried
• 2 Tbsp lemon juice
• Directions:
• Mix it up and refrigerate.

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Italian Style Yogurt Dressing

• Ingredients:
• 1 cup fat-free plain yogurt
• 1 tablespoon white vinegar
• 1 tablespoon raw apple cider vinegar
• 1 teaspoon honey
• 1 tablespoon dried minced onion
• 1 1/2 teaspoons Dijon mustard
• 3/4 teaspoon dill weed
• 3/4 teaspoon Italian seasoning
• 3/4 teaspoon prepared mustard
• 1/4 teaspoon seasoned salt
• 1/8 teaspoon pepper
• Directions:
• In a small bowl, whisk the yogurt, vinegars and honey. Stir in the remaining ingredients. Cover and refrigerate for at least 1 hour before serving.

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Creamy Orange Yogurt Dressing

• Ingredients:
• 2 (8 ounce) cartons orange flavored yoplait yogurt
• 1/2 cup mayonnaise
• 1 tablespoon apple cider vinegar
• 1/8 teaspoon sea salt
• Grated orange rind
• Directions:
• Mix all ingredients together and serve on a green salad or fruit salad.

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Anchovy Yogurt Salad Dressing

• Ingredients:
• 1/2 c plain yogurt
• 2 Tablespoon olive oil
• 2 Tablespoon white vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 clove minced garlic
• 2 Tablespoon chopped fresh parsley
• 1 Tablespoon anchovy paste
• dash cayenne pepper
• Directions:
• Place all ingedients in a blender and process until smooth. Refrigerate to blend flavors; adjust seasoning before serving. Makes about 3/4 cup.

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Lemon Yogurt Dressing

• Ingredients:
• 8 oz. low-fat plain yogurt
• 2 tbsp. lemon juice
• 2 tbsp. honey
• Poppy seeds (optional)
• Directions:
• Combine and chill for several hours.

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Creamy Avocado Yogurt Dressing

• Ingredients:
• 1 cup plain yogurt
• 1 ripe avocado
• 2 Tbsp. lemon juice
• 1/2 tsp. toasted cumin
• 3 Tbsp. chopped cilantro
• 1 jalapeno pepper, split and seeded (substitute several dashes of hot sauce)
• Dash salt
• Directions:
• Combine all ingredients in a blender and process until smooth.

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Yogurt Cucumber Dressing

• Ingredients:
• 1 large cucumber
• 1 cup plain yogurt
• 2 tablespoons finely chopped
• fresh mint
• 1/2 teaspoon salt
• Directions: Pare cucumber; quarter lengthwise. Cut each quarter crosswise into thin slices. In medium bowl, combine yogurt, cucumber, mint and salt; mix well. Refrigerate, covered 1 hour, to blend flavors. Serve over mixed salad greens. Makes 1? cups.

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