One Salad Dressing You Should NOT Eat — and One Super-Healthy Alternative Recipe

by Mike Geary – Certified Nutrition Specialist

Author of best-seller:  The Top 101 Foods that FIGHT Aging

If you want to:

  • Eat healthy
  • Meet your fat loss goals
  • Avoid aweful additives in processed food

Then the one thing you should eliminate from your diet is store-bought salad dressing.

Here is why:

1. Many  (if not all) store-bought salad dressings contain high fructose corn syrup (HFCS).  So, unless you are shopping in a health food store, the salad dressing you pick up from the grocery store usually contains large amounts of HFCS.

2. Many (if not all) store-bought salad dressings contain heavily refined soybean oil and/or refined canola oil. Both of these refined oils are VERY unhealthy. Yes, that even means canola oil is unhealthy, despite the marketing propaganda you’ve been fed. Here is the dirty TRUTH about canola oil. 

When soybean and canola oils are refined, the polyunsaturated component of the oils is oxidized, which makes the oils very inflammatory inside your body.  Furthermore, soybean oil is extremely high in omega-6 fatty acids, which complicates the correct omega-6 and omega-3 balance you try to maintain.

Be careful to read the ingredient label on the BACK of store-bought salad dressings.  On the front, it might claims to be “made with olive oil,” but most of the time the main oils used are refined soybean oil or canola oil. We know that olive oil is healthier, but store-bought salad dressings often contain only a secondary amount of olive oil.

Personally, I NEVER buy pre-made salad dressings from the store anymore.

So, I want to share with you  my SUPER healthy salad dressing recipe so you don’t have to buy all of those horrendously unhealthy store-bought salad dressings.  It is quick and very easy.

My Quick and Easy Recipe for Super-Healthy Salad Dressing


  • 1/3rd part balsamic vinegar
  • 1/3rd part apple cider vinegar
  •  1/3rd equal parts of extra virgin olive oil and Udo’s Choice EFA Oil Blend
  • Approximately 1 or 2 teaspoons of real maple syrup
  • A little bit of onion powder, garlic powder, and black pepper (to taste)


Fill your salad dressing container with the approximate ratios of above liquids. Shake the container to mix all ingredients well.

This homemade salad dressing recipe is delicious and super healthy. Honestly, I never get tired of eating it!

Combining the extra virgin olive oil with Udo’s Choice EFA Oil compliments each other and what they individually lack.  Extra virgin olive oils is full of important antioxidants, but it is mostly monounsatured and low in essential fatty acids. On the other hand, Udo’s Choice Oil is higher in unrefined polyunsaturated oils and has a healthy balance of omega-3 to omega-6 fatty acids.

There are several variations of the Udo’s Choice Oil, and one of them (labeled DHA 3-6-9 Blend) even contains a DHA algae oil blended into the mix along with organic flax oil, coconut oil, evening primrose oil, rice bran oil, oat germ and bran oil, and a few others.

By combining Udo’s Oil with extra virgin olive oil, you have a perfect oil blend for a salad dressing with amazing taste and maximum health benefits.  If you are unable to find Udo’s Choice Oil Blend (available at most health food stores), then you can choose other EFA oil blend, but be sure they are COLD processed to protect EFAs. Avoid all heated EFA oil blends!

Give this healthy-fat blend balsamic vinaigrette dressing a try! It is super healthy and you will avoid dangerous additives in store-bought salad dressings.


If you liked this salad dressing article and recipe, please share with your friends to help them eat healthier.

Want more ideas to eat healthier… check this out:

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