The following are a group of very tasty homemade salad dressings that are quick, easy, and healthy.  Perfect for diabetics and dieters, too.


3 tbsp water

2 tbsp lemon juice

2 tbsp extra-virgin olive oil

1 1/2 tbsp red wine vinegar

1 tbsp Dijon mustard

2 tsp minced garlic

2 tsp Worcestershire sauce

1/2 tsp fresh ground black pepper

1/4 tsp salt

Combine all ingredients in a jar and cover tightly.  Shake jar vigorously to mix ingredients well.  Store in the refrigerator for up to one week.

Per a 1 tbsp serving:  25 cal, 1 g carbs, 0 protein

Variations:  Cilantro-Lime Vinaigrette:  Use 1/4 cup of the above recipe and add 2 tablespoons minced cilantro and 1 tablespoon lime juice.

Lemon Caper Vinaigrette:  Use 2 tablespoons of the Dijon-Lemon Vinaigrette and add the following:  2 tablespoons reduced fat mayonnaise, 2 teaspoons grated lemon rind, 1 1/2 tablespoons fresh lemon juice, 1 1/2 teaspoons capers, drained, 1/8 teaspoon of freshly ground black pepper.  This is good over a green salad that is topped with grilled chicken or tuna.



1/4 cup plain, unsweetened low-fat yogurt

1/4 cup nonfat buttermilk

1 tbsp fat-free mayonnaise

1 tbsp chopped dill pickle

1 tbsp catsup

1 tsp chopped fresh parsley

1/8 tsp seasoned salt

In a small mixing bowl, combine yogurt, buttermilk, and mayonnaise, stirring until blended.  Stir in remaining ingredients.  Cover and refrigerate.  Serve after thoroughly chilled.

Yield:  Approximately 3/4 cup

1 serving of 2 tablespoons = 34 cal, 3 g carbs, 1 g protein


1/4 cup finely chopped fresh cilantro

1/4 cup finely chopped tomato

1 tbsp vinegar (I prefer cider vinegar)

1 tbsp olive oil

1 tbsp lime juice

1/2 tsp lime zest

1 garlic cloved, minced

dash of salt

1/4 tsp freshly ground black pepper

1/4 tsp chili powder

In a food processor or blender, combine the dressing ingredients.  Place lid on container and process until you have a smooth dressing.  Pour dressing over salad and toss to coat.

A grandmother with diabetes along with other autoimmune diseases, Linda likes to share what she has learned with other diabetics. For more of her recipes, go to her website at