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Make Low-Sodium Salad Dressing in Your Blender

  • Healthy Eating
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Sodium isn't just found in table salt. It's actually in a variety of foods, from snacks and condiments to processed meat and milk, that people eat on a daily basis. This mineral helps your body control its blood pressure and volume and regulate nerve and muscle function, according to the National Institutes of Health.

Although sodium is important, too much can present a problem. Excessive sodium in your diet could lead to high blood pressure or fluid buildup in people with other health issues. The NIH recommended that the average person only consume 2,300 milligrams of sodium per day.

Table salt, or sodium chloride, is about 40 percent sodium, and 1 tablespoon contains 2,300 milligrams. Table salt is about 40 percent sodium, and 1 tablespoon contains 2,300 milligrams.

If your sodium intake exceeds the NIH's recommendation, consider cutting back in some of your dietary choices. Try making fresh soup rather than using canned soup, which is high in sodium, or replacing processed snacks with fresh food alternatives. Another option is to make your own low-sodium salad dressing. 

Homemade salad dressing 
Opting for salad at lunch instead of a sandwich, soup or pizza is already a great step toward eating right, but store-bought salad dressing can be loaded with fat and sodium. Skip these unhealthy choices and use your performance blender to make your own. Here's what you'll need: 

  • 3/4 cup olive oil 
  • 2 tablespoons fresh lemon juice
  • 1 clove minced garlic
  • 1/2 teaspoon Dijon mustard 
  • 1 tablespoon mined shallots
  • 1 teaspoon black pepper
  • 1 pinch sugar
  • 1 pinch paprika, dill or your favorite spice
  • Your Oster® Versa® Performance Blender.

Add your spices, sugar, pepper, shallots, mustard, garlic and lemon juice directly to your performance blender's jar. Next, with the blender operating on LOW, add your olive oil slowly through the blender cap opening, allowing plenty of time for the mixture to combine. After the oil is added, blend on MEDIUM for about 10 seconds and then shut off the blender. Now you have a salad dressing with low sodium that you made yourself. Store in your refrigerator in a sealed container for only a few days. 

Blending your salad dressing takes away the annoyance of whisking. Blending your salad dressing takes away the annoyance of whisking.

Other low-sodium dressings to make at home 
The Mayo Clinic and the American Heart Association recognize the importance of a low-sodium diet and have posted simple, do-it-yourself low-sodium salad dressing recipes on their websites. 

The AHA advised a simple and customizable recipe that you can make in your blender or a bowl. Combine 8 parts oil with 4 parts vinegar for a simple vinaigrette. This gives you the freedom to choose the type of oil you prefer, like vegetable or olive, as well as the vinegar, such as balsamic or red wine, then also add garlic, ginger root or pepper. 

The Mayo Clinic's low-sodium Orange Basil Vinaigrette recipe has many more ingredients and would be easy to make in your blender. It uses orange juice, basil leaves and cornstarch among other ingredients for a sweet, refreshing dressing.