This recipe is for Crystal, who specifically requested a low-calorie salad dressing in a comment on my vacuum-pack giveaway last week. Like her, I also can get in a rut with salad dressing since I eat a jar of salad almost every day.

But making a low-calorie salad dressing more imaginative than a little bit of oil and vinegar/lemon juice is not all that easy.

Most published recipes for homemade dressing are HIGH in calories because they contain lots of oil. YIKES! While some types of oil are healthy in moderation, it’s easy to go overboard. (Speaking for myself here.)

Then I thought about nonfat Greek yogurt. It’s creamy. It’s low-calorie. It’s not as tart as regular yogurt . And I keep it in my refrigerator at all times. (I make my own but it’s certainly not necessary.)

This recipe for Creamy Yogurt Balsamic Dressing (yes, I know, I misspelled the label in the picture above) substitutes nonfat Greek yogurt for some of the oil which makes the calorie count more reasonable. My personal standard is 80 calories or below per serving. Incidentally, a serving is usually 2 tablespoons but always check if you are watching your calorie intake.

Sweet and sour is a good description for the honey/balsamic combination with subtle flavor notes from the soy sauce and Dijon mustard. Yogurt smooths out the flavors. It’s excellent with any kind of lettuce/fruit and/or nut combination. I love it with chicken and sliced oranges, or dried cranberries and almonds or dried blueberries and toasted pecans.

Low Calorie Creamy Balsamic Dressing

Ingredients:
1/4 cup balsamic vinegar
1 tablespoon light soy sauce
1 1/2 tablespoon Dijon mustard
1 1/2 tablespoon honey
3 tablespoons nonfat Greek yogurt (may substitute regular nonfat yogurt but finished product will be a little different)
1/2 tablespoon extra-virgin olive oil.

Mix well. Store in refrigerator.

Makes 3/4 cup.

Nutritional Analysis per 2-tablespoon serving:
62 calories, 4 grams fat, 1 gram saturated fat, no cholesterol, 192 milligrams sodium, 6 grams carbohydrates.

In anticipation of post-Superbowl guilt and regret regarding food choices and excess, I’m revisiting the whole salad-in-a-jar idea this week.  It is my number one skinny secret.

I’m also celebrating the 6-month anniversary of this blog.  Leave a comment to be eligible to win the giveaway at the end of this post.

Several commenters on the first post of this blog, Salad in a Jar, have asked questions about using other methods to preserve lettuce.  To validate my claims about why vacuum-packing lettuce is better, I did a scientific experiment right here in my very own lab kitchen.

On Sunday, January 17, I cleaned, chopped (with a regular knife–no plastic knife or hand tearing here because I don’t have time for that) and vacuum-packed Romaine lettuce fresh from the store.

Can’t be sure how fresh the lettuce in the store was and I realize it could be a factor.  Nevertheless, I pretty much ignored that fact since it is out of my control.  I always try to buy the latest date I can find–as I’m sure you do also.

In addition to the vacuum-packed lettuce, I  prepared a plastic bag full of lettuce with a paper towel to absorb moisture.  I also packed lettuce in quart jars but did not vacuum pack it–simply put the lid on.

Second Day

Fourth Day

Sixth Day

Eighth Day

Tenth Day

Twelfth Day

Fourteenth Day

What you cannot see here is how moist the lettuce is in the vacuum-packed jars compared to the other lettuce. Which means it’s crisper.  Of course, there are no brown edges like the plastic bag lettuce and  lettuce from the unsealed jar because there is no oxygen inside a vacuum-packed jar.

Let me reiterate that ALL LETTUCE WAS STORED IN THE REFRIGERATOR for the entire two weeks.

Only Romaine lettuce was tested.  I would expect results with other types of lettuce to vary.

Observations:

1.  Up until the fourth day, there doesn’t appear to be much difference in the brownness of the edges.  However the vacuum-packed lettuce is crisper and more moist compared to the others.  Guess you’ll have to take my word for it.

2.  Unsealed, cut lettuce goes downhill after four days.

3.  If you do not cut the lettuce, the results may be different.  However, my whole reason for vacuum-packing lettuce is to make a grab-and-go salad that requires absolutely no preparation on a busy workday morning.  Therefore I have NO EXCUSE for not taking a healthy lunch–every single day.

If you have been thinking about purchasing a vacuum-pack machine and aren’t sure if you will use it, here is my advice.

1.  If you want to pack lettuce as I have shown, you ABSOLUTELY MUST have a wide-mouth lid attachment.  You cannot pack lettuce in plastic bags.

You may also use plastic canisters sold with some systems but my experience with them is bad.  They crack. Quickly.  Don’t waste your money.  Besides, the glass quart jars are cheap and you’ll want several of them.

2.  Do you regularly shop at warehouse stores?  If so, you can use it to freeze smaller portions. (Remember the plastic bags are expensive to buy.) Vacuum packed food does not turn icy like  it does in plastic wrap or regular plastic bags.

3. Do you like to seal your flour, sugar, cornmeal, pasta, rice, etc?  Quart and half gallon canning jars work well.  Again you will need the wide-mouth lid attachment.

4. Do you like to keep your leftovers? If so, this is a great way to store them in the freezer while maintaining maximum freshness. Avoid the “icies”.

To summarize, if you don’t cook much, don’t buy much food, don’t think more than one day ahead about what you will eat, and/or have no interest in storing lettuce or fresh produce longer than 3-4 days, I would not recommend a vacuum-pack machine.

If, on the other hand, you cook a lot, buy in quantity, or want to get serious about eating right even though you have a tight schedule (i.e. salad in a jar), think about  buying this handy gadget.

Are you still with me?  If so, I am giving away a brand new vacuum pack machine from FoodSaver to celebrate the 6-month anniversary of this blog.  It will come with a wide-mouth lid attachment which is essential for packing salad in a jar.

To enter the contest, tell me your favorite kind of food to see on this blog.  It could be a specific dish or a general category such as desserts,  low-calorie food, salad ideas, quick and easy or family favorites.

Please don’t enter more than once–thank-you very much. Winner will be chosen at random.

The contest will close Thursday evening, February 11 at 10:00 CST.  Winner will be announced Friday morning February 12.

p.s.  If you are reading this in your email, please leave a comment on my actual blog–online–to be entered in the contest.

p.p.s.  This contest is sponsored only by me, Romaine.  Aka Paula.  But if FoodSaver calls, I would love to talk.

My number one secret for eating dessert without dieting is eating a large salad in a jar every day for lunch.

Here’s why I, a reformed salad-hater, now love salad:

1.  Limitless variations of dressing and add-ons.

2. Gives wiggle room for small indulgences the rest of the day.

3. Adds fiber and bulk to your diet.

4. Fills you up with few calories.

5. Gives lots of chewing satisfaction.

6. Easy lifestyle change to implement and adopt forever. This is not a diet!!!!

Does it sound like a lot of work to prepare a salad everyday? Especially on a busy workday morning? Hang on!

I have devised a way to make salad for 7-9 days — at one time. My method takes less than 30 minutes (with a little bit of practice). It will stay crisp and fresh for more than a week.

Consider these benefits of storing salad in a jar.

1.  No brown edges on the lettuce and no wilted leaves.

2.  No getting out the salad spinner every day to make a salad.

3.  On the run? Grab a jar and take it with you. Eat right out of the jar if necessary although I prefer a bowl or plate.

4.  Save money–especially when you buy the lettuce in bulk from Sam’s or Costco. No more wasting money on prepackaged salads that often aren’t fresh the day you bring them home.

5.   Glass jars are washable. Not only are you helping the environment, you are saving money.

My secret?? A vacuum pack machine with a wide-mouth jar attachment. I have a FoodSaver brand but I’m sure other brands would also work if they have the right attachment.

This will not work with the plastic bags and the vacuum. The lettuce would be completely squashed and bruised.

Assemble equipment.

* lettuce
* sharp knife (My favorite is a Wusthoff Santoku knife)
* chopping board
* salad spinner
* very large mixing bowl
* clean quart -size Mason glass jars with lids
* vacuum pack machine

My favorite lettuce is Romaine –usually hearts of Romaine. Wash it well but leave intact.

Cut longways through the entire head at least 4-5 times.

Now slice crosswise about 3/4 to 1 inch apart according to your preference.

Fill salad spinner and spin dry.

Dump into a very large bowl. Fill jars. I pack them as tight as possible.

Seal jars using your vacuum machine. Screw on rings as insurance to keep lid sealed. Refrigerate up to 1 week or even longer if your lettuce was very fresh.

When ready to eat, pop the lid and empty into a bowl or on a plate. Add salad dressing, veggies/fruit/nuts and Fiber One (instead of croutons). Enjoy chewing.

Note:  I’ve had several questions regarding the necessity of a vacuum-pack machine.  The secret to the success of salad in a jar is lack of oxygen.  You must vacuum pack to remove the oxygen.  See this post for pictorial comparison of various methods of lettuce storage.

I like my salad in small pieces so I chop the lettuce with a knife.  Without the vacuum-pack, the cut edges of the lettuce would be brown in a day or two or less. If you leave the lettuce whole, unchopped and untorn, it will last longer even without the vacuum pack. Wash, dry and store in zippered plastic bags with a paper or cloth towel to absorb the moisture.  Of course, you can cut the lettuce when you are ready to eat but I like to have everything ready to go so I have NO EXCUSES for not eating a lettuce salad.

Wondering what I put on all the salads I pack in a jar? (salad-in-a-jar)  I like variety but convenience, calories and healthiness are bigger concerns. Add the fact we only have a dorm-size personal refrigerator at my work for about 8-10 employees.  So non-perishable and easy to carry in my lunch bag are also good.

Let’s look at the dressing issue first.  I can’t store a lot of bottles of salad dressing in that tiny refrigerator so I have devised a better system.   In the past, I used small (2-3 oz) plastic containers to make individual servings.  But they were hard to keep up with in the dishwasher and my “plastics” drawer.  Does anyone else have problems with missing lids, or unmatched sets?  I found the solution at the restaurant supply store–small, inexpensive individual plastic cups with lids like restaurants use.  Can’t beat them for convenience.  Toss when done.  I like the small size for two reasons:  portion control and easy-to-carry in my lunch bag. Make up plenty and store in the butter compartment of the refrigerator.  It’s not a good place to store butter because butter needs the coldest spot in the fridge.

Regarding the dressing itself, I prefer homemade.  But time constraints and laziness more often prevail.  I look for something at or below 80 calories per serving.  For a quart jar of lettuce, I need about 2-3 oz. depending on the viscosity of the dressing. Until I come up with something more original (which I will post here when I get to it) my favorite today is the Honey Mustard Great Seasons Brand from Walmart, (I have done extensive research on diet Honey Mustard Dressing and this has been declared the winner.) I also like Ken’s Raspberry Pecan and most any of the diet balsamic vinaigrette dressings. Beware of the extremely low calorie dressings.  I think they taste like flavored water but suit yourself.  I’m not willing to eat crummy food in the name of saving calories.

Keep add-ons simple.  If I ate lunch at home with a large refrigerator at hand, I would be much more creative.  For now, I like to mix toasted almonds (see note at the end) with smoked sundried tomatoes (found at Krogers and much tastier than plain sundried tomatoes) or dried cranberries, blueberries or other dried fruit. Bags of these combinations will keep for weeks in your desk drawer. Sprinkle ¼ to 1/3 cup of Fiber One in place of croutons.  It may seem weird at first but it really is good and adds lots of crunch and fiber.  It’s also good in place of tortilla strips or fried wonton strips.  Eating salad at home is much more interesting.  I may add marinated mushrooms or artichoke hearts, sliced pickled beets, hardboiled egg, tomatoes, etc.  You probably have your own favorites but watch the calories.  For that reason, I rarely add cheese.

With my system on a busy morning you can:

* Grab a jar of lettuce from the fridge.
* Choose a salad dressing (already packaged in individual container).
* Keep Fiber One (or substitute) and bags of almonds/dried fruit/vegetables at your work or in the pantry ready to go.

Now you can have a healthy salad with no preparation in the morning if you have done your homework (less than 30 minutes with practice) beforehand.

Note:

Did you know you can toast almonds (or pecans or any other nuts) in the microwave?  Place about ¾ c. on a paper plate. Microwave on HIGH for 1 minute.  Stir.  Microwave an additional minute and let sit on the counter till cool.  DO NOT try to cook for 2 minutes without stirring.  They will burn.  (Times may vary with different microwaves.)