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The Motherload of Salad Dressings

I’m going to let you in on a little secret: I only know so much about meal prep, macro-hacking, and eating well.  I spent most of my life in a McDonald’s drive thru or eating lasagna, so a lot of this is new to me.  The only thing special about me is that I hang out with a motley crew of people who are REALLY good at all of this stuff.  As it turns out, Jeremy is a freaking master dietitian.  Amber is a wizard in the kitchen.  Dinah has been a part of this healthy eating game for years.  Brian White can seemingly pull macro-friendly meals out of thin air while on the road.  My friends, y’all, they’re REALLY good.  Another one you may not have met yet is Marty Emerson.  Marty is the manager at Huntington’s Kitchen, but he’s also a stellar cook and master ingredient manipulator.  During our cooking class last week, he offered to share his Salad Dressings 101.  Y’all, it is literally the motherload of salad dressings.  It’s set up like a science formula.  Once you get the basic ratios down, you can get wild and tweak it any way you want.  And, because it’s written this way, you can make whatever size batches you want.  I know I get so bummed when I open a huge bottle of salad dressing knowing full well that I’m not going to get through 1/4 of it before it goes bad.  Now you can whip up a little of whatever you need for the week and be set.  Next week, it can be totally new.


On with the recipes!  Here’s your formula.  Write this down.  Tape it inside your kitchen cabinet.  You’re going to want it for quick reference.

 2 parts oil + 1 part acid + mustard to emulsify it + seasonings

Here are your options from which to choose:
Oils: olive, sesame, peanut, walnut, avocado
Acids: apple cider vinegar, balsamic vinegar, champagne vinegar, rice vinegar, red or white wine vinegar, lemon juice, orange juice, lime juice, and grapefruit juice
Mustards: Dijon, yellow, spicy brown, Chinese takeout packets (whatever that fancy mustard is…this is your chance to totally pull a Grandma move and put them in your purse for later)
Seasonings: jam, ginger, garlic, hot sauce, fresh or dried herbs, soy sauce, spices, salt, & pepper

I feel like I just briefed you on our country’s darkest secrets.  You can literally make thousands of dressings from the playbook above!  Here are some of Marty’s suggested combinations:

Greek Dressing: red wine vinegar, olive oil, lemon juice, garlic, oregano, basil, salt & pepper

Raspberry Vinaigrette:  balsamic vinegar, olive oil, raspberry jam, Dijon mustard, garlic, salt & pepper

French Dressing: red wine vinegar, olive oil, Dijon mustard, ketchup, Worcestershire, and paprika (use smoked paprika in EVERYTHING.  you’re welcome.  life changed)

Asian Dressing:  olive oil, rice vinegar, sesame oil, mustard, ginger, garlic, soy sauce, sriracha, salt & pepper

Balsamic Vinaigrette:  balsamic vinegar, olive oil, garlic, basil, oregano, salt & pepper

Italian Vinaigrette: red wine vinegar, olive oil, garlic, Italian seasoning, crushed red pepper flakes, salt & pepper

Chipotle Lime: white wine vinegar, olive oil, chipotles in adobo, lime juice, honey, garlic, cilantro, cumin, salt & pepper

Honey Sriracha: white vinegar, olive oil, lime juice, honey, garlic, sriracha, salt & pepper

Remember your ratios.  So if you have two acids and one oil in the recipe, the TOTAL of the acids should be one part to two parts oil.  So for the Greek dressing, I’d do two parts olive oil, 1/2 part red wine vinegar, 1/2 part lemon juice so that my two acids totaled one part.

BIG thank you to Marty for the dressing hook up and for just generally being awesome and sharing ideas with our team.  You’re the best!

What combination will you try first?  Have any wild ideas of a new creation?  Tell us in comments!

All the best,


Looking for more recipes like these?  Check out our online recipe book!

New to macros in general?  Take our free 7-day ecourse.  We’ll teach you all about em!

Looking for an amazingly supportive community of weird macro-counters like yourself?  Come on over.

Have other questions?  Drop us a line! hello at getmacroed dot com

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