Recently I received a question on Chef's Corner [1] about making LOW or NON fat mixed berry vinaigrettes or dressings and I thought I would include it in this blog.

Berries can be a great way to give body, texture and fresh flavour to create low or even non fat dressings that are good for salads but also as sauces to go with meats, chicken and seafood recipes.

Check out this recipe for Cornmeal Crusted Trout with Blueberry Sauce [2]. For a low fat option just remove the oil and add some apple sauce in its place for extra body and flavour. Use a little bit of the oil for cooking the fish.

Here's an excellent base recipe that I make which can be used as a vinaigrette or sauce: Maple Jumble Berry Dressing.

In a blender place 2 cups (500 mL) mixed berries, washed and trimmed of leaves or stems. Blend until smooth (if you don’t like the little seeds, pass through a strainer and discard the seeds). Add 3 tbsp (45 mL) maple syrup (or honey), 3 tbsp (45 mL) apple cider vinegar, salt and pepper to taste, pulsing until smooth.

As I mentioned, this is a great tasty base recipe that you can change up in many ways to create variations for your family and friends. One change is with the vinegar you use. Instead of apple cider vinegar use balsamic, champagne, white wine or even red wine vinegars. This will give you a subtle but different flavour each time with the berries being a healthy, no fat needed for flavour base for the dressing.

You can also incorporate fresh herbs to give simple flavour variations. Thyme, oregano and tarragon are herbs that I like with the flavours of fresh berries. As we have made this dressing totally fat free don’t forget that some times you can add a teaspoon or 2 of extra virgin olive oil to your dressing for a nice extra fruity olive flavour option on the days you want a bit of fat in your diet. Just use a teaspoon of oil with a few tablespoons of the base recipe! You can also divide this dressing up into smaller portions by placing ¼ cup (60 mL) amounts of the dressing into small re-sealable plastic bags and freeze for longer keeping times. Bring out what you need the night before and defrost in the refrigerator. I hope this will be helpful to you and I wish you all a fun and fantastic time in the kitchen.

Yours in food,
James