CPT & Certified Nutrition Specialist, is the author of the international best-seller, The Truth about Six Pack Abs (TruthAboutAbs.com), with over 263,000 readers in 154 countries. Mike is also the co-author of the popular nutrition program, The Fat Burning Kitchen. In addition, Mike publishes the popular Lean-Body Secrets ezine with over 710,000 subscribers worldwide.

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The Truth About Abs

by Mike Geary, Best-Selling Fitness Author
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and easy SUPER-healthy dressing...

My Quick and Easy Recipe for Super-Healthy Salad Dressing
Geary's Healthy-Fat Blend Balsamic Vinaigrette

  • Fill your salad dressing container with these approximate ratios of liquids:
    ~ 1/3rd of container filled with balsamic vinegar
    ~ 1/3rd of container filled with apple cider vinegar
    ~ fill the remaining 1/3rd of container with equal parts of extra virgin olive oil and "Udo's Choice EFA Oil Blend"

  • Add just a small touch (approx 1 or 2 teaspoons) of real maple syrup

  • Add a little bit of onion powder, garlic powder, and black pepper and then shake the container to mix all ingredients well.

  • This homemade salad dressing mixture is delicious and healthy, and I pretty much never get tired of it!

    The reason I choose to blend the extra virgin olive oil half & half with the Udo's Choice Oil is that they make up for what each lacks... Although extra virgin olive oil is healthy and contains important antioxidants, it is mostly monounsaturated, and is low in the essential fatty acids (EFAs). The Udo's Choice Oil is higher in unrefined polyunsaturated oils with a good healthy balance of omega-3 to omega-6 fatty acids.

    There are several variations of the Udo's Choice Oil, and one of them (labeled DHA 3-6-9 Blend) even contains a DHA algae oil blended into the mix along with organic flax oil, coconut oil, evening primrose oil, rice bran oil, oat germ and bran oil, and a few others.

    Overall, blending Udo's Oil with extra virgin olive oil makes nearly a perfect oil blend for salad dressings with a great taste and maximum health benefits. If you can't find Udo's Choice Oil Blends (you can find Udo's at almost any health food store), there are other EFA oil blends on the market...just make sure that they are COLD-processed to protect the EFAs. You should never heat an EFA oil blend!

    Give this homemade super-healthy salad dressing a try! You'll do your body a favor by avoiding the harmful additives in store-bought salad dressings.


    Til next time,
    Don't be lazy... be lean.

    Mike Geary
    Certified Nutrition Specialist
    Certified Personal Trainer
    Author - The Truth About Six Pack Abs
    How to Get Flat Abs

    This blog was brought to you by Mike Geary and Truth About Abs.

    Previous   1 | 2             

    @ 6:15am ET on August 19, 2010
    hey Mike, my name is Sophia, I read your articles and have to say i really like the fact that not only you give advice on what`s healthy and not, you also make suggestions about easy and healthy food combos...
    so, since I live in Greece and follow the Mediterranean diet, i suggest you should use some oregano on your salad dressings as well...I often mix olive oil, oregano, onion powder, balsamic vinegar or lemon juice depending on the veggies...good luck:-)

    @ 2:57pm ET on August 20, 2010
    I went to this website from calling 1888Medifast and they said to come to this website, but I don't see anything about Medifast. I did however see your wonderful salad dressing recipe, which I am going to make tonight. What is the deal with this website and medifast?

    @ 1:17pm ET on September 15, 2010
    Good recipe, but I am not certain that the Udo's oil is really needed. We (Americans at least) get too much Omega 6 in our diet as it is. Flaxseed oil or Canola oil would actually be a better mix in with the olive oil, as both are the highest vegetable source of the essential omega-3 fatty acids.

    @ 4:36pm ET on September 15, 2010
    Hi creamyblond, thanks for the input... you're exactly right...Americans DO get way too much omega-6 in relation to omega-3. However, the Udo oil is already heavily weighted in favor of omega-3 (I think a 3:1 ratio), plus there are some other benefits with some of the minor oils mixed in Udo's, such as the algae oil (DHA), the oat bran oil, coconut oil, etc.

    Although, like you said, just plain flax would be fine too... but I do think that the Udo's has a better taste compared to plain flax.

    Now as for canola... despite heavy marketing claiming this is a healthy oil, nothing could be further from the truth. Read this to see why canola oil is actually a VERY unhealthy oil:


    Best wishes!


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