Learning to make your own dressings is a great way to add new flavor to your salads and also to eat healthier. I've read many articles about the health benefits of salads being wiped out in one fell swoop of heavy, creamy dressings full of additives and unhealthy fats.

Although creamy dressings are a big hit (my kids love'em), they are often not the best choice for the heart or the hips; however, I have discovered that if you add fat free Greek yogurt to almost any oil and vinegar dressing, you've got your creamy texture without the fat.

Here's how to do it: Take any oil & vinegar that you like ( i.e. balsamic & olive oil) put equal parts of each into a mason jar with some salt & pepper & whatever spices you like, then add a couple heaping tablespoons of non-fat Greek yogurt. Put the lid on and shake! Adding a little orange juice or lemon juice adds health benefits and more flavor. (For better texture mix all other ingredients first and then whisk in yogurt.)

Last night I discovered a very simple dressing that paired wonderfully with my beet and greens salad:
1/8 cup walnut oil
3 tablespoons sherry vinegar
3 tablespoons minced shallot

If you don't have walnut oil try olive, canola, or grapeseed oil and put some nut extract in it.

Spaghetti Night

Tonight was spaghetti night, but I was tired of my regular spaghetti routine. Fry the beef with a little garlic, throw in a can of crushed tomatoes and spices. Make the pasta, & toss together a fresh salad using whatever veggies need to be eaten first. As much as the family loves spaghetti, as the cook I need to feel inspired to prepare it or else cooking becomes a chore and a bore.

That's when I thought of meat balls! I found leftover rice in the fridge and added that to my beef together with spices and and some eggs. I sauteed these in a little olive oil and then added my crushed tomatoes. But this time I added some paprika & a heaping spoon of pesto (had that left over in the fridge too) to my sauce. It simmered for a while, & was finally rewarded with a very tasty twist to spaghetti night. I'll admit, it took a little longer than usual, but I had a lot more fun & felt like I had created a masterpiece, rather then a paint-by-numbers.

Beef and Rice Meat Balls with Pesto Spaghetti Sauce

Meat balls

• 1 lb of lean ground beef
• 1 1/2 cups of cooked brown or white rice
• 2 eggs
• crushed garlic and garlic flakes
• paprika
• red pepper flakes
• salt and pepper
• (I also added a Organic No-Salt Seasoning that I get from Costco)

Sauce

• 1 large can of crushed tomatoes
• paprika
• basil
• red pepper flakes
• 1 heaping tablespoon of pesto
• white wine (optional)
• salt and pepper

After sauteing the meat balls, pour the sauce ingredients over the top & let it simmer, stirring occasionally. Serve this dish over wholewheat pasta or brown rice, and don't forget to make a big fresh salad and eat that first!