Dr. Weil on Being Pescatarian, Salad Dressing 101, and Dr. Weil Makes an Iced Matcha!

Making homemade dressings and drinks this Monday!

We've got a fun week of content ahead! We'll be diving into the Apple Cider Vinegar craze (and whether or not we think it’s healthy), exploring how to cook with lemongrass, sharing our Friday favorites, and then wrapping things up with a brand-new recipe at the end of the week (spoiler alert: it features blueberries!).

Today, we're kicking things off with a guide to making your own salad dressing - plus five delicious recipes to try. Dr. Weil also shares his journey to becoming a pescatarian and walks you through how to make a refreshing cold matcha tea in our latest Kitchen Skills video.

As always, we’d love to hear from you - drop us a note and let us know what you think!

What is your favorite salad dressing? Do you make your own? Share in the comments.

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Dr. Weil on Becoming a Pescatarian

I became a lacto-vegetarian (abstaining from meat and eggs but eating dairy products) when I was 28 and ate that way for about 15 years. That diet worked very well for me. I was healthy and fit and enjoyed cooking and eating meatless meals. I liked good-quality natural cheeses and yogurt, rarely ate eggs, and got much of my protein from whole soy foods.

Eating out was not too difficult, even though most restaurants had few vegetarian options. I sought out Italian, Greek, Middle Eastern, Indian restaurants and even steak houses when I was on the road for salads and baked potatoes.

However, in the mid-1980s, I began traveling to Japan frequently and found it very difficult to adhere to my dietary restrictions there. Fish and shellfish are mainstays of Japanese cuisine, and most Japanese soups and condiments include fish and shellfish-based broths. The food looked delicious, but…

At the same time, I began reading about the health benefits of fish, particularly of omega-3 sources such as salmon, sardines, herring, and mackerel. The heart-protective properties of these foods were well documented. Beginning to eat fish was a hard decision for me, but I soon found that I enjoyed adding it to my diet. And being able to eat all of the delicious foods available in Japan gave me much pleasure.

I’m picky about what kinds of seafood I eat. I avoid octopus and squid (too sentient), big species like swordfish (too contaminated), and endangered ones like orange roughy.

What I do look for when it comes to fish are freshly caught (not farmed) fish, such as wild Alaskan Salmon, or smaller fish that are lower on the food chain, such as sardines and herring, that don’t have the contaminants that are so common in large, predatory fish. Furthermore, these fish haven’t been endangered by overfishing as other fish species have, so you can eat them with a clear environmental conscience.

All in all, I’m happy to be a pescatarian.

And if you enjoy fish, keep an eye out for my tinned fish rundown coming in a future issue. I will also be sharing a food diary from my recent travels to Japan…

How To Make Homemade Salad Dressing

We both eat a salad just about every night. Not just for the nutrients the produce provides but also because we love them. Part of what makes a salad so delicious is the dressing. Homemade salad dressing is easy to make and can be much healthier than store-bought dressings.

Read on for the pros of making your own dressing, some of our go-to dressings, and recipes on how to make them! And don’t miss the Vegetarian Caesar Salad Dressing - I created this for Diana when she was younger, and it became a staple on the True Food Kitchen restaurant menu.

Why You Should Make Your Own Salad Dressing

Homemade salad dressing is generally healthier than store-bought. Making your own dressing means:

• Fewer Additives and Preservatives. Store-bought dressings often contain preservatives (like sodium benzoate and EDTA), artificial colors (e.g., caramel coloring), and flavor enhancers.

• Less Added Sugars. Many commercial dressings - especially "light," "fat-free," and fruity ones - contain added or artificial sugars. If you’re going to buy dressing, make sure to look at the label for ingredients such as high-fructose corn syrup, cane juice, or maltodextrin, all of which are added sugars. Making your own dressing allows you to skip the sugar altogether or control how much and what type of sweetener you’re adding.

• Less Sodium. Bottled dressings often pack 200-400 plus mg of sodium per tablespoon. The recommended Daily Allowance of sodium is 2,300 mg/day. By making your own, you can regulate how much salt you add and use herbs, lemon, or vinegar in lieu of salt.

• Healthier Fats. Many store-bought dressings use cheap, refined oils (like soybean or canola) that are high in omega-6s, which can be pro-inflammatory. By swapping in anti-inflammatory fats such as extra virgin olive oil or avocado oil, you are promoting your overall health and adhering closer to our recommended Anti-Inflammatory Diet.

Plus, you can customize dressings based on your overall goals when you make them yourself. Whether you are eating anti-inflammatory,