Hey Hottie,

I loved Thousand Island dressing as a kid. For years, though—since I began reading the ingredients on the back of packages and realized it was anything but low-fat—I haven’t bought it.

The standard Thousand Island dressing is filled with colours, flavours, preservatives, thickeners, agents, saturated fats, and high sodium.

As I’ve shared before, according to the “Global Burden of Disease Study,” diet is the biggest cause of death and disability in the United States. Way more than smoking!

If we want to be slim, sexy, and glowing, we have to cut the foods that are making us overweight, unhealthy, and unhappy. Traditional Thousand Island is full of the oil, sodium, and non-food ingredients we must avoid for optimum weight loss and maintenance.

My thick, flavourful recipe, on the other hand, is just as tasty (if not more!) and will support your body to get leaner and sexier. It can be used in salads and on sandwiches in place of Thousand Island dressing.

Low-Fat, Body-Shaping Thousand Island Dressing

Preparation: 5 minutes


  • 1 package (12.3 ounces) silken tofu, drained in a fine-mesh strainer
  • 3 tablespoons ketchup
  • 1 teaspoon tamari
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons sweet pickle relish
  • 1 tablespoon finely chopped parsley
  • Freshly ground black pepper
  • 1/3 cup water


  1. Combine the tofu, tomato sauce (ketchup), tamari, lemon juice, and 1/3 cup water in a blender or food processor and process until smooth.
  2. Transfer to a bowl and stir in the relish, parsley, and pepper to taste.
  3. Transfer to an airtight container, cover, and refrigerate for at least 2 hours.
  4. Enjoy the amazing taste of low-fat, dynamic food combinations and your beautiful, slim body!

This recipe can last in the fridge up to 1 week.



Want to learn more about eating for the body you want? Check out Food Dynamics: The Taste and Flavour Solution for the Whole Family, and let me help you thrive!

What is your favourite way to use Thousand Island dressing? How did this recipe work for your family? I’d love to hear from you! Please share your experiences in the comments.