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Tuesday, 20 August 2019

Simple and Healthy Salad Dressings

Rachael Link MS RD writes:
"There’s no doubt that salad can be a healthy addition to a balanced diet. Unfortunately, most store-bought dressings are brimming with added sugar, preservatives, and artificial flavourings that can diminish the potential health benefits of your salad. Making your own salad dressing at home is an easy and cost-effective alternative to store-bought varieties. Furthermore, it can give you better control of what you’re putting on your plate.

Here are eight simple and healthy salad dressings that you can make at home. The nutritional breakdown is included to help you decide which ones will better suit you ...

1. Sesame ginger

This simple salad dressing doubles as an easy marinade for meat, poultry, or roasted veggies. It’s also easy to make using ingredients you likely already have on hand.
1 tablespoon (15 ml) olive oil
1 tablespoon (15 ml) sesame oil
1 tablespoon (15 ml) soy sauce
1 tablespoon (15 ml) maple syrup
1 tablespoon (15 ml) rice vinegar
1 clove minced garlic
1 teaspoon (2 grams) freshly minced ginger
Whisk together the olive oil, sesame oil, soy sauce, maple syrup, and rice vinegar.
Add the minced garlic and ginger and stir together until combined.
Nutrition facts
A 2-tablespoon (30-ml) serving contains:
Protein: 0.2 grams Carbs: 3.5 grams Fat: 4.5 grams

2. Balsamic vinaigrette
With just five basic ingredients, balsamic vinaigrette is one of the easiest homemade salad dressings to prepare in a pinch. It has a sweet yet savoury flavour that works well in just about any salad, making it one of the most versatile options available.
3 tablespoons (45 ml) balsamic vinegar
1 tablespoon (15 ml) Dijon mustard
1 clove minced garlic
1/2 cup (118 ml) olive oil
salt and pepper
Combine the balsamic vinegar with the Dijon mustard and minced garlic.
Slowly add the olive oil while continuing to stir the mixture.
Season with a bit of salt and pepper prior to serving to give the flavour a quick boost.
Nutrition facts
A 2-tablespoon (30-ml) serving contains:

Protein: 0 grams Carbs: 1 gram Fat: 18 grams

3. Avocado lime
Creamy, cool, and refreshing, this avocado lime dressing works great on salads or served as a tasty dip for fresh veggies. Avocado is a great source of heart-healthy monounsaturated fats and may help boost your HDL (good) cholesterol levels.
1 avocado, cut into small chunks
1/2 cup (113 grams) plain Greek yogurt
1/3 cup (5 grams) cilantro
1/4 cup (60 ml) lime juice
4 tablespoons (60 ml) olive oil
2 cloves minced garlic
salt and pepper
Add the avocado chunks to a food processor along with the Greek yogurt, cilantro, lime juice, olive oil, and minced garlic.

Top with a bit of salt and pepper and then pulse until the mixture reaches a smooth, thick consistency. 
Nutrition facts
A 2-tablespoon (30-ml) serving contains the following nutrients:
Protein: 1 gram Carbs: 2.5 grams Fat: 7 grams

4. Lemon vinaigrette
This tart, tasty salad dressing is a great choice to help brighten up your favourite salads and vegetable dishes. It works especially well for simple salads that need a bit of extra zing, thanks to its zesty citrus flavour.
1/4 cup (59 ml) olive oil
1/4 cup (59 ml) fresh lemon juice
1 teaspoon (7 grams) honey or maple syrup
salt and pepper
Whisk the olive oil and fresh lemon juice together.
Mix in honey or maple syrup for a bit of sweetness.
Season with salt and pepper to taste.
Nutrition facts
A 2-tablespoon (30-ml) serving contains the following nutrients:
Protein: 0 grams Carbs: 3 grams Fat: 13.5 grams

5. Honey mustard
This creamy homemade dressing has a slightly sweet flavour that’s ideal for adding a bit of depth and rounding out your favourite savoury salads. It also works well as a dipping sauce for sweet potato fries, appetisers, and fresh veggies.
1/3 cup (83 grams) Dijon mustard
1/4 cup (59 ml) apple cider vinegar
1/3 cup (102 grams) honey
1/3 cup (78 ml) olive oil
salt and pepper
Whisk the Dijon mustard, apple cider vinegar, and honey together.
Slowly add the olive oil while continuing to stir.
Add salt and pepper to taste.
Nutrition facts
A 2-tablespoon (30-ml) serving contains the following nutrients:

Protein: 0 grams Carbs: 13.5 grams Fat: 9 grams

6. Greek yogurt ranch
Versatile, creamy, and delicious, ranch dressing is one of the most popular salad dressings available. In this homemade alternative, Greek yogurt gives a healthy twist to this tasty condiment. This version works well as a dipping sauce or dressing.
1 cup (285 grams) plain Greek yogurt
1/2 teaspoon (1.5 grams) garlic powder
1/2 teaspoon (1.2 grams) onion powder
1/2 teaspoon (0.5 grams) dried dill
dash of cayenne pepper
dash of salt
fresh chives, chopped (optional)
Stir together the Greek yogurt, garlic powder, onion powder, and dried dill.
Add a dash of cayenne pepper and salt.
Garnish with fresh chives before serving (optional).
Nutrition facts
A 2-tablespoon (30-ml) serving contains the following nutrients:
Protein: 1 gram Carbs: 2 grams Fat: 2 grams

7. Apple cider vinaigrette
Apple cider vinaigrette is a light and tangy dressing that can help balance the bitterness of leafy greens like kale or arugula. Plus, drizzling this apple cider vinaigrette over your favourite salads is an easy way to squeeze in a serving of apple cider vinegar, a powerful ingredient loaded with health benefits. In particular, some studies have shown that apple cider vinegar may reduce blood sugar levels and lower triglyceride levels.
1/3 cup (78 ml) olive oil
1/4 cup (59 ml) apple cider vinegar
1 tablespoon (15 ml) Dijon mustard
1 teaspoon (7 grams) honey
1 tablespoon (15 ml) lemon juice
salt and pepper
Combine the olive oil and apple cider vinegar.
Add the Dijon mustard, honey, lemon juice, and a bit of salt and pepper to taste.
Nutrition facts
A 2-tablespoon (30-ml) serving contains the following nutrients:
Protein: 0 grams Carbs: 1 gram Fat: 12 grams

8. Ginger turmeric
This ginger turmeric dressing can help add a pop of colour to your plate. It has a zesty flavour that can complement bean salads, mixed greens, or veggie bowls. It also features both ginger and turmeric, two ingredients that have been associated with several health benefits. For example, ginger may help reduce nausea, relieve muscle pain, and decrease your blood sugar levels. Meanwhile, turmeric contains curcumin, a compound well studied for its anti-inflammatory and antioxidant properties.
1/4 cup (60 ml) olive oil
2 tablespoons (30 ml) apple cider vinegar
1 teaspoon (2 grams) turmeric
1/2 teaspoon (1 gram) ground ginger
1 teaspoon (7 grams) honey (optional)
Mix the olive oil, apple cider vinegar, turmeric, and ground ginger.
To enhance the flavour, you can (optional) add a bit of honey for sweetness.
Nutrition facts
A 2-tablespoon (30-ml) serving contains the following nutrients:
Protein: 0 grams Carbs: 2.5 grams Fat: 18 grams

The bottom line
Many healthy and nutritious salad dressings can easily be made at home. The dressings above are packed with flavour and made from simple ingredients that you probably already have sitting on your shelves. Try experimenting with these dressings and swapping them in for store-bought varieties in your favourite salads, side dishes, and appetizers." 
Above words and picture taken from Rachael's article which can be seen in full with all relevant research links here 

I do like the vinaigrette suggestions, have you a favourite you might try? 

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Tom said...

...I'll have the Balsamic vinaigrette please.

carol l mckenna said...

Wonderful salad dressing recipes ~ all sound great ~ so hard to choose ~ ^_^

Happy Day to You,
A ShutterBug Explores,
aka (A Creative Harbor)

Lorrie said...

I like the vinaigrette ideas, as well. The sesame one sounds interesting.

Thickethouse.wordpress said...

These are great ideas, but I am usually quite satisfied with just oil and vinegar after seasoning the salad.

Valerie-Jael said...

Lots of tasty ideas here. Valerie

Iris Flavia said...

To be honest... whilst hubby makes a vinaigrette when having salad, I´m too lazy and simply take one yummy sip of good oil. Well, and some basil, mint, parsley, whatever I find.

This N That said...

Wow..lot's of great ideas there..I will have to print this page...

Jean said...

I make mayonnaise with a cup of light olive oil, a tablespoon of cider vinegar, an egg, salt and pepper all put into a narrow necked jar and whizzed with the stick blender.
You can add mustard, garlic and/or turmeric to taste.

Sue said...

These look delicious, Neil makes his own coleslaw with creme frais which is very good x

Laura. M said...

Me encantan las ensaladas y probar nuevos sabores.
Gracias por las recetas.
Un abrazo.

Mary Kirkland said...

Those sound really good. I usually use lemon juice, diced tomato, cilantro and a little onion. Blend it and use that. It's really good. said...

I was just thinking about salad dressings the other day, now the decision will be - which one shall I choose?

mxtodis123 said...

Some nice recipes. Saving them.

Holly said...

Thanks for stopping by my blog, all these salad dressing recipes look amazing ๐Ÿฅ—.

Lisabella Russo said...

I'm not a huge fan of salad dressing, but these look excellent! Thank you!

Sandra said...

All these dressings sound terrific. I don't think I could pick a favorite.

Pom Pom said...

Hi Jan! Wow! Those all sound great. Thank you!

William Kendall said...

The honey mustard I would go for.

Elephant's Child said...

thank you. some of these are new to me, and I have bookmarked the page for later reference.

Chatty Crone said...

I printed all these - thanks.

happyone said...

The Balsamic vinaigrette is my favorite!

Sandi said...

It looks good and it FEELS good to eat right.

My name is Erika. said...

And you forgot to mention that these dressings can have as many calories as eating an ice cream sundae or piece of cake. These dressings sound yummy. I have to try them as I usually skip the dressing. Hugs-Erika

Debbie-Dabble Blog and A Debbie-Dabble Christmas said...

Thanks so much for stopping by!!

CJ Kennedy said...

Something for every taste!

Amy at Ms. Toody Goo Shoes said...

All of these sound wonderful! I'm going to pin this for future reference.

peppylady (Dora) said...

Latest dressing I bought was cranberry and ginger.
Coffee is on

Pauline said...

I've printed these out and will be trying one with my next salad. Now, which one first ...

Fun60 said...

What a useful post.

Nadezda said...

Sesame ginger dressing seems to be tasty, Jan. I love this recipe, will try it.

Sami said...

Not a fan of ginger but all the others I could try, specially the Yogurt Ranch one.
Will print this out and try them out. Thanks Jan.

Lee said...

These all look very inviting. I'll bookmark them for further use.

I never use mayonnaise...never have. I don't like it. I've always substituted with sour cream or yoghurt where necessary.

Ygraine said...

Wow, this looks and sounds so delicious...just the thing for a warm, sunny day!
Thank you so much!๐Ÿ˜Š๐Ÿ˜Š

Have a super day!

Hugs xxx

baili said...

i love ginger Jan and it is permanent part of daily cooking
glad it can be used in salad as well
thank you for Great post :)

Laurel Wood said...

Great to see these recipes for our salads. It's very had to find low sugar dressings.

Conniecrafter said...

I have been very lazy to make my own dressing, a few of these sound really interesting!

Teresa said...

Interesante y bueno. Un beso.

Jeanie said...

Thanks for these. The ginger turmeric sounds especially interesting to me.

Magic Love Crow said...

Excellent post! Thank you Jan! I printed this all out! Big Hugs!