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.
Ingredients
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
Directions
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.
Ingredients
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
Directions
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.
Ingredients
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
Directions
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.
Ingredients
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
Directions
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.
Ingredients
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
Directions
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.
Ingredients
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)
Directions
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.
Ingredients
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
Directions
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.
Ingredients
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)
Directions
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