Did you know that salads may not be all that healthy for you? That's not because of the good-for-you greens and veggies. The toppigs are to blame!
Most salad dressings offer little more than sugar, salt and fat and can derail what would otherwise be a nutritious lunch choice. Why not up the health factor in your dressing to match the rest?
A salad dressing shouldn't just be something that covers up the taste of the salad but actually enhances it. Where store-bought dressings lack freshness and flavor, these nutrient-dense ingredients satisfy every time.
These dressings are not only delicious, but easy to make at home. They require little more than a blender and a few ingredients. Whip up a batch while you prepare salad toppings for the week, and you're good to go.
If you have chosen quality ingredients for your salad, you will also want to do the same for your dressings. Choose expeller pressed oils and raw vinegars if possible. Making your own dressing costs less in the long run, even if you splurge a bit at first on the individual parts.
Since you can control the quality and flavor, you know that your dressings won't have artificial ingredients, or a bunch of added sugar and salt. These are packed with what your body needs so you can feel great about letting your kids double dip.
These dressing recipes cover a wide range of culinary tastes, but all are made with ingredients that can be found in any grocery store. Once you have the basics on hand, you can whip up a gourmet salad out of anything in the crisper.
Honey-Dijon Flax Dressing
This dressing offers plenty of healthy fats and a sweet, tangy flavor. Serve over a warm spinach salad with berries and walnuts for a unique side dish.
* 1 ripe avocado
* 1/4 cup flax oil
* 3-5 Tbsp. water
* 2 Tbsp. rice vinegar
* 1 Tbsp. Dijon mustard
* 1/3 cup honey
* 1 Tbsp. fresh ginger
Slice avocado lengthwise and twist apart. Remove pit, and scoop out fruit. Peel ginger, and finely mince. Place all ingredients into blender, reserving 2 Tbsp. water. Blend well, and add more water if necessary consistency.
Oh-My-Goddess Dressing
Usually Tahini-based dressings are high in flavor, but also calories and fat. This version is full of B vitamins and trace minerals, and the tahini offers a creamy nutty flavor which complements the cashews.
The chia seeds add extra fiber and nutrients to give this an extra health boost. This dressing is delicious over just about anything, and you don't have to feel guilty about it.
* 1/4 cup soaked cashews
* 2 Tbsp. water
* 4 Tbsp. Tahini
* 1.5 Tbsp. apple cider vinegar
* 1 tsp. soy sauce
* 1 tsp. lemon juice
* 1 tsp. fine salt
* 1 garlic clove, minced
* 1/2 Tbsp. chia seeds
* 1 Tbsp. parsley, minced
* 1 Tbsp. chives, minced
Soak cashews for 3 hours before making dressing. Drain cashews and discard water. Place all ingredients except for minced herbs into blender or food processor. Blend, adding a little more water to reach desired consistency. Stir in herbs.
Nutty Berry Dressing
The star of this healthy dressing is the antioxidant-rich blueberry. Walnut oil and almond butter add healthy fat and protein, while the vinegar and mustard balance out the sweetness. This is a must for summer salads, drizzled over multi-grain croutons.
* 4 ounces fresh or frozen blueberries
* 2 ounces cider vinegar
* 6 ounces walnut oil
* 2 Tbsp. lemon juice (1 lemon)
* 1 tsp. whole grain mustard
* 1 Tbsp. honey or agave
* 2 Tbsp. almond butter
* Salt and pepper to taste
Thaw berries, if frozen. Add all ingredients to blender or food processor. Blend well.
Open Sesame Dressing
This dressing is bursting with flavor and anti-oxidants. Sesame oil not only adds depth of flavor, but another good dose of antioxidants. Serve over greens with rice noodles and baked tofu for a refreshing change to take-out slathered in soy sauce.
* 1/2 cup sweet rice wine
* 6 Tbsp. rice vinegar
* 4 1/2 tsp. tamari
* 1/2 cup shitake mushrooms, diced
* 1 shallot, minced
* 1 Tbsp. fresh ginger, minced
* 1 tsp. chili paste
* 1 tsp. coarsely ground pepper
* 2 Tbsp. sunflower oil
* 1 Tbsp. sesame oil
Place all ingredients in a blender. Blend well.
Poppyseed Caesar Dressing
This is a healthy version of a classic dressing. Heart healthy olive oil pairs with raw garlic to support cardiovascular health, while nutritional yeast and poppy seeds provide energy-boosting B vitamins and plenty of antioxidants. Serve over romaine and crunch croutons with grilled chicken or steak for a satisfying supper.
* 1/3 cup olive oil
* 3 Tbsp. fresh lemon juice
* 2 Tbsp. tahini
* 1/2 tsp. sea salt
* 1 1/2 Tbsp. nutritional yeast
* 2 cloves garlic, minced
* 1 tsp. Dijon mustard
* 1 1/2 Tbsp. poppy seeds
Place all ingredients in a blender or food processor. Blend well.
These dressings are so delicious and easy that you will want to keep several on hand, and get out of that dressing rut. A little variety on a week-night can fill your soul as well as your tummy, and your family will gobble up the greens.
Serve any of these with raw veggies and cheese and crackers for a kid-friendly snack, or dress up a cold pasta salad to take on a picnic. Marinate chicken or tofu in your favorite dressing to bake in a flavor that will have your family running to the dinner table.
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