Salad Dressing
Salad Dressings are known to add a lot of artificial ingredients and use cheaper fats such as palm oil and soybean oil, even adding gluten to thicken. Many resources (from research to lecturers) are arguing about Omega-6 fats, whether they are good or bad for your heart, cholesterol, and inflammation. I am cautious, so I avoid Omega-6 fats and also try to avoid artificial ingredients and added manufactured “natural” ingredients. Making home-made salad dressing is a healthier, less expensive alternative. When I am eating out, I bring my own dressing.
Sweet Asian Dressing
Ingredients
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½ cup oil (I use pressed extra-virgin olive, walnut, or avocado oil)
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½ cup apple cider vinegar
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2 tsp Braggs (soy) liquid amino or coconut amino (coconut amino is 70% less sodium than soy sauce, and has no MSG)
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2 tsp honey (if avoiding sugar use 2 tsp monk fruit sweetener or ¼ tsp of pure stevia)
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½ tsp fresh ginger, grated
Instructions
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Put in a small jar with lid and shake until mixed. I double this recipe to have over several days.
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Store excess in refrigerator for up to 3 days.
Note: This recipe is also a great marinade for meats, and is good over rice, cauliflower rice, and good to sauté vegetables in.
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Health Benefits:
Oils – (SEE Superfoods: Super Fruits).
Apple Cider Vinegar – may stabilize blood sugar levels and improves heart health.
Honey – Anti-bacterial and anti-fungal properties.
Ginger – (SEE Superfoods: Super Fruits)
Tangy Greek Dressing
Ingredients
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½ cup oil (I use pressed extra-virgin olive, walnut, or avocado oil)
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2 Tbsp red wine vinegar
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1 ½ Tbsp dijon mustard
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½ tsp of oregano and marjoram
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1 clove of garlic, minced
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¼ to ½ tsp fresh squeezed lemon juice (store bought contains citric acid, a preservative)
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Salt and pepper to taste
Instructions
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Put all ingredients into a small jar with lid and shake until mixed.
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Store excess in refrigerator for up to 3 days.
Note: This recipe can be doubled. Shake with each use.
Health Benefits:
Olive and Avocado (SEE Superfoods: Super Fruits)
Walnuts (SEE Superfoods: Super Nuts and Seeds)
Red wine vinegar – May lower blood sugar, aid in weight loss, contain powerful antioxidants and may boost heart health.
Dijon mustard – Can treat the common cold, reduce discomfort from painful joints and muscles and reduce arthritis symptoms.
Oregano – (SEE Superfoods: Super Herbs and Spices)
Marjoram – Known as a “nerve tonic” and a “heart tonic,” and used for coughs, gall bladder complaints, stomach cramps, dizziness, runny nose and as a diuretic.
Garlic – (SEE Superfoods: Herbs and Spices)
Lemon juice – High in Vitamin C, relieves symptoms of indigestion, heartburn, bloating and aids in eliminating waste more effectively and alkalizes the system.
Raspberry Vinaigrette Dressing
Ingredients
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½ cup white wine vinegar
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½ cup oil (I use olive or avocado oil)
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½ cup fresh or frozen (thawed) raspberry
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2 tsp honey or maple syrup (if avoiding sugar, use 2 tsp monk fruit sweetener or ¼ tsp pure stevia)
Instructions
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Put all ingredients in a blender and blend or food processor and puree until smooth.
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Store excess in refrigerator for up to 3 days.
Health Benefits:
Wine vinegar – May lower blood sugar, aids in weight loss, contains powerful antioxidants and boosts heart health.
Olive and avocado oil – (SEE Superfoods: Super Fruits)
Raspberry – Low in calories and high in fiber, high in antioxidants and may protect against diabetes, cancer, obesity, arthritis and provide anti-aging effects.
Honey – Antibacterial and antifungal properties.
Mexican Avocado Lime Dressing
Ingredients
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1 avocado (cut in small pieces)
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1 ½ cup oil (I use pressed extra-virgin olive oil, walnut, or avocado oil)
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¼ cup lime juice (approximately 4 limes)
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1 jalapeño chili stemmed, seeded, and finely diced (optional)
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½ cup fresh cilantro leaves coarsely chopped
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¼ tsp cumin
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¼ tsp salt (optional)
Instructions
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Put avocado and lime in blender or processor and blend until smooth. Add everything but the oil and blend. Finally add in the oil, blend, and serve.
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This can be stored in the refrigerator in air tight container for up to 3 days.
Note: This is great over Mexican dishes and beans.
Health Benefits:
Avocado and Olive oils – (SEE Superfoods: Super Fruits)
Wine vinegar – May lower blood sugar, aids in weight loss, contains powerful antioxidants, and boosts heart health.
Lime juice – High in Vitamin C.
Cilantro – A good source of antioxidants
Cumin – (SEE Superfoods: Super Herbs and Spices – TURMERIC)
Roasted Garlic Dressing
Ingredients
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½ cup oil (My favorite is walnut for this one, but extra-virgin olive, or avocado works great too)
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¼ cup roasted garlic (buy in a glass jar already made or make your own, see note)
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2 large lemons
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1 tsp maple syrup (If avoiding sugar, use 1 tsp monk fruit sweetener or ¼ tsp pure stevia)
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¼ tsp sea salt (optional)
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¼ tsp pepper (optional)
Instructions
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Put all ingredients into blender and blend or processor and puree.
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Store any leftover dressing for up to 3 days in the refrigerator.
Note:
To make your own roasted garlic:
1. Pre-heat your oven to 400 degrees.
2. Peel the papery outer layers of the whole garlic bulb, leaving intact the skins of the individual cloves of garlic.
3. With a sharp knife cut ¼ to a ½ inch from the top of the cloves exposing the individual cloves of garlic. Put garlic in baking pan or muffin tin.
4. Drizzle a couple of teaspoons of olive oil over each garlic head, using your finger to rub the oil over all the cut exposed garlic cloves.
5. Cook for 3 – 6 minutes or the garlic is golden brown.
Health Benefits:
Avocado and Olive oil (SEE Superfoods: Super Fruits)
Walnut oil (SEE Superfoods: Super Nuts and Seeds)
Garlic (SEE Superfoods: Super Herbs and Spices)
Lemon juice – Relieves symptoms of indigestion, heartburn, bloating, and aids in the elimination of waste, high in Vitamin C, and alkalizes the system.
Maple syrup – Contains numerous antioxidants and is a good source of calcium, zinc, magnesium and potassium, and is a powerful polyphenol.
Avocado Salsa
This is one of my favorites! I love this salsa because it is easy to throw together and goes well over fresh spinach, arugula, beans or a sweet potato.
Ingredients
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½ cup oil (walnut is my favorite, pressed extra-virgin or avocado works also)
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½ cup lime juice (4 limes)
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1 tsp honey (if avoiding sugar use 1 tsp monk fruit sweetener or ¼ tsp pure stevia)
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2 avocados (cut in small pieces ¼ to ½ inch)
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2 medium tomatoes (seeded and chopped into ¼ inch pieces)
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3 scallions white and pale green parts only or 4 to 6 green onions chopped
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1 small jalapeño chili stemmed, seeded, and finely chopped (optional)
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¼ cup chopped fresh cilantro or parsley leaves
Instructions
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Put oil, lime juice, and choice of sweetener in a medium bowl and mix with a fork.
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Put all of the other ingredients in the same bowl and mix with a spoon.
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Add on top of salad, beans, or sweet potato.
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Store in refrigerator for up to 3 days.
Health Benefits:
Avocado and olive oil – (SEE Superfoods)
Lime juice – High in Vitamin C, and flavonoids.
Honey – Has antifungal and anti-bacterial properties.
Tomato – High source of lycopene.
Scallions – One cup of scallions has 10% of the fiber one needs for an entire day and may block cancer growth, especially in the stomach.
Jalapeño chili – Rich in Vitamin A, C, K, and B vitamins and in carotene, an antioxidant.
Cilantro – Antimicrobial, antioxidant, management of diabetes and anti-inflammatory properties.
Parsley – Rich in antioxidants, supports bone health, contains cancer-fighting substances.