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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
Image by Andy HYD
Raspberry Vinaigrette Dressing
Raspberries
Roasted Garlic Dressing
Garlic
Tangy Greek Dressing
Olive Branch and Olive Oil
Mexican Avocado Lime Dressing
Avocado Salad
Avocado Salsa
Avocado
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Image by Andy HYD

Sweet Asian Dressing

Ingredients

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  • ½ cup oil (I use pressed extra-virgin olive, walnut, or avocado oil)

  • ½ cup apple cider vinegar

  • 2 tsp Braggs (soy) liquid amino or coconut amino (coconut amino is 70% less sodium than soy sauce, and has no MSG)

  • 2 tsp honey (if avoiding sugar use 2 tsp monk fruit sweetener or ¼ tsp of pure stevia)

  • ½ tsp fresh ginger, grated

 

Instructions

           

  1. Put in a small jar with lid and shake until mixed. I double this recipe to have over several days.

  2. 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)

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Olive Branch and Olive Oil

Tangy Greek Dressing

Ingredients

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  • ½ cup oil (I use pressed extra-virgin olive, walnut, or avocado oil)

  • 2 Tbsp red wine vinegar

  • 1 ½ Tbsp dijon mustard

  • ½ tsp of oregano and marjoram

  • 1 clove of garlic, minced

  • ¼ to ½ tsp fresh squeezed lemon juice (store bought contains citric acid, a preservative)

  • Salt and pepper to taste

 

Instructions

 

  1. Put all ingredients into a small jar with lid and shake until mixed.

  2. 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.

Raspberries

Raspberry Vinaigrette Dressing

Ingredients

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  • ½ cup white wine vinegar

  • ½ cup oil (I use olive or avocado oil)

  • ½ cup fresh or frozen (thawed) raspberry

  • 2 tsp honey or maple syrup (if avoiding sugar, use 2 tsp monk fruit sweetener or ¼ tsp pure stevia)

 

Instructions

 

  1. Put all ingredients in a blender and blend or food processor and puree until smooth.

  2. 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.

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Avocado Salad

Mexican Avocado Lime Dressing

Ingredients

 

  • 1 avocado (cut in small pieces)

  • 1 ½ cup oil (I use pressed extra-virgin olive oil, walnut, or avocado oil)         

  • ¼ cup lime juice (approximately 4 limes)

  • 1 jalapeño chili stemmed, seeded, and finely diced (optional)

  • ½ cup fresh cilantro leaves coarsely chopped

  • ¼ tsp cumin

  • ¼ tsp salt (optional)
     

Instructions

 

  1. 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.

  2. 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)

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Garlic

Roasted Garlic Dressing

Ingredients

  • ½ cup oil (My favorite is walnut for this one, but extra-virgin olive, or avocado works great too)

  • ¼ cup roasted garlic (buy in a glass jar already made or make your own, see note)

  • 2 large lemons

  • 1 tsp maple syrup (If avoiding sugar, use 1 tsp monk fruit sweetener or ¼ tsp pure stevia)

  • ¼ tsp sea salt (optional)

  • ¼ tsp pepper (optional)

 

Instructions

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  1. Put all ingredients into blender and blend or processor and puree. 

  2. 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.

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Avocado

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

 

  • ½ cup oil (walnut is my favorite, pressed extra-virgin or avocado works also)

  • ½ cup lime juice (4 limes)

  • 1 tsp honey (if avoiding sugar use 1 tsp monk fruit sweetener or ¼ tsp pure stevia)

  • 2 avocados (cut in small pieces ¼ to ½ inch)

  • 2 medium tomatoes (seeded and chopped into ¼ inch pieces)

  • 3 scallions white and pale green parts only or 4 to 6 green onions chopped

  • 1 small jalapeño chili stemmed, seeded, and finely chopped (optional)

  • ¼ cup chopped fresh cilantro or parsley leaves

 

Instructions

 

  1. Put oil, lime juice, and choice of sweetener in a medium bowl and mix with a fork.

  2. Put all of the other ingredients in the same bowl and mix with a spoon.

  3. Add on top of salad, beans, or sweet potato.

  4. 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.

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