4 Healthy Homemade Salad Dressings

 

As the weather becomes warmer, eating some sort of salad becomes almost a daily ritual for me. Whether it is for breakfast, lunch, or dinner; salads satisfy my craving for something light and refreshing.

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The other reason I love salads is because of the enormous variety of toppings that can be thrown in a bowl. This isn’t your plain-Jane, boring salad; I am talking about a hearty, well-rounded meal with veggies, protein, grains, and even fruit. Delish!

Not only do I enjoy a mix of toppings, I use an assortment of dressings and vinaigrettes. Below is a list of four different homemade salad dressings, all with six ingredients or less.  Give them a try! This is a great opportunity to 1) be adventurous in your kitchen by trying out a very simple recipe, 2) impress family and friends, and 3) enjoy a new salad dressing made from scratch

Most of the ingredients you probably already have in your pantry or refrigerator.  Another benefit is these salad dressings definitely have less fats, sugar, and sodium than most store brought dressings. Plus, there are no preservatives in homemade salad dressings.  Yes, that means no storing these dressings for months/years in your fridge – unless you are trying to create some science project. These dressings will go quick so you aren’t going to have to even worry about spoilage though. Worry about how much you put on your salad – due to how good they taste.

Let’s spice things up in our salads!

Homemade Salad Dressings/Vinaigrettes

Basil Vinaigrette

(adapted from Nutrition Action Healthletter)

  • 2 cups basil leaves

  • 1 glove garlic

  • 2 tablespoons red wine vinegar

  • ¼ cup grated parmesan

  • ½ teaspoon kosher salt

  • ¼ cup extra-virgin olive oil

Combine all ingredients in a blender. Yields around 10 tbs. (almost 2/3 cup).

Mustard Vinaigrette

(adapted from Nutrition Action Healthletter)

  • 2 tablespoons whole-grain mustard

  • 2 tablespoons mayonnaise

  • 2 tablespoons white vinegar

  • ½ teaspoon honey

  • ½ teaspoon kosher salt

  • ¼ cup extra virgin olive oil

Combine all ingredients in a bowl and whisk together. Yields around 10 tbs. (almost 2/3 cup).

Sesame Dressing

(adapted from Nutrition Action Healthletter)

  • 2 tablespoons rice vinegar

  • ¼ cup unsweetened applesauce

  • 2 tablespoons reduced-sodium soy sauce (or coconut aminos)

  • 3 tablespoons sesame oil

  • ½ teaspoon of sesame seeds

Combine all ingredients in a bowl and whisk together. Yields around 12 tbs. (almost 3/4 cup).

Strawberry Poppy Seed Dressing

(adapted from thekitchn.com)

  • 1 cup plain yogurt, Greek or regular (can use plant based yogurt)

  • 1 cup strawberries (fresh or frozen)

  • 2 teaspoons champagne vinegar 

  • ½ teaspoon ground mustard powder 

  • ½ teaspoon sugar

  • ½ teaspoon poppy seeds 

  • Kosher salt, to taste

  • Milk (lowfat), to thin as necessary (can use plant based milk)

Blend the yogurt, strawberries, champagne vinegar, mustard powder, sugar, and poppy seeds. Season with kosher salt to taste. Refrigerate for at least an hour. Stir in milk to thin to desired consistency if need be. Yields about 20 tbs. (amounts to 1¼ cups dressing).

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General Measuring Guideline

For each person use:

½ cup cooked whole grain and/or beans

½ cup cooked protein (chicken, seafood, tofu)

½ cup fruit

1 cup cooked and/or raw vegetables

2 cups salad greens

2 tablespoons dressing

Ideas for a Tasty Salad

Chicken Salad: (sautéed or roasted chicken, quinoa, roasted broccoli, cherry tomatoes, arugula, basil vinaigrette)

Seafood Salad: (salmon, tuna, or shrimp, pearl barley, white beans, roasted peppers, steamed green beans, mixed salad greens, mustard vinaigrette)

Tofu Salad: (tofu, brown rice, edamame, scallions, shredded carrots, kale and cabbage, sesame dressing)

Breakfast Salad: (slivered almonds, poppy seeds, blueberries, strawberries, bibb lettuce, strawberry poppy seed dressing)

 
RecipesKara