DIY Healthy Salad Dressings

DIY Healthy Salad Dressings

Instead of buying processed salad dressings that contain empty calories, low-quality, hard-to-digest oils, and don't promote good health, why not make healthy versions at home? It takes only a few minutes to create delicious dressings packed with nutritional value.

These 5 quick and easy salad dressings give you the most flavor when you break down food with a blender or whisk the ingredients into purees with rich, pleasing tastes and textures.

1 Simple mango tomato dressing/sauce

We recommend that you go for 'Atualfo' mangoes- they're the small variety with a little curve in their shape, and they don't have the 'stringiness' of the large mangoes.

Ingredients

1 small mango, peeled, pitted, and roughly chopped

1 Roma Tomato, roughly chopped

Directions

Put the ingredients in a blender and blend until smooth. 

Makes 1-2 generous portions

Options: For extra tanginess, you can add a bit of sea salt and a little onion or garlic. If you prefer a sweeter taste, toss in some cinnamon, turmeric, and ginger. Adding flax oil changes the taste and texture of this simple dressing, making it cling to your greens.

2 Bruschetta sauce

This delicious Italian dressing is perfect for sprucing up loaves, vegetable burgers, pates, and pasta made from zucchini.

Ingredients

2 teaspoons lemon juice

2 cups chopped tomatoes, drained

2 Tablespoons olive oil

4 Tablespoons chopped basil

Dash of black pepper

1 garlic clove, finely minced

A pinch of maple sprinkles or another sweetener

Sea salt to taste

Directions

Chop the tomatoes, then add the sea salt and use a sieve to drain for 15-30 minutes. Put the tomatoes in a bowl, add the remaining ingredients and toss until well mixed.

Yields 2 cups. 

Note: If you prefer, seed the tomatoes.

3 Fruity french dressing

Use this dressing to serve with assorted fruits, either as a dip or drizzled over a fruit dessert or appetizer.

Ingredients

2 Tablespoons freshly squeezed lemon juice

2 Tablespoons freshly squeezed grapefruit or orange juice

1/4 teaspoon curry powder

1/4 teaspoon dry mustard

Sea salt to taste

6 Tablespoons flax, walnut, or olive oil

2 teaspoons maple sprinkles or date sugar (you can substitute with stevia)

Directions

Whisk fruit juices and spices together until thoroughly combined. Gradually add the oil then refrigerate. 

Yields 3/4 cup.

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4 Daily flax dressing

If you're on a healthy food journey or you have Omega 3 deficiency, try this dressing every day. Substitutes for flax include hemp oil or a blend of oils such as Udo's oil.

Ingredients

2 Tablespoons lemon juice

4 Tablespoons High Lignan Flaxseed oil 

½ teaspoon Nama Shoyu (it's a wheat-free version of Tamari or soy sauce)

Optional: ½ teaspoon maple syrup

Directions

Whisk all the ingredients using a fork then use immediately over fresh organic baby greens. 

Makes one serving

NOTE: To obtain a more gourmet flavor, use Balsamic vinegar (not raw) in place of lemon juice.

5 Berry dressing

Drizzle this dressing over your assorted fruit dessert or use it as a dip.

Serves 8-10

Ingredients

4 Tablespoons fresh lemon juice

1 Tablespoon lemon zest*

16 medium-sized strawberries

4 Tablespoon agave syrup or another sweetener

40 raspberries (fresh or frozen)

Sea salt to taste

4 Tablespoons flax oil, hemp oil or extra virgin olive oil

4 fresh basil leaves, chopped

Pinch of ground black pepper (optional)

Directions

Remove the lemon zest before juicing the lemon then blend all the ingredients until smooth. Enjoy!

NOTE: This dressing is also delicious served with a salad of greens and fresh berries.

* Zest: The outer, colored part of citrus fruits (limes, lemons, oranges). Use a fine grater or zester. Gently grate the colorful part of the skin into a bowl. Don't use the white pith; it's very bitter.

With love,

​The Sole Toscana Beauty Team