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.
1 small mango, peeled, pitted, and roughly chopped
1 Roma Tomato, roughly chopped
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.
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
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.
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)
Whisk fruit juices and spices together until thoroughly combined. Gradually add the oil then refrigerate.
Yields 3/4 cup.
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.
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
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.
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)
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.
The Sole Toscana Beauty Team