Healthy Salad Dressing Options

Dress It Up!

(Simple, healthy dressings and spreads without the excess fat and preservatives) 

Salad dressings, dips and spreads add a special finishing touch to a salad or raw vegetables. Most commercially produced dressings contain vinegar and other preservatives that may not be the best for us. These simple, homemade dressings are made mainly with lemon juice, and extra virgin, first cold pressed olive oil. 

Health Tip: 

Lemons are an excellent replacement for vinegar in salads and other recipes that require vinegar. Lemons are alkaline forming during digestion. They increase the secretion of gastric juices aiding digestion, and will not irritate or inflame the lining of the stomach, (which causes gastritis).

One medium fresh lemon will yield approximately 2-3 tablespoons of juice and 1 tablespoon of grated peel.

Here are a few simple, nutritious recipes: Quick and easy for busy people! 

My basic dressing (especially if pressed for time):

Equal parts lemon juice and olive oil, a pinch each of salt and  dried Italian herbs)

Serving size=1 tablespoon 

Avocado Dressing (20-1 tablespoon servings) 

1 ripe avocado, peeled, pitted

1/3 cup water

1/4 cup lemon juice

3 tablespoons chopped red onion

1/2 teaspoon Himalayan pink salt

2 tablespoons olive oil (extra-virgin, first cold pressed)

Process avocado, water, lemon juice, onion and salt in food processor or blender until smooth.  While processing, drizzle in olive oil. Refrigerate up to 3-4 days in an airtight container.

Flax Seed Dressing

4 tablespoons flax oil

2 tablespoons onion powder

2 tablespoons lemon juice

1/2 tablespoon sea salt

4 tablespoons water

Place all ingredients in a glass jar or bowl. Whisk with a fork until well blended.

Creamy Onion Dressing (2 1/2 cups/20 servings)

1 cup clean, raw cashews

1 cup water

1 tomato, quartered

1/4 cup onion flakes

2 tablespoons fresh lemon juice

1 tablespoon nutritional yeast flakes

1/2 teaspoon onion salt

1/4 teaspoon garlic salt

Blend cashews in water until very smooth. Add remaining ingredients and continue blending until smooth. Store in an airtight container in the refrigerator. May be used as a salad dressing or sauce for vegetables.

Sunflower Sour Cream 

(1 1/4 cups/10 servings)

3/4 cup water

2/3 cup sunflower seeds

3 tablespoons fresh lemon juice

1/2 teaspoon onion powder

1/2 teaspoon salt

1/4 teaspoon garlic powder.

Process all ingredients in a blender until smooth. Adjust water and seasonings to taste and consistency you desire.  Refrigerate in an airtight container. You may also add a tomato or some avocado for a salad or sandwich dressing.