A salad is an excellent choice when you want to eat healthy. Unfortunately, the salad dressing isn't always as wholesome as the fresh veggies in the salad. With a few recipes for healthy dressings in your back pocket, however, you can enjoy all the benefits of a delicious fresh salad.
Garlic Vinaigrette
This simple vinaigrette is reasonably low in fat. The oil in the dressing, extra virgin olive oil, is a minimally processed oil that is an excellent source of mono-unsaturated fatty acids (MUFAs). The Mayo Clinic notes that MUFAs found in olive oil may have heart protective benefits.
Likewise, this dressing contains apple cider vinegar, which some studies show may have a positive affect on blood sugar. It also contains garlic, which may also have cardio protective benefits. The dressing is also gluten-free, sugar-free, and dairy-free for people with food sensitivities. It yields 1 cup, or eight 2-tablespoon servings.
Ingredients
- 3/4 cup apple cider vinegar
- 1/4 cup extra virgin olive oil
- 6 garlic cloves, finely minced
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly cracked black pepper
- 1/2 teaspoon Dijon mustard (choose a gluten-free Dijon such as Grey Poupon)
Instructions
- Combine all the ingredients in a mason jar or a salad dressing decanter.
- Shake well to blend before serving.
- Store, tightly sealed, in the refrigerator for up to two weeks.
Greek Yogurt Ranch Dressing
Yogurt is an excellent source of probiotics, which helps colonize your intestines with healthy bacteria. It is also a good source of calcium and magnesium, minerals your body needs for good health. This recipe uses non-fat Greek yogurt, so it is lower in fat and calories than a commercial ranch dressing. It yields about one cup of dressing, or eight 2-tablespoon servings.
Ingredients
- 3/4 cup fat-free plain Greek yogurt
- 1/4 cup fat-free buttermilk
- 1 garlic clove, minced
- 3 tablespoons chopped fresh chives
- 2 teaspoons chopped fresh dill
- 1/4 teaspoon sea salt
- 1/8 teaspoon freshly cracked black pepper
Instructions
- In a small bowl, whisk together all the ingredients until well combined.
- Store, tightly sealed, in the refrigerator for up to one week.
Spicy Avocado-Orange Dressing
This dressing is a great substitute for mayonnaise on coleslaw, makes a delicious veggie dip, and tastes great when tossed with fresh greens. The avocadoes are an excellent source of fiber as well as vitamin E and vitamin K. The dressing also contains healthy garlic and apple cider vinegar. The dressing is gluten-free, soy-free, and dairy-free. It makes about one cup, or eight 2-tablespoon servings.
Ingredients
- 1 avocado, peel and pit removed
- Juice and zest of 1 orange
- 1/4 cup apple cider vinegar
- 2 tablespoons extra-virgin olive oil
- 2 garlic cloves, finely minced
- 1 teaspoon sriracha
- 1 tablespoon chopped fresh cilantro
- 1/2 teaspoon sea salt
- 1/8 teaspoon freshly cracked black pepper
Instructions
- Combine all the ingredients in a blender and blend until well-mixed.
- Store in a tightly sealed container with plastic wrap pressed on the surface of the dressing for up to four days.
Healthier Salads
Making your own salad dressing gives you complete control of the ingredients, so you can make a healthier salad. Try these tasty recipes to add some healthy flavor to your next salad.
