There is no doubt that salad is one of the most consumed foods as part of a balanced diet .
Unfortunately, the majority of dressings sold in supermarkets are full of added sugar, preservatives and artificial flavors that can diminish the health benefits of your salad.
Making your own salad dressing at home is a quick, healthy, and economical alternative to the many varieties of store-bought industrial salad dressings.
So here are 8 simple and healthy salad dressings you can make at home:
1. Sesame ginger
This simple dressing doubles as an easy marinade for meat, poultry or roasted vegetables.
Ingredients
- 1 tablespoon (15ml) olive oil
- 1 tablespoon (15ml) sesame oil
- 1 tablespoon (15ml) soy sauce
- 1 tablespoon (15 ml) maple syrup
- 1 tablespoon (15ml) rice vinegar
- 1 minced garlic clove
- 1 teaspoon (2 grams) of ginger freshly chopped
Preparation
- Whisk together the olive oil, sesame oil, soy sauce, maple syrup and rice vinegar.
- Add minced garlic and ginger and stir until well blended.
NUTRITIONAL INPUTS
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 54
- Proteins: 0.2 grams
- Carbohydrates: 3.5 grams
- Fat: 4.5 grams
2. Balsamic vinaigrette
With just five basic ingredients, balsamic dressing is one of the easiest homemade dressings to make in a pinch.
It has a sweet yet savory flavor that works well in almost any salad, making it one of the most versatile options available.
Ingredients
- 3 tablespoons (45 ml) balsamic vinegar
- 1 tablespoon (15ml) Dijon mustard
- 1 minced garlic clove
- 1/2 cup (118ml) olive oil
- Salt and pepper
Preparation
- Mix balsamic vinegar with Dijon mustard and minced garlic.
- Slowly add the olive oil while continuing to stir the mixture.
- Season with a little salt and pepper before serving for a quick flavor boost.
Nutritional intakes
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 166
- Proteins: 0 gram
- Carbohydrates: 1 gram
- Lipids: 18 grams
3. Avocado dressing
Creamy, fresh and refreshing, this lime and avocado vinaigrette is perfect for salads and can also be used with fresh vegetables.
Avocado is a great source of heart-healthy monounsaturated fats and can help raise your HDL (good) cholesterol levels .
Ingredients
- 1 lawyer , cut into small pieces
- 1/2 cup (113 grams) plain Greek yogurt
- 1/3 cup (5 grams) cilantro
- 1/4 cup (60 ml) lime juice
- 4 tablespoons (60ml) olive oil
- 2 minced garlic cloves
- Salt and pepper
Preparation
- Add the avocado pieces to a food processor along with the Greek yogurt, cilantro, lime juice, olive oil and minced garlic.
- Garnish with a little salt and pepper, then beat until the mixture reaches a smooth and thick consistency.
Nutritional intakes
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 75
- Proteins: 1 gram
- Carbohydrates: 2.5 grams
- Lipids: 7 grams
4. Lemon vinaigrette
This savory and tangy dressing is a great choice to jazz up your favorite salads and vegetable dishes.
Ingredients
- 1/4 cup (59ml) olive oil
- 1/4 cup (59 mL) fresh lemon juice
- 1 teaspoon (7 grams) of honey or maple syrup
- Salt and pepper
Preparation
- Whisk olive oil and fresh lemon juice together.
- Add honey or maple syrup for a little sweetness.
- Season with salt and pepper to taste.
Nutritional intakes
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 128
- Proteins: 0 gram
- Carbohydrates: 3 grams
- Lipids: 13.5 grams
5. Honey mustard
This creamy homemade dressing has a slightly sweet flavor, perfect for adding a little depth and complementing your favorite savory salads.
It is also suitable as a sauce for sweet potato fries, appetizers and fresh vegetables.
Ingredients
- 1/3 cup (83 grams) Dijon mustard
- 1/4 cup (59 mL) apple cider vinegar
- 1/3 cup (102 grams) of Honey
- 1/3 cup (78ml) olive oil
- Salt and pepper
Preparation
- Whisk the Dijon mustard, apple cider vinegar and honey together.
- Slowly add the olive oil while continuing to stir.
- Add salt and pepper to taste.
Nutritional intakes
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 142
- Proteins: 0 gram
- Carbohydrates: 13.5 grams
- Lipids: 9 grams
6. Greek Yogurt Ranch
Versatile, creamy and delicious, ranch dressing is one of the most popular salad dressings.
In this homemade alternative, Greek yogurt gives a healthy twist to this delicious condiment. This version works well as a sauce or as a dressing.
Ingredients
- 285 grams (1 cup) plain Greek yogurt
- 1/2 teaspoon (1.5 grams) of garlic powder
- 1/2 teaspoon (1.2 grams) onion powder
- 1/2 teaspoon (0.5 grams) dried dill
- Pinch of cayenne pepper
- Pinch of salt
- Fresh chives, chopped (optional)
Preparation
- Combine Greek yogurt, garlic powder, onion powder and dried dill.
- Add a pinch of cayenne pepper and salt.
- Garnish with fresh chives before serving (optional).
Nutritional intakes
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 29
- Proteins: 1 gram
- Carbohydrates: 2 grams
- Lipids: 2 grams
7. Apple Cider Vinaigrette
Apple cider dressing is a light and tangy dressing that can help balance out the bitterness of vegetables like kale or arugula.
Some studies have shown that apple cider vinegar can lower blood sugar and lower triglyceride levels .
Ingredients
- 1/3 cup (78ml) olive oil
- 1/4 cup (59 ml) of apple cider vinegar
- 1 tablespoon (15ml) Dijon mustard
- 1 teaspoon (7 grams) of honey
- 1 tablespoon (15ml) lemon juice
- Salt and pepper
Preparation
- Mix olive oil and apple cider vinegar.
- Add Dijon mustard, honey, lemon juice and a little salt and pepper to taste.
Nutritional intakes
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 113
- Proteins: 0 gram
- Carbohydrates: 1 gram
- Lipids: 12 grams
8. Ginger turmeric
This turmeric and ginger vinaigrette can help add a splash of color to your plate.
It has a tangy flavor that can go well with bean salads and legumes.
It also contains ginger and turmeric, two ingredients that have several health benefits.
For example, ginger can help reduce nausea , relieve muscle pain and lower your blood sugar .
As for turmeric, it contains curcumin, a compound well studied for its anti-inflammatory and antioxidant properties .
Ingredients
- 1/4 cup (60ml) olive oil
- 2 tablespoons (30 ml) apple cider vinegar
- 1 teaspoon (2 grams) of turmeric
- 1/2 teaspoon (1 gram) ground ginger
- 1 teaspoon (7 grams) of honey (optional)
Preparation
- Combine olive oil, apple cider vinegar, turmeric and ground ginger.
- To enhance the flavor, you can add a little honey for extra sweetness.
Nutritional intakes
A serving of 2 tablespoons (30 ml) contains the following nutrients :
- calories: 170
- Proteins: 0 gram
- Carbohydrates: 2.5 grams
- Lipids: 18 grams
