Salad dressings can help to add flavor and nutrients to your salad. However, many store-bought dressings are calorie-dense and be detrimental to a weight loss diet.
Healthy salad dressings can be made at home with extra virgin olive, avocado oil, coconut oil, lemon, full-fat natural yogurt, pepper and mustard.
Using salad dressing recipes at home can be more cost effective and can protect you from chemical additives like flavor enhancers, food dye and preservatives that alter the intestinal flora and end up harming health. Many of these recipes can me made and stored in the fridge for 3 to 7 days.
Check-out our healthy salad dressing recipes below:
1. Lemon and mustard dressing
Ingredients:
- 1 lemon juice
- 1 tablespoon of mustard
- 2 tablespoons of olive oil
- 1 teaspoon of oregano
- 2 medium garlic cloves, crushed
- Salt to taste
How to prepare: Mix all the ingredients in a container with a lid and let it rest in the fridge for at least 30 minutes before serving.
2. Olive oil and lemon dressing
Ingredients:
- 2 tablespoons of lemon juice
- 1/4 cup extra virgin olive oil
- Salt and black pepper to taste
How to prepare: Mix all the ingredients in a container, being sure to stir the dressing before each use. Extra virgin olive oil solidifies when it is in the fridge, therefore you should remove the dressing about 1 hour before using it. It can keep in the refrigerator for 1 to 2 weeks.
3. Yogurt and Parmesan Sauce
Ingredients:
- 2 cups of natural yogurt
- 200 g grated parmesan
- 1 clove of minced garlic
- 1 teaspoon Worcestershire sauce
- 3 tablespoons olive oil
- 1 and 1/2 tablespoons of white vinegar
- Salt to taste
How to prepare: Blend the ingredients in a blender or with a hand mixer and store in the refrigerator for up to 5 days.
Also recommended: 7 Healthy Breakfast Ideas for Weight Loss (with 8 Recipes) tuasaude.com/en/healthy-breakfast4. Pesto sauce
Ingredients:
- 1 cup of washed and dried basil leaves
- 10 walnuts
- 60g parmesan cheese
- 150 ml of olive oil
- 2 garlic cloves
- Black pepper and salt to taste
How to prepare: Blend the ingredients in a blender or with a hand mixer and store in a closed container in the refrigerator for up to 7 days.
5. Passion fruit dressing
Ingredients:
- 100 ml passion fruit pulp - 2 or 3 large passion fruit
- 1 teaspoon of sugar
- Juice squeezed from half a lemon
- Salt and black pepper to taste
- 100 ml olive oil
How to prepare: Blend the ingredients in a blender or with a hand mixer and store in a closed container in the refrigerator for up to 5 days.
6. Quick mustard sauce
Ingredients:
- 1 tablespoon white wine vinegar
- 1 teaspoon Dijon mustard
- 3 tablespoons olive oil
- Salt and black pepper to taste
How to prepare: Mix the ingredients well in a small container using a fork or spoon.
7. Balsamic vinegar and honey
Ingredients:
- 1 tablespoon balsamic vinegar
- 3 tablespoons olive oil
- ½ teaspoon of honey
- Salt to taste
How to prepare: Mix the ingredients well in a small container using a fork or spoon.
8. French vinaigrette
Ingredients:
- 1 tablespoon white vinegar
- 3 tablespoons of olive oil
- 1 tablespoon Dijon mustard
- 1/2 tablespoon lemon juice
- Salt and black pepper to taste
How to prepare: Mix the ingredients well in a small container using a fork or spoon. Store in a sealed container in the refrigerator for up to 7 days.
9. Simple yogurt sauce
Ingredients:
- 1 cup of natural yogurt
- 1 tablespoon grated onion
- 1 tablespoon chopped green chilli
- 1 tablespoon finely chopped tomato
- 1 tablespoon extra virgin olive oil
- Salt and lemon to taste
How to prepare: Mix the ingredients well in a small container using a fork or spoon. Store in a sealed container in the refrigerator for up to 5 days.
10. Honey sesame sauce
Ingredients:
- 2 dessert spoons of honey
- 2 dessert spoons of olive oil
- 1 tablespoon toasted sesame seeds
- 1 teaspoon mustard
- 1 teaspoon of balsamic vinegar
How to prepare: Mix the ingredients well in a small container using a fork or spoon. Store in a sealed container in the refrigerator for up to 7 days.
