Take your vitamin D, eat the rainbow, get your daily greens and avoid foods that create inflammation. We’ve come to know that food can be medicine, and we truly are what we eat. So, when we found a hack to make our healthy salad even better with a superfood salad dressing, we dove on the chance to check the box of adding more superfoods to our diet.
Chefs and influencers are crushing it with info-packed blogs and recipes on super food salads, healthy salad dressings and super food salad toppers. So, if you’ve ever been wondering how to work kimchi into your diet, read on wellness warrior.
Making fresh healthy salad dressing recipes and vinaigrettes at home is now easier than ever with a plethora of recipes out there and some fun new ways to make them.
Elena Veselova / Shutterstock
First, let’s agree that salad dressings in a bottle—while convenient—fall into the category of processed food, and contain loads of salt, sugar, chemicals, preservatives and sometimes canola oil, that we don’t want. Making fresh healthy salad dressing recipes and vinaigrettes at home is now easier than ever with a plethora of recipes out there and some fun new ways to make them.
A vinaigrette is simply a combination of oil and an acidic component, typically some type of vinegar, that is then shaken or blended together to form a super food salad dressing. The key ingredients are oil, vinegar, something citrus and some sort of seasoning.
EVOO is the best—that’s extra virgin olive oil—and avocado oil, walnut oil and sunflower oil are good alternatives.
The vinegar serves to provide acidity to your dressing, and it can come in the form of balsamic vinegar or wine. Our fave is apple cider vinegar with lots of health benefits.
The addition of citrus ads sweetness, energizing aromas and some acidity. Then there is a world of seasoning that can add dimension to your dressing, like garlic, ginger, herbs or seeds. If you need to amp up the sweetness, honey, agave nectar and real maple syrup can balance out the vinegar and citrus.
There are several ways to make your healthy salad dressing recipes. We love the mason jar technique—everything is mixed in one container, you’ve got a way to store your dressing, and shaking up your dressing in a mason jar not only emulsifies your dressing, but it feels so hands on and organic.
If you’re more committed to an appliance, a blender, mini-prep food processor or NutriBullet will do the job. A wire whisk and a bowl are an alternative that everyone is ready for. No matter how you make your dressing, store it in glass in the refrigerator for up to seven days.
Once you’ve prepped your dressing, it’s time to make your favorite salad. Select thee produce yourself and buy organic when you can. Remember to be creative and use a variety of color.
Here are some healthy salad dressing recipes we’re loving now.
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Chef Eddie Garza, Author and Plant-Based Chef
Chef Eddie Garza just released a new cookbook, “The 30-day Vegan Meal Planner for Beginners.” His personal story is truly inspiring. Check out this healthy salad dressing recipe.
• 3 tbsp raw unfiltered apple cider vinegar
• 3 tbsp amber maple syrup
• 1 tsp spirulina powder
• ½ tsp pink Himalayan salt
• ¼ tsp turmeric powder
• 1/8 tsp freshly ground black pepper
• ½ cup extra virgin olive oil
In a medium bowl, whisk together all the ingredients except the oil. While whisking, slowly add the oil until emulsified.
SUPERFOOD SALAD DRESSING
Caroline Hurley, Blogger from Taste, Love and Nourish
I’ve been making this healthy salad dressing recipe for the last year, and it works on so many different salads. I’ve even used it as a marinade for chicken.
• 1/3 cup organic raw unfiltered apple cider vinegar
• 2/3 cup extra-virgin olive oil
• 2 tsp Dijon mustard
• 1 tbsp chia seeds
• 1 tsp organic raw honey or for vegans pure maple syrup
• ½ tsp pink Himalayan sea salt
• ¼ tsp freshly ground black pepper
Taste, Love and Nourish
Combine all ingredients in a 12-ounce or larger jar with a tight-fitting lid. Cover and shake vigorously. As the vinaigrette sits, the chia seeds will swell and create a thicker texture. This is nice, because it helps the healthy salad dressing recipe to cling to the greens and allows you to actually use a lot less of it.
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Elena Veselova / Shutterstock
CILANTRO LIME DRESSING
London, Blogger from Evolving Table
With only a few simple ingredients, and less than five minutes, you will be able to dress up your spinach salad with a cilantro lime vinaigrette.
• ½ cup olive oil extra virgin
• ¼ cup cilantro finely chopped
• 2 tbsp lime juice fresh
• 1 tsp lime zest
• 2 tbsp honey
• Pinch of salt
• ¼ tsp paprika
Combine all ingredients and emulsify.
Elena Veselova / Shutterstock
SWEET, SKINNY APPLE CIDER VINAIGRETTE
Nia, Blogger from Wingin’ It Processed Free
This sweet and tangy vinaigrette is a very powerful alkalizing healthy salad dressing. This recipe can be used on any salad or as a marinade. It can be doubled to keep on hamd in your refrigerator.
• 1 cup extra-virgin olive oil
• ½ cup raw, unfiltered apple cider vinegar
• 1 tbsp freshly squeezed lemon juice
• ¼ tsp liquid stevia extract
• 2 cloves garlic
• 1 tsp dried parsley
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp dried thyme
• ¼ tsp Herbamare or sea salt
Place all the ingredients in a blender and blend on high speed to combine thoroughly. Let the blender run for about two minutes for a creamy-type Italian vinaigrette. Place any leftover dressing in a glass jar or cruet.
Dana Bosselman, Certified Nutritionist at Lifescape Premier
• MCT Oil
• Hemp Seeds
• Fatty Fish—Sardines in EVOO, Herring
• Fermented Vegetables—Beet Ginger, Caraway Cabbage, Kimchi
• Sautéed Reishi Mushrooms
• Sea Vegetables–Dried and Crumbled Nori, Dulse Flakes, Kelp Strips
• Microgreens–Cilantro, Broccoli, Arugula
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