{"id":13415,"date":"2020-03-03T13:39:51","date_gmt":"2020-03-03T00:39:51","guid":{"rendered":"https:\/\/ascensionkitchen.com\/?p=13415"},"modified":"2020-03-07T10:34:22","modified_gmt":"2020-03-06T21:34:22","slug":"6-healthy-salad-dressing-recipes","status":"publish","type":"post","link":"https:\/\/ascensionkitchen.com\/6-healthy-salad-dressing-recipes\/","title":{"rendered":"6 healthy salad dressing recipes you need to try"},"content":{"rendered":"
6 healthy salad dressing recipes to meal-prep for the week ahead. These Nutritionist approved, vibrant homemade dressings are easy to make, delicious, packed with nutrients and cost-effective.<\/em><\/p>\n <\/p>\n I know that three of your biggest challenges when it comes to healthy eating are: time, budget, and fresh ideas in order to get variety in your diet.<\/p>\n Meal planning and prepping are the two easiest ways to create more space in your week, so you can power through prep time and get a meal on the table in a flash. Pick one or two of these recipes to make on a Sunday, and you’ve got a week’s worth of quick and delicious salads to look forward to.<\/p>\n Furthermore, homemade salad dressings are a ton healthier than what’s available commercially – we’re using real ingredients without the added sugars, excessive amounts of sodium, saturated fats, inflammatory vegetable oils, artificial colours, flavours, preservatives and other nasties.<\/p>\n And did I mention cheaper? Tick, tick, tick.<\/p>\n And so today, we have 6 healthy salad dressing recipes you absolutely must try!<\/p>\n May your salads never be the same again!<\/p>\n [feast_advanced_jump_to]<\/p>\n <\/p>\n On the menu: a lemony garlicky za'atar dressing, maple mustard two ways, a healthy green Goddess, the raspberry balsamic vinaigrette of your dreams, the creamiest vegan caesar and a drool worthy tangy almond butter sauce.<\/p>\n The core ingredients are: <\/strong><\/p>\n Some of the more unique ingredients <\/strong>include mustard, fresh\/dried herbs, raspberries, nutritional yeast, nori sheets.<\/p>\n All but one use organic EVOO<\/strong> – extra virgin olive oil. EVOO is without doubt a powerful functional food.<\/p>\n Different types of fats have different effects on the gut microbiome. More recently, saturated fats (both animal and plant-derived – yes – even coconut!) have been shown to have a negative effect, by increasing bacterial-derived inflammatory compounds, and contributing to increased gut permeability (you may know this as ‘leaky gut’).<\/p>\n EVOO however, is a heart-healthy monounsaturated fat, with unique polyphenols such as Oleuropein and Hydroxytyrosol, and has been shown to be potently anti-inflammatory, stimulating the growth of favourable butyrate-producing bacteria in the gut [1<\/a>].<\/p>\n Not all olive oils are created equal! So do source a quality, organic, cold-pressed extra virgin olive oil from a reputable brand, in a dark glass bottle to protect from light.<\/p>\n <\/p>\n <\/p>\n Method: <\/strong>combine all ingredients in a 250ml \/ 8 oz glass jar and shake vigorously.<\/p>\n Serve with: <\/strong>Mediterranean dishes, lentil salads, over roasted vegetables, cooked grains. I’ve used this dressing before in both the Eggplant Salad<\/a> and Quinoa Tabbouleh.<\/a><\/p>\n Key benefits: <\/strong>anti-inflammatory, antioxidant, anti-microbial properties.<\/p>\n Storage: <\/strong>up to two weeks in the fridge.<\/p>\n Notes: <\/strong>za'atar is a Middle Eastern spice mix, containing ground dried thyme, oregano, marjoram, sesame and often, sumac. Herbaceous and a little lemony (thank you sumac), yum!<\/p>\n <\/p>\n One recipe uses balsamic, the other uses Chardonnay wine vinegar.<\/p>\n OR<\/p>\n Method: <\/strong>combine all ingredients in a 250ml \/ 8 oz glass jar and shake vigorously, or blend for smooth consistency.<\/p>\n Serve with: <\/strong>Mediterranean dishes, lentil salads, over roasted vegetables, cooked grains, salad greens. I’ve used this dressing over both my Beetroot<\/a> and Asparagus<\/a> Salads.<\/p>\n Key benefits: <\/strong>anti-inflammatory and antioxidant compounds, much lower sugar content than traditional honey mustard dressings.<\/p>\n Storage: <\/strong>up to two weeks in the fridge.<\/p>\n Notes: <\/strong>Chardonnay wine vinegar is not the same thing as white vinegar. It’s also known as Forum, or Forvm – a flavourful Italian\/Spanish vinegar made from white wine. It has a lower acidity than white or cider vinegars and can taste quite a bit sweeter.<\/p>\n Wine vinegars are commonly used in Mediterranean cooking. You may need to source from a specialty store, and trust me, it is 100% worth the little extra you’ll pay.<\/p>\n A little finely minced shallot goes REALLY well with either of these recipes too.<\/p>\n <\/p>\n Method: <\/strong>blend all ingredients until smooth.<\/p>\n Serve with: <\/strong>green salads, grain salads, Buddha bowls, or enjoy as a dip with raw vegetable sticks. I’ve used a variant of this in my Quinoa Salad with Quick Pickles.<\/a><\/p>\n Key benefits: <\/strong>anti-inflammatory and antioxidant compounds, heart-healthy monounsaturated fats, antimicrobial properties, source of folate and other nutrients due to the generous amount of coriander.<\/p>\n Storage: <\/strong>refrigerate and enjoy within 2-3 days. Shake well before use.<\/p>\n Notes: <\/strong>you don’t have to use coriander – I just prefer it, basil and parsley together are also great.<\/p>\n <\/strong><\/p>\n Method:<\/strong><\/p>\n Serve with: <\/strong>a simple rocket salad – perhaps with sliced pear and cucumber. Or this summery Nectarine Salad<\/a>. This dressing is to die for. My favourite. And a little sweet – so goes well with spicy rocket.<\/p>\n Key benefits: <\/strong>anti-inflammatory and antioxidant compounds, heart-healthy monounsaturated fats.<\/p>\n Storage: <\/strong>refrigerate and enjoy within 2-3 days. Shake well before use.<\/p>\n Notes: <\/strong>organic soy lecithin can be found at supermarkets – try the health aisle. Optional, but does help emulsify and keep the dressing from separating.<\/p>\n <\/p>\n🥗 Salad dressing ingredients<\/h2>\n
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💭Tips, tricks and good things to know<\/h2>\n
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🍋Lemon garlic za’atar dressing<\/h2>\n
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🍁Maple mustard dressing, two ways<\/h2>\n
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🌿Healthy green goddess dressing<\/h2>\n
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🍓Raspberry balsamic vinaigrette<\/h2>\n
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🥗Vegan Ceasar dressing<\/h2>\n
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