ROCK YOUR SALADS THE HEALTHY NATURAL WAY!
If you’re anything like me, dressings are often the best part of the salad – or at least it’s what I most look forward to! The right dressing can be the highlight of the salad or even get us to eat more veggies! Unfortunately, though, those commercial salad dressings we’ve come to love are USUALLY loaded with calories, fat, artificial colors and flavors, preservatives and lots of other unhealthy ingredients.
But not anymore – with my oil-free worry-free quick and easy salad dressing formulas you’ll be having the best, most delicious and healthiest salads of your life in no time at all.
After all, why go to all the effort of making a beautiful salad with veggies and greens only to drown it with fat, salt, sugar and chemicals that no one needs?
Let’s build a new habit of making your own salad dressing alongside fresh, beautiful and healthy salads.
The good news is that it usually takes no more than 5 minutes to make your own salad dressing – and you’ll probably save some money while you’re at it. With the tips and instructions below, making fresh oil-free salad dressings will be old hat in no time!
OIL-FREE DRESSINGS IN JUST FIVE MINUTES!
Once you master the basic oil-free salad dressing formulas you are free to adjust them to your taste. Add a little more or less of this or that and keep tasting as you go along until it’s “just perfect!”
Then store your dressing in cute containers (see below) and you’re ready to rock your salads!
THINGS TO KEEP IN MIND
Keep in mind that you may be so used to the taste of oil or mayonnaise that you might find these dressings a little “different” at first. Yes, there’s a certain mouthfeel to oil, but I’m betting that once your taste buds adjust you’ll find the substitutions of nuts, tofu and beans to your liking. As we get over the familiar feel and taste of unhealthy foods we discover how much better the healthier stuff truly tastes! Give it a try! All you have to lose is your poor diet!
In fact, I’ve become so used to salad dressings without oil that any addition of oil or mayo now just doesn’t taste right.
If you just can’t get around making a salad dressing without added oil, try reducing the amount of oil each time you make a salad dressing until you gain a new appreciation for healthy, natural flavors and feel.
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HERE THEY ARE …
Oil-Free SALAD DRESSING FORMULAS
Let’s talk a bit about oil-free for a moment. In this case, I’m referring to dressing without added processed oils like olive, canola or sesame. As you probably know, whole foods such as nuts, avocado and tahini (sesame paste) all have natural fat. Sooo, if you’re cutting back not just on oil but on other types of naturally-occurring fats as well, you’ll want to stick with beans as a base or go for vinaigrette dressings, which are clear and not creamy, instead.
Dressings are made up of a base, an acid, an optional sweetener, and flavorings or spices. Traditional dressings use oil as a base. For our oil-free versions, we’ll be substituting nuts or nut butter, seeds, cannellini beans or avocado.
These whole food ingredients will make your dressing naturally and healthfully creamy. For a vinaigrette, omit the “creamy” ingredients and stick with the acids such as vinegars or acidic juices. Remember, sweeteners, are always optional.
NOTE: ¼ cup of dressing is usually enough for four servings of green salad. For pasta or potato salads and heavier vegetable salads, you’ll need more as these tend to soak up more of the dressing.
OIL-FREE BASIC SUBSTITUTION FORMULA
1 Tablespoon cornstarch or arrowroot + 1 cup water
To replace oil in a 1:1 ration in any traditional salad dressing recipe:
Mix 1 tablespoon cornstarch or arrowroot with 1 cup water over medium heat. Mix until thickened. Cool and use as an oil substitute. This gives the mouth-feel of oil and also helps the dressing stick to greens.
OIL-FREE CREAMY SALAD DRESSING FORMULA
CREAMY BASE + ACID + FLAVORINGS + SWEETENER + SALT + PEPPER
Creamy Dressing Proportions: 3 parts base + 1 part acid + flavorings, sweeteners, and salt & pepper to taste
Base Options: Tofu, cannellini beans, soaked cashews, soy yogurt, tahini (sesame paste), avocado, nut butter such as almond, cashew or peanut
Acid Options:
- Vinegars: apple cider, balsamic, red or white wine, champagne, rice wine, sherry, or flavored like raspberry
- Juices: lemon, lime, orange
Sweetener Options: Maple syrup, fruit (such as apple sauce, peaches or berries), stevia
OIL-FREE VINAIGRETTE SALAD DRESSING FORMULA
ACID (VINEGAR OR JUICE) + FLAVORINGS + SWEETENER + SALT + PEPPER
Vinaigrette Dressing Proportions: 1 part acid + 1/2 part liquid + flavorings, sweeteners, and salt & pepper to taste
Acid Options:
- Vinegars: apple cider, balsamic, red or white wine, champagne, rice wine, sherry, or flavored like raspberry
- Juices: lemon, lime, orange
Sweetener Options: Maple syrup, fruits such as apple sauce, peaches or berries, stevia
FLAVORING AND SPICE OPTIONS:
- Garlic
- Onion
- Mustard
- Ginger
- Dried or fresh herb: basil, dill, oregano, parsley, etc
- Powdered spices: onion powder, garlic powder, turmeric, curry, etc.
- Miso (dark or light)
- Nutritional yeast
- Hot sauce
- Chipotle (very spicy, but a lovely unique flavor)
- Tamari (like soy sauce)
I hope you’re up for experimenting. Adjust these wonderfully healthy oil-free dressings to your taste preferences, and you’ll be a happy salad eater before you know it.
OIL-FREE SALAD DRESSINGS TO GET YOU STARTED
VINAIGRETTE DRESSINGS
Classic Vinaigrette
Whisk together:
- 3 tablespoons vinegar: balsamic, white wine, champagne, apple cider or red wine vinegar
- 2 teaspoons mustard: yellow, brown or spicy
- 1 teaspoon maple syrup (or equivalent sugar substitute like Stevia)
- 1 tablespoon tamari (soy sauce)
- 1 clove garlic, crush or minced
- 2 tablespoons water
- Salt & pepper to taste
Sesame Miso Dressing
Whisk together:
- 2 tablespoon rice vinegar
- 2 tablespoon lime juice
- 1 teaspoon miso
- 2 teaspoon tamari (like soy sauce)
- 1 shallot, finely minced
- 1 teaspoon grated fresh ginger
- pinch of red pepper flakes (optional)
- salt and pepper, to taste
Mexican Lime Cilantro Dressing
Whisk together:
- 1/3 cup fresh lime juice
- 1/2 teaspoon ground cumin
- 2 small cloves garlic, minced
- 2 teaspoons maple syrup
- 1 tsp chopped jalapeño pepper (optional)
- 2 teaspoons fresh cilantro, roughly chopped
- Salt and black pepper, to taste
Creamy Dressings
Creamy Caesar Dressing:
Whisk together:
- 1/4 cup hummus either homemade or store-bought (or use about 1/3 cup cannellini beans)
- 1/4 fresh lemon juice
- 2 tablespoon nutritional yeast
- 1 1/2 teaspoons Worchestershire sauce
- 2 large cloves garlic, minced
- 2 teaspoons Dijon mustard
- 2 teaspoons maple syrup
Ranch Dressing:
- 1 cup soaked raw cashews (or 3/4 cup unsweetened, non-dairymilk + 1 Tbl chia seeds)
- 3 tablespoon apple cider vinegar or lemon juice
- 1/2 cup water
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon plus 1/8 teaspoon salt
- 1 tablespoon minced fresh basil, or 1 teaspoon dried
- 1 tablespoon minced fresh dill weed, or 1 teaspoon dried
- Pinch of red pepper flakes (optional)
- Place the cashews (or non-dairy milk and chia seeds), water, lemon juice, garlic powder, onion powder, and salt in a high powered blender and process until smooth and creamy.
- Remove to your container and add the minced basil and dill weed.
- Stored in a sealed container in the refrigerator for up to five days.
See more salads and dressings here in SALADs & Dressings.
Anchor Hocking 10 oz
Glass Cruet with Stopper
- Capacity: 10.25 oz
- Height: 6-1/2"
- Top Diameter: 1-5/8"
- Bottom Diameter: 1-1/2"
- Maximum Diameter: 3-1/2"
Glass Bottles with Lids
8 oz. Glass Bottles
- Opening
- Dishwasher safe
- Styled after retro milk jars and topped with removable metal caps
Square Glass Bottle
- Hermetic closures that helps preserve the fresh taste of vinegars, dressing, sauces and beverages.
- Clear glass allows you to instantly identify the contents
Olive oil actually helps with the absorption of the nutrients in greens, so while these are “interesting” ideas, I’m gonna stick with my olive oil & vinegar dressings.
Hey Lora, while I agree with you that fat helps with absorption of nutrients in greens, I follow Dr. Fuhrman’s recommendations which are to limit process oils, such as olive, and use nuts and seeds instead. Very small quantities of olive oil probably won’t hurt, but people often don’t limit themselves. In an an article about nuts and seeds he says that “Eating nuts and seeds with leafy greens can enhance the body’s absorption of fat-soluble nutrients from the greens. Therefore, a nut-based salad dressing (such as one made with raw almonds) is an excellent way to absorb more nutrients from your salads.” In another article, he tackles the question about olive oil, saying in part, “Olive oil is not a whole food—it is a fattening, low-nutrient, processed food, consisting of 100% fat.” And, “…many of the benefits of a salad are lost when the calorie count is increased ten-fold with oil.” I hope this helps and I appreciate your comment.