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 without oil alongside fresh, beautiful, and healthy salads.
The good news is that it usually takes no more than 5 minutes to make your own homemade oil-free 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!
Salad DRESSINGS Without Oil 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 vegan salad dressing 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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Oil-Free Salad Dressing Formula
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.
Here They Are...
1. 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.
2. 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
3. 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
Examples: red wine vinegar dressing no oil, apple cider vinegar dressing without oil, white wine vinegar dressing no oil, tamari 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 cup 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 raw cashews soaked in hot water to cover for at least 30 minutes (or 3/4 cup unsweetened, non-dairy milk + 1 Tbl chia seeds for a version of an oil-free chia dressing)
- 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.
The ranch dressing recipe above that suggests subbing 1 Tbs. chia seed with 3/4 c. plant milk, would flaxmeal work and would it be replaced at the same amount? Any thoughts? I am looking for a nut free, oil free and preferably tofu free ranch dressing but I suppose I could use a very small amount o f tofu. the chia seed is to thicken the milk, right? any suggestions would be appreciated. Thanks Bunny
Hey Bunny, Yes, you’re correct, the chia seeds are used to thicken the dressing and flax won’t work as a sub for them. I’ve also used white cannellini beans (sometimes called white kidney beans) as a substitute. They are bland enough not to affect the taste but can help to thicken a dressing. Maybe that’ll work for you.
What about using xanthan gum for the base as a thickener?
Hey Tracie, good question. Some whole food sites, such as plantricious.com would not approve of xanthan gum since it’s an additive. More natural options are preferred. Is it something you’ve already tried? If it’s working for you, I imagine a small amount would be ok, but I’d need to do more research.
Thanks so much for posting this. I try to limit oil, but where I run into trouble is trying to tweak oil based recipes I already have and love where there’s not an easy ready made oil free version I can find (for example, it’s pretty easy to find oil free ranch or any of the standards, but I have never been able to figure out how to convert an old favorite mexican vinegrette to replace the olive oil without it tasting way to acidic since the oil cuts the vinegar taste.) I look forward to using your formulas to giving it another try!
I hope one of the ways works for your recipe. I can’t believe how much oil, usually olive oil, that is used in most recipes…like twice the amount of acid. My tastes have adjusted to more tartness in a salad dressing and I usually need to add less that way, too. I’ll keep my fingers crossed that it works for you.
Please tell me how much lemon juice in the Caesar dressing:
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
Hey Candace, thanks for bringing that to my attention. It’s 1/4 cup of lemon juice. I like a pungent dressing so you might start with a couple of tablespoons and see if it needs more. I also have the Caesar Salad + dressing recipe on its own page, just FYI. I’ve updated it now on this post.
Thank you! Made it now, will add a bit more lemon juice, but it is very tasty!
I made the classic vinaigrette with balsamic vinegar and it is really good, thank you!
Super, Laura, so glad you liked it!
When you say to use 1 cup soaked raw cashews, soaked in what and for how long prior to processing with other ingredients?
Hey Mollie, You can soak cashews in a few different ways. One way is to cover them in water and soak them overnight in the refrigerator, or even several hours will soften them. You can also cover them with very hot water and soak for 30 minutes. The main idea being to make them soft enough to blend easily, especially if you don’t have a high-powered blender. Of course, for the Ranch Dressing, you’d want to refrigerate it so it chills and the flavors meld after blending.