When it comes to a healthy diet, a bowlful of salad twice a day is a must. A plate full of veggies of different colours and textures appears exciting and topping it up with store-bought dressings surely lifts its taste. But they pack high quantities of sugar, preservatives, and artificial flavourings, diminishing the salad’s potential health benefits. Homemade salad dressing is thus a fitting reply. Here are 11 easy-to-make, healthy salad dressings that you can prepare at home.
Popular Recipes for Healthy Salad Dressings
Crafted out of healthy and nutritious ingredients, salad dressing is a simple, cost-effective way to make your salad more delectable. Moreover, with no harmful add-ons, they promise complete nutrition and good health. Listed below are some amazingly healthy salad dressings:
1. Sesame Ginger
An effortless salad dressing, sesame ginger dressing is slightly sweet and spicy, making it one of the most commonly used salad dressings.
Nutritional Value:
2 tablespoon serving of sesame ginger dressing contains:
- Calories – 54
- Proteins – 0.2 gm
- Carbohydrates – 3.5 gm
- Fat – 4.5 gm
To prepare sesame ginger dressing ingredients required are:
- 1 tbsp olive oil
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tbsp maple syrup
- 1 tbsp rice vinegar
- 1 clove of freshly grated garlic
- 1 tsp freshly grated ginger
Directions:
- Put everything [liquid ingredients] in a large mixing bowl and whisk together.
- Add grated garlic and ginger and mix well.
2. Lemon Vinaigrette
Its tarty taste is a perfect addition to salads.
Nutritional Value:
Every 2 tbsp serving of the healthy dressing contains:
- Calories – 128
- Protein – 0 gm
- Carbohydrates – 3 gm
- Fat – 13.5 gm
Ingredients:
- 1/4 cup olive oil
- 1/4 cup fresh lemon juice
- 1 tsp honey or maple syrup
- Salt and pepper to taste
Directions:
- Put olive oil and fresh lemon juice in a large mixing bowl and mix.
- Add honey or maple syrup and mix well.
- Season it up with salt and pepper to taste.
3. Balsamic Vinaigrette
One of the easiest homemade salad dressings, Balsamic Vinaigrette salad dressing has a sweet yet savoury flavour. It goes well with just about any salad.
Nutritional Value:
Every 2 tbsp serving of the salad dressing confers:
- Calories – 166
- Protein – 0 gm
- Carbohydrates – 1 gm
- Fat – 18 gm
Ingredients:
- 3 tbsp balsamic vinegar
- 1 tbsp dijon mustard
- 1 clove grated garlic
- 1/2 cup olive oil
- Salt and pepper to taste
Directions:
- Put balsamic vinegar, dijon mustard and grated garlic in a large mixing bowl.
- Slowly add olive oil as you continue to stir the mixture.
- Add salt and pepper to taste.
4. Avocado Lime
A creamy salad dressing, avocado lime is cool and refreshing. It doubles up as a dip for snacks.
Nutritional Value:
Every 2 tablespoon serving of the Avocado lime salad dressing offers:
- Calories – 75
- Protein – 1 gm
- Carbohydrates – 2.5 gm
- Fat – 7 gm
Ingredients:
- 1 chopped avocado
- 1/2 cup plain Greek yoghurt
- 1/3 cup cilantro
- 1/4 cup lime juice
- 4 tbsp olive oil
- 2 cloves finely grated garlic
- Salt and pepper to taste
Directions:
- Add avocado pieces, Greek yoghurt, cilantro, lime juice, olive oil, and grated garlic in a food processor and blend well till the mixture reaches a smooth, creamy consistency.
- Add salt and pepper to taste.
5. Creamy Honey Mustard Dressing
It’s a sweet and tangy delight for your salads.
Nutritional Value:
Every 2 tbsp serving of the Creamy Honey Mustard dressing contains:
- Calories – 98
- Protein – 0 gm
- Carbohydrates – 9 gm
- Fat – 7 gm
Ingredients:
Here’s what you need for your healthy salad dressing.
- 1/4 cup dijon mustard
- 1/4 cup honey
- 1/4 cup unfiltered apple cider vinegar
- 1/4 cup extra-virgin olive oil
- Salt and pepper to taste
Directions:
- Blend all ingredients in a food processor to form a smooth, creamy dressing
- Refrigerate for at least 30 minutes. Add salt and pepper before serving.
6. Coconut Milk Ranch Dressing
Use it as a salad dressing or a dip. The coconut milk ranch dressing will give an exciting twist to your salad.
Nutritional Value:
Every 2 tbsp serving of the salad dressing confers:
- Calories – 128
- Protein – 1 gm
- Carbohydrates – 2 gm
- Fat – 13 gm
Ingredients:
- 1/2 cup mayonnaise
- 1/2 cup full-fat coconut milk
- 1 small finely chopped onion
- 1 clove of finely chopped garlic
- 1 tbsp finely chopped fresh dill
- 2 tbsp finely chopped fresh parsley
- 3 tbsp finely chopped fresh chives
- 1 green onion, sliced
- Salt and pepper to taste
- 1 tsp apple cider vinegar
- 1 tsp white wine vinegar
Directions:
- Combine all ingredients in a tight lid jar and mix well until a smooth blend. For the smooth dressing, blend in a food processor.
- Refrigerate for at least 30 minutes before serving.
7. Blue Cheese Salad Dressing
Ready in just five minutes, it’s an easy salad dressing. You can double it up as a dip too.
Nutritional Value:
Every 2 tbsp serving of the blue cheese salad dressing contains:
- Calories – 60
- Protein – 4 gm
- Carbohydrates – 6 gm
- Fat – 3 gm
Ingredients:
Here’s what you’ll need for your blue cheese salad dressing:
- 1/2 cup full-fat plain Greek yoghurt
- 2 tbsp buttermilk
- 2 tbsp lemon juice
- 1 tsp Worcestershire sauce
- 1/2 cup blue cheese crumbles
- Salt and pepper to taste
- 1 clove garlic, finely chopped
Directions:
- For a granulated salad dressing, combine all ingredients in a tight-lid jar and shake well. For a smooth salad dressing, put all ingredients in a food processor and blend well.
- Refrigerate for up to two hours.
- Serve chilled.
8. Ginger Turmeric Salad Dressing
Add a hint of colour to your plate with this healthy salad dressing. It has a zesty flavour that goes well with all salads.
Nutritional Value:
Every 2 tbsp serving of the dressing contains:
- Calories: 170
- Protein: 0 gm
- Carbohydrates – 2.5 gm
- Fat – 18 gm
Ingredients:
- 1/4 cup extra-virgin olive oil
- 2 tbsp unfiltered apple cider vinegar
- 1 tsp turmeric
- 1/2 tsp ground ginger
- 1 tsp honey (optional)
Directions:
- Put olive oil, apple cider vinegar, turmeric, and ground ginger in a food processor and blend well.
- Add honey for sweetness.
9. Apple Cider Vinaigrette Salad Dressing
Apple Cider Vinaigrette is a light and tangy salad dressing that goes well with bitter greens like kale and arugula.
Nutritional Value:
Every 2 tbsp serving of the dressing contains:
- Calories – 113
- Protein – 0 gm
- Carbohydrates – 1 gm
- Fat – 12 gm
Ingredients:
- 1/3 cup extra-virgin olive oil
- 1/4 cup unfiltered apple cider vinegar
- 1 tbsp dijon mustard
- 1 tsp honey
- 1 tbsp lemon juice
- Salt and pepper to taste
Directions:
- Put olive oil and apple cider vinegar in a large mixing bowl and whisk well.
- Add dijon mustard, honey, lemon juice, salt, and pepper to taste and combine well.
- Refrigerate for at least 2 hours and serve chilled.
10. Caesar Dressing
Caesar dressing has a smoky, salty taste. Apart from being used as a salad dressing, it is also loved as a dip for finger foods.
Nutritional Value:
Every 2 tbsp serving of the salad dressing contains:
- Calories – 300
- Protein – 4 gm
- Carbohydrates – 5 gm
- Fat – 30 gm
Ingredients:
- 1 egg
- 1 tsp anchovy paste
- 1 tsp dijon mustard
- 1 clove garlic, finely chopped
- Salt and pepper to taste
- 1 tsp coconut aminos
- 1 tsp lemon juice and zest
- 1/2 cup light olive oil
- 1/2 cup avocado oil
Directions:
- Put all the ingredients in a food processor and mix well.
- Serve immediately.
11. Chilli Lime Salad Dressing
Best used as a taco salad dressing, the chilli lime salad has a spicy, tangy flavour.
Nutritional Value:
Every 2 tbsp serving of the salad dressing contains:
- Calories – 113
- Protein – 0 gm
- Carbohydrates – 9 gm
- Fat – 9 gm
Ingredients:
- 4 tbsp lime juice
- 3 tsp lime zest
- 1/4 cup red wine vinegar
- 1 tbsp soy sauce
- 1 tbsp honey
- 1/3 cup extra virgin olive oil
- 1 clove garlic, finely chopped
- 1/2 tsp red pepper flakes
- 1 tsp ground cumin
- 1/2 tsp salt
Directions:
- Put all ingredients in a tight-lid jar. Mix until well combined.
- Refrigerate for about two hours.
- Serve chilled.
Conclusion
Salad dressings are incredibly flavourful and are an easy way to add taste to the otherwise bland-tasting salad bowl. While the store-bought dressings promise great taste, they need more than the preservatives and added flavourings to make them a healthy pick. To top it up, they are whoppingly expensive. Homemade salad dressings, on the other hand, are an easy-to-make, extraordinarily healthy and cost-effective option. You can also experiment with different dressings to find the best salad dressing for your taste buds. Check the nutritional value to find your healthy salad dressing.
