Health & Wellness, Happiness, Lifestyle

3 Delicious + Healthy Salad Dressing Recipes

3 Delicious + Healthy Salad Dressing Recipes

You’ve probably heard people talking about the fact that sure salads are healthy, and it might be the ‘healthy’ choice you go for on the menu but really the calorie count is the same as your burger because of the salad dressing and toppings. Unfortunately, this may (and usually is) very true. That’s also being said for that salad you bring to work every day that you drizzle with ranch, a thousand island or Cesar.

Many store-bought and restaurant salad dressings are made with a number of unhealthy ingredients including unhealthy oils, sodium, sugar, artificial flavours, and colours. That being said, most people tend to use way more salad dressing than the suggested amount, which not only fills your salad with extra calories but fills your body with all of the unhealthy ingredients you don’t want.

Kraft Cesar Dressing (3 tsp or 15 ml)

  • 45 calories
  • Contains soybean oil, corn syrup (sugar), modified corn starch
  • Contains both saturated and trans fat
  • 135 mg of sodium
  • 5 mg of cholesterol
  • 0g of beneficial nutrients such as fibre, Omega 3’s, or proteins or vitamins

Kraft Balsamic Vinaigrette

  • Contains saturated fat, sugar, and sodium
  • Contains both soybean and canola oil, sugar, fig juice concentrate (sugar)
  • Little to no nutritional value

I’m a big fan of making my own salad dressings, always have been! Most of your favourite salad dressings you find in the store you can probably re-create. Sure, it might take an extra 5-10 minutes of prep, but you can make a jar full that will last you the whole week. The best part is, you have control of the ingredients and these can empower your body rather than tear it down. Some of my favourite ingredients are oregano, lemon, dijon mustard, garlic, tahini, lime, and apple cider vinegar (to name a few). These can be mixed and matched to create a number of different dressings. All of the ingredients have some sort of health benefit to your body, leaving you feeling better and healthier. Did you know oregano has 4x more antioxidants like blueberries?

Healthy Salad Dressing

I have included three of my go-to salad dressings I batch make on Sunday:

Delicious Balsamic Vinaigrette

  • 3/4 cup extra-virgin olive oil (or healthy oil of your choice – avocado, flax, etc)
  • 1/2 cup balsamic vinegar
  • 1 tablespoon dijon mustard

Put it in a jar and shake it up!

Apple Cider + Oregano Vinaigrette

  • 3/4 cup extra-virgin olive oil (or healthy oil of your choice – avocado, flax, etc)
  • 1/3 cup apple cider vinegar
  • 1-2 tablespoons oregano
  • 5 drops doTERRA lemon oil or juice of 1 lemon
  • Optional: salt and pepper
  • Optional: 1 tablespoon Dijon mustard

Put it in a jar and shake it up!

Italian Dressing

  • 3/4 cup extra-virgin olive oil (or healthy oil of your choice – avocado, flax, etc)
  • 1/4 white wine vinegar or apple cider vinegar
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp dried or fresh garlic

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