Healthy salad dressings

By: Health Local Staff May 09, 2012
  Article
Healthy salad dressings

Here are five fantastic dressing recipes that will put a smile on your face but won’t add to your waistline.

With summer comes swimsuits and salads — coincidence? Well, even if it is, your salad doesn’t have to suffer with dull dressings that have no taste just because you’re trying to eat right this summer! Here are five fantastic dressing recipes to try that will put a smile on your face but won’t add to your waistline.

#1 - Classic Raspberry Vinaigrette

Time required: 5 minutes

Yield: 1/2 cup
Nutritional value (per 1 tbsp serving)
Calories: 82
Total Fat: 9g
Saturated Fat: 1g
Monounsaturated Fat: 1g
Sodium: 38mg

Ingredients
• 1/3 cup canola oil
• 1/8 tsp salt
• 2 tbsp raspberry vinegar
• Black pepper, to taste

Directions
Add vinegar, salt, and pepper to bowl and whisk lightly. Slowly whisk in the canola oil.

#2 - Tamari-Sesame Vinaigrette

Time required: 5 minutes

Yield: 3/4 cup
Nutritional value (per 2 tbsp serving)
Calories: 37
Total Fat: 2g
Saturated Fat: 0g
Monounsaturated Fat: 1g
Sodium: 303mg
Carbohydrates: 4g
Potassium: 21mg

Ingredients
• 1/4 cup rice vinegar
• 1/4 cup orange juice
• 2 tbsp low-sodium tamari
• 1 tbsp honey (vegans can substitute agave nectar in equal amounts)
• 1 tbsp toasted sesame oil
• 1 tsp finely grated fresh ginger

Directions
Whisk all ingredients together in a bowl, ensuring the honey/agave nectar is fully integrated.

#3 - Sweet Tahini Dressing

Time required: 10 minutes

Yield: 1 - 1.25 cups
Nutritional Value (per one tbsp serving)
Calories: 66
Total Fat: 6g
Saturated Fat: 1g
Monounsaturated Fat: 4g
Sodium: 118mg
Carbohydrates: 3g
Protein: 1g
Potassium: 28mg

Ingredients
1/2 cup lemon juice
1/3 cup tahini
1/3 cup extra virgin olive oil
2 tbsp honey (vegans can substitute agave nectar in equal amounts)
2 minced cloves garlic
1 tsp salt
Black pepper, to taste

Directions
Whisk all ingredients together until smooth. Use a blender if the tahini is too unyielding.

#4 - Sunshine Vinaigrette

Time required: 10 minutes

Yield: 3/4 cup
Nutritional Value (per one tbsp serving)
Calories: 62
Fat: 6g
Saturated Fat: 1g
Monounsaturated Fat: 5g
Sodium: 41mg
Carbohydrates: 1g
Potassium: 15mg

Ingredients
1/3 cup lemon juice
1/3 cup extra virgin olive oil
1/3 cup fresh mint, chopped
1 tbsp Dijon mustard
1 tsp sugar
1 clove garlic, minced
1/8 tsp salt
Black pepper, to taste

Directions
Whisk together lemon juice, sugar, mustard, and garlic until well blended. Slowly whisk in oil until fully integrated. Add mint, salt, and pepper. Blend well.

#5 - Tangy Maple Vinaigrette

Time required: 5 minutes

Yield: 1.25 cups
Nutritional Value (per 1 tbsp serving)
Calories: 62
Fat: 6g
Saturated Fat: 1g
Monounsaturated Fat: 1g
Sodium: 143mg
Carbohydrates: 3g
Potassium: 16mg

Ingredients
1/2 cup walnut oil
1/4 cup maple syrup
1/4 cup apple cider vinegar
2 tbsp mustard, coarse-grained
2 tbsp low-sodium soy sauce
1/2 tsp salt
1/2 tsp pepper

Directions
Whisk all ingredients together until well-blended.

This summer doesn’t have to be filled with the same old dressings that are bad for you — liven up your swimsuit season with these five delicious dressings!

The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.