Live to Eat & Eat to Live

Healthy Homemade Salad Dressing

Healthy Homemade Salad Dressing

 

Bring On The Flavor!

Eating healthy should never be boring. In fact it should be just as flavorful, if not more, than eating any other way.  The key to making all of your meal delicious is in learning how to season properly and one of the easiest places to start is to master a few delicious healthy homemade salad dressing, sauces and dips that can be used for multiple things.

 

Replacing The Fat

I love fat as much as the next girl, and it absolutely has a place in a healthy diet but the calories and fat grams add up quickly when its in dressings and sauces. I prefer to keep the fat at a minimum in my dressings and sauces so that I can use larger amounts of dressing to flavor my food without adding crazy amounts of fat and calories. Also, I really really love nut butter so I prefer to get my healthy fats from nut butters, MCT oil and other healthy oils I use to sauté and bake with.

I have found that the tastiest, healthiest way to replace fat in dressings and sauces is to use Neat Egg (chia and garbanzo egg replacer) or straight chia seeds. The advantage of Neat Egg is that the seeds are ground into a powder so they don’t effect the texture at all and your children (husband, wife, significant other) will never even know they’re in there. If you don’t have Neat Egg or cannot get it these recipes will work fine with whole chia seeds you will just be able to see them and get a slightly different (not as smooth) texture.

 

Mix it up!

Once you have made these recipes a few times, start to experiment – use different oils, vinegars, mustards, soy sauce, liquid aminos, herbs etc… to add variety and create your own healthy homemade salad dressing.

Another recipe that makes a great salad dressing is my Herb Ranch Dip which can be thinned out with a little water buttermilk or vinegar to get to a pourable consistency.

Salad Dressings

Sweet Onion Vinaigrette

Course: Salad, Sauce
Cuisine: American, dairy free, gluten free, healthy, Meal Prep, Mediterranean, Paleo, Vegan
Keyword: salad dressing
Prep Time: 10 minutes
Servings: 32 Tablespoons
Calories: 26 kcal
Author: Alina Eisenhauer

This is a lightened up version of the famous house dressing from my restaurant Sweet Kitchen & Bar. People would always ask to buy it by the quart to take home and for a while I consdered packaging it to sell retail. This dressing is always a big hit with kids because it is sweet and tangy and doesn't have an overwhelmingly oniony taste.

For a quick side dish (my son and stepson love this) I slice up seedless cucumbers and red peppers and toss with this dressing - simple, healthy done!

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Ingredients

  • 1 c. water
  • 2 Tbsp. Neat Egg or chia seeds
  • ½ cup. apple cider vinegar
  • 4 Tbsp. avocado or olive oil
  • ½ cup sweet onion finely chopped & microwave steamed for 2 min.
  • ½ tsp Dijon mustard
  • 3 Tbsp. honey
  • 1/2 tsp. sea salt
  • 1 tbsp Balsamic Vinegar (for color)

Instructions

  1. Put all of the ingredients together in a blender and process until smooth. Chill for an hour to thicken slightly. Store chilled and use within seven days for best flavor

Recipe Notes

If you prefer a slightly tangier, less sweet dressing just cut back on the honey.

Nutrition Facts
Sweet Onion Vinaigrette
Amount Per Serving
Calories 26 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 33mg1%
Potassium 6mg0%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin C 1mg1%
Calcium 24mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Salad Dressings

Classic French Vinaigrette

Course: Salad
Cuisine: dairy free, French, gluten free, healthy, Meal Prep, Mediterranean, Vegan
Prep Time: 10 minutes
Servings: 16 Tablespoons
Calories: 24 kcal
Author: Alina Eisenhauer

This is a light version of a calssic French vinaigrette - Neat Egg / Chia seeds are used to give the dressing body in place of most of the oil that would normally be in this dressing.

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Ingredients

  • 1/2 c. water
  • 1 Tbsp. chia seeds
  • 2 Tbsp. white wine vinegar or sherry vinegar
  • 2 Tbsp. olive oil
  • 2 Tbsp. red onion or shallot finely minced
  • 1 Tbsp. smooth Dijon mustard
  • 1 Tbsp. fresh thyme or fresh herb of choice , minced
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper

Instructions

  1. Directions
  2. Put all of the ingredients together in a glass jar, cover tightly and shake well to combine. chill for at least an hour to thicken slightly. Store chilled and use within five days for best flavor

    *For a smoother texture combine the ingredients in a blender and blend well.

Recipe Notes

When replacing fresh herbs with dried herbs use 1/3 the amount so in this case it would be 1 teaspoon of dried Thyme instead of 1 Tablespoon of fresh.

Variation:

If you have dried Herbs de Provence it is delicious in place of the Thyme - use 1 Teaspoon.

Nutrition Facts
Classic French Vinaigrette
Amount Per Serving
Calories 24 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 71mg3%
Potassium 12mg0%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 44IU1%
Vitamin C 2mg2%
Calcium 10mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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