These DIY salad dressings are as healthy as they are tasty.

The downfall for a lot of cafes, restaurants and even ready-made salad dressings is that they can be packed with preservatives, additives, and are often extremely high in sodium and saturated, or ‘sat’ fats.

Here are five healthy DIY dressings for various salads you can try this summer with a clear conscience.

But remember, one serving of dressing is no more than two tablespoons.

SIMPLE, BUT TASTY ASIAN DRESSING

This dressing not only tastes amazing but is packed with oils that are high in unsaturated fats and include omega-3 fatty acids making it heart healthy. It’s great with any Thai chicken or homemade noodle salads.

• ½ cup of canola oil
• ¼ cup of low sodium soy sauce
• 1/3 cup rice vinegar
• 2 Tbsp sesame oil
• 1-2 Tbsp fresh ginger
• 1 Tsp garlic
• 1 Tbsp sesame seeds (lightly toasted)
• Optional add-ins to taste (honey, scallions etc.)

Add the ingredients in a bowl and whisk together well.

LEMON SESAME DRESSING

Although they seem small, sesame seeds in salads and dressings are great for your health. They are packed with healthy fats, protein and calcium as well as antioxidants and dietary fibre. In combination with Lemon juice, which is also packed with vitamin C and antioxidants, this winning pair is a definite yes to try in your next salad.

Serves 4

• 1 Tbsp tahini
• 1 Tbsp lemon juice
• 1 Tsp sesame oil
• 1 Tbsp rice wine vinegar
• 1 Tsp honey
• ¼ Tsp salt
• ½ Tsp pepper
• ¼ Tsp oregano
• 1 clove garlic minced.

Put ingredients in a tight-fitting jar and shake vigorously until combined.

ZESTY ITALIAN DRESSING

Not only is this dressing a healthy choice, it’s also great with almost all salads or as a marinade and is made up of ingredients probably already in your pantry.

• 3 Tbsp white wine vinegar
• 1 small squirt of Dijon mustard
• ¼ cup extra virgin olive oil
• ½ Tsp onion powder
• 1-2 finely minced garlic cloves
• ½ Tsp each of thyme, basil and oregano
• Salt and pepper to taste

Put ingredients in a tight-fitting jar and shake vigorously until combined.

GREEK YOGHURT RANCH

Often ranch and other creamy dressings are packed with sat fats and high in calories, but with Greek yoghurt as a base, this dressing is a safe healthier alternative. The buttermilk is included to give it that typical ranch flavour.

• ¾ cup plain Greek Yoghurt (or non-fat/light)
• 1 clove garlic finely minced
• ¼ cup fresh minced parsley
• ¼ medium onion, diced
• 2 Tbsp minced chives
• 1 Tsp salt
• ¼ Tsp black pepper
• 2 Tsp Dijon mustard
• 2 Tbsp freshly squeezed lemon juice
• ¼-1/2 cup buttermilk

Put ingredients in a tight-fitting jar and shake vigorously until combined.

APPLE CIDER VINEGAR DRESSING

 

 

 

 

 

 

 

 

 

 

 

Apple cider vinegar is one of the less known ingredients in dressings but packed with proven health benefits such as lowering blood sugar levels. Definitely worth giving it a go on your next salad.

• ¼ cup apple cider vinegar
• ½ cup extra virgin olive oil
• 2 Tsp Dijon mustard
• 1 Tbsp minced garlic
• 1 Tsp sea salt
• ½ Tsp of ground black pepper.

Put ingredients in a tight-fitting jar and shake vigorously until combined

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