A good dressing really transforms salads from boring to delicious, However, many dressings can also be sneakily high in cals, fat and/or sugar. Here are a few tips to making healthy dressings and some of my favourite recipes.
Start with an acid (such as a vinegar, lemon or lime juice): Note, I find white balsamic or a good quality balsamic work well as they are not as harsh as other vinegars, so you do not need to use as much oil to balance.
Add a healthy oil: You cannot beat extra-virgin olive oil or try macadamia or sesame oil for Asian style dressings.
Add at least 1-2 flavourings: Think mustard, fresh herbs, dried spices, ginger, garlic, chilli. The options are endless – this is where you add flavour!
Add a little sweetness: This will help to balance the acid. Try adding 1 tbs orange juice, ½ tsp honey or pure maple syrup.
Make it creamy: For creamy dressings, try natural yoghurt, buttermilk or tahini as the base (instead of high fat mayonnaise).
Try these delicious salad dressings
(all make enough to serve 4)
Spiced orange
Combine 2 tbs orange juice, 1 tbs white balsamic, 1 tbs extra-virgin olive oil, ½ tsp ground cumin, ¼ tsp ground cinnamon.
Chilli soy
Combine 2 tbs lime juice,1 tbs salt-reduced soy sauce (or fish sauce), 1 tsp macadamia or sesame oil, 1 tsp ginger (finely grated), 1 red chilli (finely chopped) and 1 tsp brown sugar
Creamy lemon & herb
Combine 1/3 cup natural yoghurt, 1 tbs lemon juice, 1 tsp Dijon mustard, 1 tbs chopped fresh chives
