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).
- then 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!
- you can also add a little sweetness to balance the acid (such as orange juice, ½ tsp honey or pure maple syrup).
- for creamy dressings, try natural yoghurt, buttermilk or tahini as the base (instead of high fat mayonnaise).
(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
