If you are already drinking lots of green smoothies and eating blended salads, loaded with healthy greens, you may feel like you want to skip the salad. And if that’s the case, it’s OK.
However, you may still enjoy eating a crunchy salad from time to time (or even every day) – that’s why I want you to give you these recipes, so you don’t soak your greens in store-bought dressings loaded with undesirable ingredients and toppings that are not so good for you (plus your salad can be delicious without them, too, trust me on that!).
Fact is the typical commercial dressing available in stores contains the following main ingredients: fat (usually low quality oil), sugar (usually corn syrup or other artificial sweetener), salt (processed table salt), and vinegar. It is flavored with spices and artificial agents, and contains preservatives that make this factory-made concoction very unhealthy.
Fortunately it’s easy, using your blender or Vita-Mix, to create delicious salad dressings that will taste much better than any store-bought dressings.
Healthy, Low Fat Salad Dressing Recipes
To prepare a delicious dressing for your salads, you will use low speed or pulse settings and do not blend too long – this will leave the dressing slightly chunky. Alternatively, you may just use a fork to mash the ingredients.
I love fruit-based salad dressings on my salads. They are really tasty and easy to make and can be used for a salad dressing, or in raw collard or romaine wraps.
Sweet & Sour, Low-Fat Strawberry Salad Dressing
- 1 medium apple, cored
- 1 cup fresh whole strawberries
- 1/2 to 1 teaspoon apple cider vinegar (start with less, you can always add more)
- Dash of sea salt and fresh pepper (optional)
- 1/2 teaspoon lime juice (optional/recommended if you are saving some of this dressing for later)
In a blender or food processor, mix all of the ingredients until they are smooth and creamy. Squeezing just a little lime adds a delightful tartness to the dressing.
Cranberry Salad Dressing Recipe
I came up with this recipe in right before Thanksgiving, when I had plenty of cranberries in my kitchen. It was a hit!
- 1 medium apple, cored
- 1 cup fresh whole cranberries
- 2 tablespoons freshly squeezed orange juice
- 1/2 to 1 teaspoon apple cider vinegar (start with less, you can always add more)
- Agave or maple syrup, to taste (if you find the dressing too sour)
- A few pecans (optional)
- 1/2 teaspoon lime juice (optional/recommended if you are saving some of this dressing for later)
In a blender or food processor, mix all of the ingredients until they are smooth and creamy. Squeezing just a little lime adds a delightful tartness to the dressing.
Amazing Low Fat Mango Dressing Recipe
- 1 cup mango (flesh only)
- 1 cup cherry tomatoes (or other tomatoes)
- 1 tablespoon balsamic vinegar
Blend all ingredients together and prepare to be blown away by this very simple and tasty fat-free dressing!
Pomegranate Citrus Dressing
- 1 orange, juiced on a citrus press
- 1 lime, juiced on a citrus press
- ½ pomegranate, juiced on a citrus press
- ¼ cup chopped pecans
Blend the juices together with the pecans until smooth. Toss with the salad just before serving.
Creating Your Own Salad Dressing Recipes
I love experimenting with various ingredients and coming up with new combinations and recipes. The rule of thumb I use is to include something sour, something sweet, and something savory. I usually just blend the ingredients on low for a few seconds to leave the crunchy ingredients (nuts and seeds) not completely smooth. Sometimes I just blend whatever I have available or whatever sounds good, for example:
- Tomato, avocado with cilantro
- Strawberries and parsley
- Orange juice with pecans
- Apricots with celery
- Mango with raspberries
- Cucumber with pistachios
- Kiwi with strawberries
- Oranges, bell pepper, and Brazilian nuts
- Pineapple and macadamia nuts
You can add these to any green salad you make.
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
