I’ve had a long love affair with salads.
Long before I proclaimed myself vegan, I loved salads. Hot or cold. Green or pasta. I really enjoy a bunch of plant stuff tossed together with a dressing and thrown on a plate or bowl.
One of the biggest reasons I chose to become vegan (specifically whole foods plant based) is for the diet’s anti-inflammatory properties. And the more I dove into this way of eating and living, the more I realized that, while plant foods are all mostly anti-inflammatory (some more than others), there’s still a lot of additive ingredients in our salad dressings that are killing the healthy, wellness vibes of salads. Mostly, it’s added oils, salt and sugar in our salad dressings that can potentially contribute to inflammation in the body.
Why should we care about inflammation?
More and more, medical professionals are coming to the conclusion that inflammation is the root of almost all disease. If you think of inflammation as the trunk of a tree, the branches would be the manifestation of disease as a result of the trunk. Researchers are now starting to believe that too much inflammation in a body will trigger diseases, and which diseases those are, are going to be unique to the individual. One may develop diabetes, while another develops high cholesterol, and still another gets a colon cancer diagnosis.
The moral of the story is this: Do everything you can to reduce inflammation in your body to live a longer, healthier life with more disease- and pain-free years. This includes getting lots of vegetables in our bellies.
And that’s where salads come in. Salads are a great way to add a variety of colorful, nutrient-packed vegetables, fruits and plants in our diet. But what to do about our beloved salad dressings?
I have created a salad dressing recipe, that, with the help of a blender, comes together ridiculously fast. And, almost all of its ingredients serve a healthy purpose. My recipe contains:
Apple Cider Vinegar
Apple cider vinegar is a fermented vinegar made from apples. It is a good source of acetic acid, which has been shown to have a number of health benefits, including:
- Weight loss: Acetic acid may help to boost metabolism and reduce appetite, which can lead to weight loss.
- Blood sugar control: Acetic acid can help to regulate blood sugar levels, which is beneficial for people with diabetes or prediabetes.
- Heart health: Acetic acid may help to lower cholesterol levels and reduce the risk of heart disease.
- Digestion: Acetic acid can help to improve digestion and reduce the risk of constipation.
Flaxseed
Flaxseed is a good source of omega-3 fatty acids, fiber, and lignans. Omega-3 fatty acids are essential fatty acids that are important for heart health, brain health, and immune function. Fiber can help to promote regularity and weight loss. Lignans are plant compounds that have been shown to have cancer-fighting properties.
Tofu
Tofu is a good source of protein, calcium, and iron. Protein is essential for building and repairing muscle tissue. Calcium is important for bone health. Iron is important for red blood cell production.
Garlic
Garlic is a good source of antioxidants and has been shown to have a number of health benefits, including:
- Boosting the immune system: Garlic contains compounds that can help to boost the immune system and fight off infection.
- Reducing blood pressure: Garlic may help to lower blood pressure, which is beneficial for people with hypertension.
- Reducing cholesterol levels: Garlic may help to lower cholesterol levels, which is beneficial for heart health.
- Improving heart health: Garlic may help to improve heart health by reducing inflammation and preventing blood clots.
Nutritional yeast
Nutritional yeast is a deactivated yeast that is a good source of protein, B vitamins, and fiber. It has a cheesy flavor and can be used as a vegan substitute for cheese.
The great thing about this recipe is it can be modified how you like. Want a thicker dressing? Reduce or omit the water. Is it too tart? Add a little maple syrup (no artificial or regular white sugar, please). Add your favorite herbs and spices as well.
Another great go-to salad dressing recipe is the 3-2-1 recipe. If you like balsamic vinaigrette, you’ll like this one, and it’s super easy to remember:
- 3 parts balsamic vinegar
- 2 parts dijon mustard
- 1 part maple syrup
I usually use tablespoons as my measurement, and it’ll give me enough dressing for two to three salads at a time. I didn’t create this recipe, but use it all the time as well. I’ve also seen hummus added to the mix and have tried that with great success as well.
I hope you give these recipes a try, and enjoy all of the health benefits of your salads AND your dressings! If you try this, let me know!
Well-Dressed Salad Dressing
Discover the ultimate salad dressing recipe that will transform the way you enjoy your greens. This dressing not only tastes great but it's packed with ingredients that help to reduce inflammation, promote weight loss and boost your overall health. With flaxseed, garlic, nutritional yeast and tofu all coming together to create a flavor-filled sauce, you won't even miss the unhealthy additives found in traditional salad dressings. Plus, learn an easy and delicious 3-2-1 recipe that will become your go-to for a quick and flavorful balsamic vinaigrette. Say goodbye to boring salads and hello to a whole new world of tasty and nutritious dressings.
This recipe makes about 2 cups of dressing. Serving size is based on 1/3 cup.
Ingredients
To Make
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Throw everything in the blender, minus the water, and blend.
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Add water, 1 tablespoon at a time until you reach desired consistency.
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This should make 1 1/2 cups to 2 cups of dressing, and will last up to a week in the refrigerator when the dressing is stored in a jar.
Servings 6
- Amount Per Serving
- Calories 32kcal
- % Daily Value *
- Total Fat 1.5g3%
- Total Carbohydrate 2.3g1%
- Dietary Fiber 1g4%
- Protein 2.4g5%
- Calcium 85 mg
- Iron 1.1 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
