salad dressing

Dress to impress – Salad that is….

It’s summertime and if like us, you have tried your hand at growing lettuce and rocket then you’ll be enjoying a salad every day!

Having a variety of salad each day is a great way to increase your nutrient intake but most of us will only eat salad if we can garnish it with a dressing. Adding this flavour makes a bland salad more enjoyable and thus encouraging us to eat it more often.

There’s a nutritional reason that we add dressings too. Salads contain fat-soluble vitamins so unless a salad is served with an oil-based dressing, it is difficult for the body to absorb these vitamins.

However, shop-bought dressings can contain added calories, salt, sugar and saturated fat thus negating the wonderful benefits of your salad!

So here are some salad dressing ideas to try.  Fresh is always best and it’s very easy to make a daily French dressing using good quality oil and vinegar. 

French dressing

6 tbsp extra virgin olive oil
2 tbsp white wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste
Add a pinch of sugar or finely chopped garlic clove or up the dijon for an extra kick

Mix ingredients in an old jam jar and shake together before garnishing your salad or storing remaining dressing in the fridge for a day or two. 

If you feel like a change here are some alternatives to try below. For each of the following dressings, mix all the ingredients together in a high-speed blender until they reach a creamy consistency.

Almond dressing

2/3 cup of water
Juice of a lemon
¾ cup of presoaked almonds or ½ cup of almond butter
1 clove of garlic
A spoonful of dill
A handful of parsley

Vegan Ranch dressing

¼ cup of presoaked and drained cashews
1/3 cup of water
1 tbsp. of nutritional yeast
1 clove of garlic
1 tbsp. of lemon juice
1 tsp of capers
1 tsp of caper water
½ tsp of Dijon mustard
Salt and pepper to taste

Indian mango curry dressing

1 mango (pitted and peeled)
1 tbsp. of curry powder
1 tbsp. of garam masala
1 tsp. of ground cardamom
1 tsp. of salt
¼ cup of olive oil

Use the dressings straight away or store in an airtight container for up to 3 days.