A fantastic salad is one of my favorite types of meals.
It’s a great way to enjoy leafy greens loaded with iron, chlorophyll, vitamins, fiber, antioxidants, and other nutrients, and it can be topped with protein, veggies, seeds, nuts, and a bunch of other nutrient-dense foods.
But what really makes or break a salad is the dressing. A great dressing makes even a bowl of iceberg lettuce delicious, whereas a bad dressing will ruin even the most creative ensemble of ingredients.
Many store-bought dressings are loaded with calories, preservatives, and other chemicals, which is why I prefer to make my own. These seven healthy salad dressings will help you enjoy more salad without getting bored and – more importantly – without pouring on hundreds of calories.
Keep in mind that the serving size is (on average) only 2 Tbsp. per cup of salad. That’s a ratio of only 1:8 so by no means should you wind up with soggy spinach leaves or a puddle on the bottom of the plate.
Another good tip for limiting dressing use is to have the dressing on the side and dip your fork in it before going for a stab of lettuce. You’ll eat quite a bit less dressing this way and still enjoy every bite.
Picture courtesy of Fat-Free Vegan
This low-fat dressing has little for picky eaters to complain about, but packs in plenty of flavor with three types of ground pepper – plus balsamic, onion, garlic and flax.
It’s the perfect match for a simple garden salad with cherry tomatoes, cucumber slices and shredded carrot.
Serves 7
Ingredients
1/2 cup unsweetened soy milk
1/3 cup white balsamic vinegar (or rice vinegar)
1 clove garlic
1/2 tsp. pink peppercorns
1/4 tsp. black pepper, freshly ground
1/8 tsp. white pepper, freshly ground
1/2 tsp. onion powder
1/2 tsp. salt
1/2 tsp. ground flaxseed
Instructions
1. Combine all ingredients in a blender. Once smooth, transfer to a bowl.
2. Allow to thicken in the refrigerator for at least a half hour. Stir, and serve.
Nutrition Facts (Per Serving)
Calories: 20
Protein: 0 grams
Carbs: 3 grams
Fat: Less than 1 grams
Picture courtesy of Design + Life + Kids
When ordering a salad as a lighter, healthier lunch option, too many people make the mistake of going with Caesar. Well, even “healthy” brands like Newman’s Own have 18 grams of fat per serving!
Indulge your taste buds without wrecking your diet by choosing this homemade alternative.
Serves 4
Ingredients
1/3 cup nonfat Greek yogurt
2 anchovy filets, mashed
1 clove garlic, minced
Juice of one lemon
2 tsp. Worcestershire sauce
2 Tbsp. extra-virgin olive oil
2 Tbsp. Parmigiano-Reggiano cheese, freshly grated
Instructions
1. Use a whisk to mix together the Greek yogurt, anchovies, garlic, lemon juice and Worcestershire sauce.
2. Whisk in the oil, and add the cheese.
Nutrition Facts (Per Serving)
Calories: 124
Protein: 8 grams
Carbs: 4 grams
Fat: 9 grams
Picture courtesy of The Honour System
Every now and then nothing satisfies quite like an old favorite, especially one like this from childhood. Instead of ranch dressing from a bottle or seasoning pouch, make it from scratch with a few standby herbs and spices.
Serves 16
Ingredients
Ranch Mix:
1/2 Tbsp. black pepper, freshly ground
3/4 tsp. salt
2 1/2 Tbsp. parsley flakes
1 Tbsp. garlic salt
1/2 Tbsp. garlic powder
1 1/2 Tbsp. onion powder
3/4 tsp. dill
Dressing:
1 1/2 cup plain nonfat Greek yogurt
1/2 cup low-fat buttermilk
Instructions
1. Mix together all herbs and spices to make homemade ranch seasoning.
2. Combine the Greek yogurt and buttermilk, and stir in 2 Tbsp. of ranch seasoning.
Nutrition Facts (Per Serving)
Calories: 18
Protein: 3 grams
Carbs: 2 grams
Fat: 0 grams
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Orange Chia Seed Vinaigrette Dressing
Picture courtesy of The Organic Dietitian
This salad dressing will perk up a simple mix of lettuce, almonds, and cranberries, but you can also use it to finish other vegetables like Brussels sprouts, carrots and sweet potatoes.
Because the chia seeds absorb nearly ten times their size in water, turning into a gel, they are a great way to thicken salad dressing while boosting nutrition.
Serves 4
Ingredients
2 tsp. chia seeds
1/4 cup water
1/2 tsp. orange zest
1 Tbsp. orange juice, freshly squeezed
1 tsp. extra-virgin olive oil
1 Tbsp. agave nectar
1 Tbsp. apple cider vinegar, unfiltered
1/4 tsp. sea salt
Instructions
1. In a small bowl, mix the chia seeds and water, and let sit for about a half hour, stirring occasionally until all liquid is absorbed.
2. Mix together all ingredients until well blended.
3. Use immediately, or store in the refrigerator.
Nutrition Facts (Per Serving)
Calories: 33
Protein: Less than 1 gram
Carbs: 5 grams
Fat: 2 grams
Picture courtesy of Jenn’s Food Journey
Craving a creamy, cheesy salad? Instead of blue cheese or cheddar, enjoy a goat cheese dressing to get all the benefits of this alternative dairy.
Goat milk is easier to digest, in part because it’s lactose-free, and your body will get a greater dose of iron, calcium, phosphorous, magnesium and vitamins A, B6 and D.
Serves 4
Ingredients
1 1/2 oz. goat cheese, softened
1/3 cup low-fat buttermilk
1 Tbsp. white wine vinegar
1/2 Tbsp. extra-virgin olive oil
1 tsp. horseradish
1/4 tsp. dill
Instructions
1. Place all ingredients in the bowl of a blender or food processor, and pulse until well combined.
2. Cover, and refrigerate for up to two weeks.
Nutrition Facts (Per Serving)
Calories: 53
Protein: 3 grams
Carbs: 1 gram
Fat: 4 grams
Picture courtesy of Raw Food Recipes
Almond butter addicts (like me) can now enjoy it on their favorite leafy greens too.
This dressing packs in a little healthy fat and protein from hemp seeds, vitamin C from fresh orange juice, along with the many medicinal properties of ginger. Plus, if you choose raw unfiltered apple cider vinegar, you’ll be reaping various health benefits from this as well.
Serves 4
Ingredients
2 Tbsp. creamy almond butter, unsalted
2 Tbsp. hemp seeds
1 Tbsp. agave nectar
1/4 cup orange juice, freshly squeezed
1 Tbsp. unfiltered apple cider vinegar
2 tsp. fresh ginger, minced
1/4 tsp. salt
Fresh black pepper to taste
Instructions
1. Place all ingredients in the bowl of a blender or food processor, and pulse until well combined.
2. If not using hemp seeds, you can simply whisk all together until smooth.
3. Store any extra dressing in the fridge.
Nutrition Facts (Per Serving)
Calories: 94
Protein: 3 grams
Carbs: 8 grams
Fat: 6 grams
Picture courtesy of Simply Scratch
Have everything but the salad except a bottle of dressing? Don’t worry; your fresh produce won’t go to waste.
Chances are you have these four simple ingredients in your pantry. And for a little zing, you can add some spicy mustard to the mix. The final result is delicious and works with all veggies (and some fruits too).
Serves 1
Ingredients
2 tsp. olive oil
1 tsp. balsamic vinegar
1/2 tsp. honey
Dash of salt
Instructions
1. Measure all ingredients into a small bowl, and emulsify with a fork.
Nutrition Facts
Calories: 92
Protein: 0 gram
Carbs: 3 grams
Fat: 9 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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