O Olive Oil Fig Balsamici Cali Champagne Vinegar
Sometimes simple really is the best, and a dressing doesnt necessarily have to be labeled a dressing to be delicious on a salad. Balsamic vinegar is a great addition to so many things, including salads, and it contains zero added sugars and little to no calories. Youll find plain balsamic vinegars or even unique ones like this fig-infused balsamic vinegar. You can drizzle a small amount of balsamic straight onto your leafy greens or make an easy vinaigrette for one by combining one tablespoon of olive oil, one teaspoon of dijon mustard, one teaspoon of maple syrup, and one teaspoon balsamic vinegar, says Burgess.
Tessemaes Pantry Organic Lemon Pepper Salad Dressing
Some salad dressings contain cheese or other forms of dairy, which is a red flag for those who are on dairy-free diets. But sometimes dairy-free salad dressings lack the richness of flavor we might be looking for. This dairy-free salad dressing contains no added sugar and is made from simple ingredients like sunflower oil, lemon juice, and black pepper, says Lubeck. It also contains mustard, sea salt, and garlic powder. With just six ingredients, this lemon pepper salad dressing would be a light choice that would pair well with plenty of salad toppings.
Watch Out For Too Much Sodium
A good salad dressing option will have less than 250mg of sodium. Too much sodium in the diet can raise our risk for high blood pressure and heart disease. Dressings can be a sneaky source of excess sodium in the diet, so I recommend looking for a dressing that contains less than 250mg of sodium per serving, says Burgess.
With these criteria in mind, here are our top picks for salad dressings right now:
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Oil Free Vegan Salad Dressings
Salad Dressing Recipes by veganbygianna
Simple Caesar Dressing:
- ½ Tbs lemon juice or apple cider vinegar
- ½ Tbs Garlic powder
- Salt and pepper to taste
Directions: Whisk ingredients together and add water until desired thickness is reached. Stir until smooth.
- 1/2 Tbs pure maple syrup
- 1 Tbs oil free hummus
- 1 Tbs dijon mustard
- Salt and pepper to taste
Directions: Whisk Ingredients together until smooth.
- 1 large clove of garlic
- 1 handful of broccoli florets
- 3 Kalamata olives
- 1 Tbs all natural maple syrup
- 1 Tbs Dijon Mustard
- 1/8 cup of nutritional yeast
- 1/4 cup of water
- Salt and pepper to taste
Directions: Blend in a high-speed blender or food processor until smooth.
Posted on WholeFoods Magazine Online, 10/19/2017
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Healthy Oil Free Salad Dressing Recipes
Check out our delicious oil-free salad dressings below. And have fun dressing your salad in ways that are both delicious and healthy. Theres no reason to deprive yourself of filling, interesting, and super-healthy salads. Or to skimp on the flavor and mouthfeel of creamy, tangy, spicy, smooth, sweet, or umami dressings. The world is your salad go dress it!
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The Chipotle Or Buffalo Ranch Variation
I just looked it up and no joke Hidden Valley sells 12 variations of their ranch dressing.
Thats the beauty of a creamy ranch! Throw in a few spices and it completely transforms the experience.
Chipotle and Buffalo ranch are two of my favorite variations, both of which make it into the regular with my family.
How to Use It:
These variations are great for throwing on a Mexican-style salad or used as dipping sauces.
Use the same ranch recipe from #2 above, only add in additional flavors:
- In the blender, add
- After blending, stir in 1-3 tsp of Franks Red Hot sauce. Amount will vary depending on your taste.
Primal Kitchen Lemon Turmeric Vinaigrette Dressing
Theres something about the addition of lemon to a salad that brightens the taste and mouthfeel of all the vegetables. This light dressing is the perfect option for those who like a little lemon zing, and it also contains turmeric, which has been shown to fight inflammation in the body. I love how Primal Kitchens dressings use heart-healthy avocado oil alongside other ingredients you can easily recognize, says Burgess. This product is also gluten-free and vegan, making it suitable for different dietary preferences. Try drizzling it over tofu grain bowls, roasted vegetables, or massaged kale salads.
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How To Make Oil
Its so simple and easy to make. One single step and thats it enjoy your rich and creamy salad dressing!
Step 1: Put all ingredients for the salad dressing in a blender and blend for a few minutes until smooth and creamy. Add more or less water to get to your desired consistency.
Enjoy it as soon as you make it or store it in a glass jar in the fridge.
Stick To Healthy Fats
To save on costs, many dressing use refined oils like soybean or corn oil. Thats why its important to turn the ingredient label over and look for healthier oils like extra virgin olive oil or avocado oil, says Burgess, who notes that both of these oils are extremely high in monounsaturated fats as well as vitamin E.
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Please Rate & Share If You Like This
Alena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. Sheâs received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.
Olive Gardens Signature Italian
The second dressing, Olive Gardens Signature Italian, is slightly cleaner, but is still full of problematic ingredients:
Again, we see soybean oil, sugar, eggs, and dairy products , and that sneaky natural flavor. Oh yes, and the vinegar is white vinegar, most of which comes from GMO corn.
Both dressings contain dairy, which is high in heart-attack promoting saturated fat. Dairy also contains the protein casein, which has been shown to stimulate cancer development in rodents, increase the risk of heart disease, and may contribute to immune dysregulation and digestive problems. Additionally, most of the worlds human population lacks the genetic adaptation to digest lactose, the primary milk sugar.
And check out the sodium contents of the two dressings. Just two tablespoons of ranch give you 260 milligrams of sodium, while the same amount of Italian delivers a whopping 540 mg. Just that little bit of Italian dressing uses up a fourth to a third of your total healthy sodium allowance. Whats the problem with excess sodium? Too much salt in the diet causes high blood pressure, heart disease, kidney disease, and can lead to type 2 diabetes.
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Natural Flavors Artificial Flavorings And Food Colorings
And if you think that natural flavors are bad, wait until you see the laundry list of harms caused by the artificial flavorings and colorings that are allowed in the US food supply by the FDA. Some can cause cancer. And they appear to contribute to adrenal and kidney issues, as well as allergic reactions, hyperactivity, and behavioral problems in children.
Chef Haks Organic Balsamic Salad Dressing
Balsamic dressings tend to be high in flavor and low in calories, and this organic choice is a great example. Although it does contain 1g of added sugar per serving, this dressing is mostly made up of organic balsamic vinegar and healthy fats from sunflower oil and olive oil, saysBrittany Lubeck, RD. Its also dairy-free and gluten-free, which means it can be an option for a variety of people and lifestyles.
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Creamy Jalapeo Lime Dressing
Raise your hand if you love the versatility of beans. White beans give this healthy dressing some texture, as well as protein and fiber. The healthy fat in the avocado not only gives it creaminess but will also help the dressing stick to your greens a bit better. Swap a bell pepper in place of jalapeno if you want to skip the spice its still delicious!
Avoid Too Much Added Sugar
Salad dressings, especially sweet vinaigrettes, can be a sneaky source of added sugars. The American Heart Association recommends keeping added sugars to a minimum to reduce risk of obesity and other diet-related diseases, says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. Look for dressings that contain little to no grams of added sugar, says Burgess.
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Sid And Lisas Creamy Balsamic
Probably the most common salad dressing out there, and typically vegan, the balsamic is a go-to of mine at restaurants. But what if you could make a healthier version at home?
Health Made Simple co-creator Sid Garza-Hillman and his wife Lisa created their own oil-free version, replacing the oil with cashews to keep the fats up and add an extra creaminess.
How to Use It:
This goes well with just about any standard salad, but really pops with your traditional Italian flavors. But really, you cant go wrong to have it on hand for whatever ends up on your salad plate.
- 1 cup cashews
- 1 1/2 cup water
Blend all ingredients until creamy. Add additional salt/pepper to taste.
Salt And Pepper To Taste
That is why we have created this amazing creamy italian dressing for you. Just whisk up 3 tablespoons of balsamic vinegar, 2 tablespoons of dijon mustard, and 1 tablespoon of maple syrup . Pour 2 cups boiling water over dates in a medium heatproof bowl and set aside to let soak until soft, about 15 minutes. I doubled it and dont anticipate it last through the weekend. And a tangy dressing made up of orange juice, zest, vinegar, and honey. Find this recipe and more in the forks over knives recipe app.
Tahini is the magical ingredient that replaces the oil. Shame on you for making such a small recipe, though. We have a bunch of new tasty salad dressing lined up to release over the next few months! Whole food plant based catalina dressing. Find this recipe and more in the forks over knives recipe app.
Oil free to increase nutrient density. Just whisk up 3 tablespoons of balsamic vinegar, 2 tablespoons of dijon mustard, and 1 tablespoon of maple syrup . The first oil free salad dressing that tastes like the real thing! Tahini is the magical ingredient that replaces the oil. And if you try to use the same amount of calories you get 1 cup mashed avocado for 380 calories and 0.2 cup avocado oil for the same amount of calories.
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Sweet And Savory Almond Butter Dressing
The combination of naturally sweet almond butter combined with savory tamari and tangy lime makes for an almost drinkable dressing. But save it for your salad because its even better mixed with greens! Almonds create a creamy consistency and mouthfeel without the oil due to their healthy monounsaturated fat content. The bonus is that you also get the protein, fiber, vitamins, minerals, and phytonutrients that come with enjoying the whole almonds versus only the oil.
Creamy Vegan Caesar Dressing
Caesar dressing instantly takes me back to my childhood. It was the salad I ordered most often, mostly because of the creamy dressing and crunchy croutons.
But while most vegan Caesar dressings are loaded with oil and vegan mayo, theres a simple way to make it oil-free, and its actually really tasty.
How to Use It:
I tend to stick with the classic Caesar salad: Romain lettuce, vegan parm, and croutons. While not the most nutritious salad, you really cant go wrong with a Caesar.
- 1/2 Tbsp soy or vegan Worcestershire sauce
- 1/2 tsp of lemon zest
- 2 tsp capers, mashed with a bit of juice
- 1 tsp maple syrup
- salt and pepper to taste
In a blender combine all the ingredients except for the lemon zest, capers, and salt and pepper. Blend until youve reached the desired thickness.
In a bowl, empty the dressing from the blender and mix in the remaining ingredients.
The dressing will stay good in the fridge for 4-5 days but will thicken over time, so you may need to add in more water.
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Eat Gud Chipotle Dressing
Spicy dressings are fun for any taco-inspired salads we make, but sometimes those tend to be a bit too oily or loaded with sodium. This product uses water and lemon juice as the base with sesame seeds, salt, garlic, and chipotle simple ingredients with no oils or added sugar. The sodium content is a little higher here at 230mg per serving, but this is still considered a good option, says Bassi.
How To Make My Everyday Oil
There is a reason this salad dressing is my go-to, it’s super simple! Just add the lemon juice, dijon mustard, nutritional yeast, and agave or maple syrup to a jar or bowl, and shake it, or whisk it up! I like to use these small jars, but you can also use a leftover jam jar. Pour over your favourite salad greens or store in the fridge to use later.
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Perfect For Your Weight And Health
A whole plant foods dressing.
Without fattening cheese or oil, this salad dressing does not add empty calories to your healthy salads.
However, many of the phytonutrients in salads are fat-soluble and our body needs fat to absorb them. The healthiest way to add fats to your diet is from whole foods, like nuts and seeds.
And this delicious vegan salad dressing is made from raw almonds. They are fiber-rich and slow to digest so that you stay full for longer.
The nutritional yeast adds not only a great flavor but is rich in most of the B vitamins.
You also get those essential for brain and overall body health Omega-3 fats from the flax seeds.
The lemon and garlic are super rich in micronutrients and antioxidants which help detox your system and satiate your hunger better.
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Pro Tips & Substitutions
- These ingredients can be switched out with other variations if desired. For instance, though the recipe calls for balsamic vinegar, other vinegar such as pomegranate, red wine, as well as others can be substituted.
- The same goes for the mustard. I personally like Dijon in this dressing, but brown spicy, yellow, and others would likely be delicious too.
- If maple syrup isnt a favorite for you, try agave, brown rice syrup, or another sweetener of your choice.
- Another 3-ingredient oil-free salad dressing that I love is this 5-Minute Tangy Vinegar Dressing that is actually from my favorite Thai restaurant where they use it as a dipping sauce for their fresh garden spring rolls.
Esselstyn 3-2-1 Dressing was created by a chef named Jane Esselstyn. She is the daughter of Dr. B. Caldwell Esselstyn Jr., M.D., author of Prevent and Reverse Heart Disease.
Havens Kitchen Golden Turmeric Tahini
If you love a falafel bowl but are trying to avoid fried foods, this dressing incorporates one of the best flavors of that falafel bowl the tahini and turns it into a salad dressing. This product is non-GMO and uses water, tahini, and extra virgin olive oil as a base, says Tara Bassi, MS, CNS, LDN, CHHC. It has under 200mg of sodium per serving and no added sugar. Its great on salads, or consider drizzling it over a healthy baked falafel bowl.
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The Best Salad Dressings At Whole Foods According To Nutritionists
Salads always feel like the best choice when youre trying to eat a fast but healthy, nutritious lunch at home or at work. But those salads can be deceptive in that everything from the ingredients to the dressing can be a sea of dietary red flags.
Read next:8 Unbelievably Flavorful Salads for WFH Lunches
Commercially-made salad dressings are often loaded with poor-quality fats, sugar, too much sodium, and other concerning ingredients which is why the salad dressing aisle can be overwhelming and confusing. Here, weve selected our top picks that are full of flavor and are packed with healthy ingredients and nothing wed rather avoid. When choosing the best salad dressings at Whole Foods, these were our criteria: