How to Dress (a salad) for Success

It is well known that a salad is a great way to incorporate more vegetables into one's diet, but how do you keep it healthy and interesting? There are healthy store bought dressings but they tend to be few and far between or very expensive. I found that once I started making my own salad dressing, I never wanted to go back to the store bought versions (except in a pinch, of course).

Making your own dressing isn't nearly as complicated or time consuming as you might think. The most basic vinaigrette is comprised of:
1 part vinegar (or another acidic liquid such as citrus juice)
3 parts oil
Whisk, shake or blend them together along with many other possibilities such as:
1 tsp mustard
1 handful herbs (basil, parsley, cilantro, tarragon, etc)
miso
garlic
shallot or onion
honey

You can also create creamy, vegan dressings by adding soaked cashews, sunflower seeds, tahini paste or avocado. Some of my go to recipes are below, however I encourage you to experiment on your own as well. All recipes should last 1-2 weeks in an airtight container in the fridge.


Creamy Sunshine (source unknown)

1/2 cup sunflower or olive  oil 

5 Tbsp fresh lemon juice 

2 Tbsp avocado 

2 tsp garlic, minced 

1 tsp brown mustard 

1.5 tsp honey

salt and pepper to taste

Put all ingredients into a blender and blend.

Creamy Herb Sunflower Dressing (from Nourishing Meals)

1 cup raw sunflower seeds, soaked for 4 to 6 hours
1/2 to 1 cup water
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
1 clove garlic
1/2 to 1 teaspoon sea salt
1/2 teaspoon whole black peppercorns
1 to 2 teaspoons dried basil
1/2 to 1 teaspoon dried thyme
small handful fresh parsley

Place the sunflower seeds in a bowl and cover with water. Soak for 4 to 6 hours then drain and rinse. Place into a  blender with the water (less for a dip, more for a dressing), lemon juice, olive oil, garlic, salt, and peppercorns. Blend on high for one minute or until very creamy and smooth. Then add the herbs and blend on a lower speed until combined but not completely pureed.
 Pour into a glass mason jar, cover, and store in your refrigerator until ready to serve.

Chipotle Lime Dressing (from Yumuniverse)

2 tbsp cashews, soaked (you can substitute sunflower seeds)
1/4 cup + 1 tbsp extra virgin olive oil
1/4 tsp ground chipotle pepper (cayenne pepper works too)
1/4 tsp cumin
1/4 tsp fine ground sea salt
3 tbsp fresh lime juice
2 tsp fresh lime zest
2 tsp raw  honey
1 tsp fresh chopped cilantro leaves

blend

Liquid Gold Elixir(adapted from Natalie Rose's Raw Food Detox Diet)
2 cups lemon juice
3 garlic cloves
3 tbs minced ginger
3 tbs soy sauce
3 tbs honey
1 1/2 cups olive oil
Place all ingredients except the olive oil into the blender and blend at medium speed. Slowly add the oil while blending.