Salads are so easy to make, and they’re also great vehicles for incorporating a variety of vegetables into your diet. However, it is most unfortunate when the health benefits of eating salads are sabotaged by dressings loaded with fats and oils. This is why I am providing you with ten simple recipes for no-oil vegan salad dressings. So go ahead, make a decadent salad and enjoy them with the knowledge that they are truly healthy.
PIQUANT DRESSING
From Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
Makes 1/2 cup
Ingredients:
- 1/4 cup seasoned rice vinegar
- 1/4 cup salsa
- 1 garlic clove, pressed
Directions:
Whisk all the ingredients together.
CREAMY DILL DRESSING
From Healthy Eating For Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
Makes about 1 1/2 cups
Ingredients:
- 1 12.3-ounce package firm silken tofu
- 2 tablespoons lemon juice
- 3 tablespoons seasoned rice vinegar
- 1 tablespoon cider vinegar
- 1 teaspoon garlic granules or powder
- 1/2 teaspoon dried dill weed
- 1/4 teaspoon salt
Directions:
Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.
BALSAMIC VINAIGRETTE
From Healthy Eating For Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
Makes 1/4 cup
Ingredients:
- 2 tablespoons balsamic vinegar
- 2 tablespoons seasoned rice vinegar
- 1 tablespoon ketchup
- 1 teaspoon stone-ground mustard
- 1 garlic clove, pressed
Directions:
Whisk vinegars, ketchup, mustard, and garlic together.
FAT-FREE VINAIGRETTE
From Fat-Free & Easy by Jennifer Raymond
Makes about 1/2 cup
Ingredients:
- 1/2 cup seasoned rice vinegar
- 1-2 teaspoons stone-ground or Dijon mustard
- 1 garlic clove, crushed or pressed
Directions:
Whisk all ingredients together.
ORIENTAL SALAD DRESSING
From The McDougall Quick and Easy Cookbook by John A. and Mary McDougall
Makes 3/4 cup
Ingredients:
- 1/4 cup soy sauce
- 1/4 cup rice vinegar
- 1/4 cup water
- 1/4 teaspoon minced fresh garlic
- 1/4 teaspoon minced fresh ginger
Directions:
Combine all ingredients in a covered jar. Shake to mix. Store in a covered jar in the refrigerator.
Variation: To make this into a Dijon-oriental dressing, add 2 teaspoons Dijon mustard.
McDOUGALL’S VINAIGRETTE DRESSING
From The McDougall Quick and Easy Cookbook by John and Mary McDougall
Makes 3/4 cup
Ingredients:
- 3 tablespoons plain non-dairy yogurt
- 3 tablespoons orange juice
- 3 tablespoons chopped fresh cilantro or parsley
- 2 tablespoons water
- 2 tablespoons white wine vinegar
- 2 tablespoons lime juice
- 1 teaspoon chili powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon ground cumin
Directions:
Combine all ingredients in a covered jar. Shake to mix. Use at once or refrigerate for later use.
HUMMUS SALAD DRESSING
From Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn, Jr., M.D.
Makes 1/4 cup
Ingredients:
- 2 heaping tablespoons no-tahini, no-oil hummus (I love the Good Neighbors Organic No Fat Simply Zero Hummus)
- 2 tablespoons balsamic vinegar or vinegar of choice
- 1/2 teaspoon mustard of choice
Directions:
Mix and pour over greens.
JANE’S 3, 2, 1 SALAD DRESSING
From Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn, Jr., M.D.
Makes about 1/3 cup
Ingredients:
- 3 tablespoons balsamic vinegar
- 2 tablespoons mustard of choice
- 1 tablespoon maple syrup
Directions:
Mix all ingredients in a small bowl and whisk until smooth.
CREAMY CILANTRO-GARLIC DRESSING
From The Starch Solution by Dr. John A. McDougall and Mary McDougall
Makes about 2 cups
Ingredients:
- 1 package (12.3 ounces) silken tofu, drained in a fine-mesh strainer
- 1/2 cup rice wine vinegar
- 1/4 cup regular or reduced-sodium soy sauce
- 2-3 cloves garlic, crushed or minced
- 1/2 bunch fresh cilantro
Directions:
Combine the tofu, vinegar, soy sauce, and garlic in a blender or food processor and blend or process until smooth. Add the cilantro and process again just until the cilantro is chopped.
Pour the dressing into a jar, cover, and refrigerate for at least 1 hour or up to 5 days.
MAPLE-MUSTARD DRESSING
Recipe by Julieanna Hever from Forks Over Knives Cookbook
Ingredients:
- 1 cup cooked cannellini beans
- 2 tablespoons tahini
- 2 tablespoons stone-ground or Dijon mustard
- 2 tablespoons nutritional yeast
- 1 to 2 tablespoons low-sodium soy sauce, or Bragg’s Liquid Aminos
- 1 tablespoon 100% pure maple syrup
Zest and juice of 1 lemon
Directions:
In a blender, combine the cannellini beans, tahini, mustard, nutritional yeast, soy sauce, maple syrup, lemon zest and juice, and 1/4 cup water, and blend on high until smooth. Add more water as need to achieve a smooth consistency.
For the record, I have been topping my salads with the Hummus Salad Dressing every day for about one week, and I’m totally hooked!
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Enjoy!
Debby
xoxox
