When following a Candida diet, finding suitable and flavorful salad dressings can be challenging. Many store-bought dressings contain unhealthy ingredients like sugars, refined oils, and artificial additives that can hinder your progress. However, making your own Candida-friendly salad dressings is a simple way to ensure your salads are both delicious and beneficial for your health. This article provides a variety of recipes and tips for creating tasty and nutritious salad dressings that comply with the Candida diet.
Why Make Your Own Salad Dressing?
Most bottled dressings contain ingredients like soybean or canola oils, sugars, artificial flavors and colors, chemical stabilizers, sodium-rich preservatives, modified food starch, monosodium glutamate, and disodium phosphate. Making your own salad dressings lets you be in control of what you eat. It can be Candida-Free (yeast-free), Sugar-Free, Salt-Free or Low-Salt or Dairy-Free. Making your own salad dressing allows you to add flavor to your foods while still keeping them healthy.
Key Ingredients for Candida-Friendly Dressings
Several ingredients are particularly beneficial when making salad dressings for a Candida diet:
- Olive Oil: Packed with polyphenols (powerful antioxidants) and oleuropein (a plant compound with antifungal properties), olive oil is a nutritious choice.
- Lemon Juice: With its antifungal properties, lemon juice helps fight Candida infections and detoxifies the liver, which is essential during a Candida cleanse.
- Garlic: Allicin, the main bioactive compound in garlic, boasts antibacterial, antiviral, and antifungal properties.
- Apple Cider Vinegar: A friendly ferment that is especially beneficial for those with histamine intolerance.
- Herbs: Thyme, dill, and tarragon are excellent choices due to their antifungal, antibacterial, and antiviral properties.
- Himalayan Salt: A good source of minerals, Himalayan salt is a healthier alternative to processed iodized salt.
- Black Pepper: Besides adding flavor, black pepper has anti-inflammatory and antioxidant effects.
Candida Diet Salad Dressing Recipes
1. Avocado Lime Ranch Dressing
This creamy and tangy dressing is vegan and dairy-free, adding a burst of flavor to salads and dishes.
Ingredients:
- Avocado
- Lime juice (or lemon juice)
- Fresh garlic
- Parsley
- Extra virgin olive oil
- Salt
- Water
Instructions:
- Combine all ingredients in a small blender.
- Blend in small bursts until smooth.
- Store in an airtight container in the refrigerator for up to 3-4 days.
2. Mustard Tarragon Dressing
This dressing is perfect for a Spring salad and can be stored for later use.
Read also: Breakfast on the Candida Diet
Ingredients:
- 1 tsp dry mustard
- 1 Tbsp shallot, finely minced
- 1 Tbsp fresh tarragon, finely minced (or 1 tsp dry tarragon)
- 3 Tbsp apple cider vinegar
- ¼ cup olive oil
- Salt and pepper to taste
Instructions:
- Put all ingredients into a jar.
- Put a lid on the jar and shake well.
- Refrigerate the unused portion.
3. Coconut Balsamic Vinaigrette
This full-bodied vinaigrette is ideal for salads made with heartier vegetables.
Ingredients:
- ½ cup extra virgin olive oil
- ¼ cup apple cider vinegar
- 2 tablespoons coconut aminos
- 1 clove of garlic, finely minced
- 1 Tbsp mustard powder
- Salt and pepper to taste
- 1 small sprig of fresh rosemary
Instructions:
- Put all ingredients into a container with a lid.
- Put the lid on the container and shake well.
4. Creamy Dill Dressing
This dressing is Candida diet-friendly, paleo, AIP, gluten-free, dairy-free, low carb/keto, low oxalate, low lectin, and elimination diet friendly.
Ingredients:
- ¾ cup Dill, packed
- ¾ cup Olive Oil
- ½ cup Sunflower Seeds, soaked
- Juice of 2 Lemons
- 1 Clove of Garlic
- Sea Salt and Pepper to taste
Instructions:
- Blend all ingredients, except oil, in a blender.
- Slowly add in olive oil.
- Blend until creamy.
5. Lemon Tahini Dressing
This dressing can also be used on wraps or as a dip.
Ingredients:
- ½ cup Olive Oil
- ¼ cup Sesame Seeds or Tahini
- ½ - ⅔ cup Lemon Juice
- 1 Clove Garlic
- Sea Salt and Pepper to taste
Instructions:
- Blend all ingredients in a blender until creamy.
6. Greek Dressing
This dressing requires some time to sit, allowing the flavors to meld together.
Ingredients:
- ½ cup Olive Oil
- ⅓ cup Lemon Juice
- 2 tbs Mint, minced
- 2 Cloves Garlic, mashed and minced
- ¼ tsp Paprika
- Sea Salt and Pepper to taste
Instructions:
- Whisk everything together in a bowl.
- Let sit for at least one hour.
7. Apple Cider Vinegar Dressing
This quick and easy dressing is packed with health benefits.
Read also: Popcorn on a Candida Cleanse
Ingredients:
- ¼ cup Apple cider vinegar (with the mother)
- ¼ cup Olive oil
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- 1 fresh garlic clove, grated
Instructions:
- Add all ingredients to a small bowl and whisk until mixed together.
- Alternatively, add all ingredients to a mason jar, tighten the lid, and shake for 30-60 seconds or until well emulsified.
8. Oil-Free Vegan Salad Dressing with Tahini and Chickpeas
This dressing gives on-spot freshness and richness to your abundant or simple salads.
Ingredients:
- 8 tbsps. Chickpeas
- 6 tbsps. Tahini
- ½ tsp. Garlic powder
- 1 tsp. Dried parsley
- 1¼ tsp. Dried basil
- ½ tsp. Stevia
- Black salt to taste (max ¼ tsp.)
- 6 tbsps. Lemon juice
- ½ tsp. Psyllium
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth and creamy.
9. Asian-Inspired Dressing
This dressing is part of an Asian Chicken and Cabbage Salad, incorporating ingredients to improve digestion and gut health.
Ingredients:
- 2 Tbsp olive oil
- 2 Tbsp sesame oil
- 2 Tbsp apple cider vinegar
- 2 Tbsp coconut aminos
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp powdered ginger
- ¼ tsp powdered stevia
- Salt and pepper to taste
Instructions:
- Add all ingredients into a small bowl.
- Whisk to combine.
- Set dressing aside.
10. Anti-Candida Salad Dressing
This dressing is full of anti-inflammatory ingredients, helpful on the Candida diet.
Ingredients:
- Onions (red or yellow)
- Garlic
- Ginger
- Olive oil
- Apple cider vinegar
- Salt and pepper
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
Tips for Making and Storing Salad Dressings
- Use Fresh Ingredients: Fresh herbs and freshly squeezed lemon juice can significantly enhance the flavor of your dressings.
- Adjust to Taste: Feel free to adjust the ingredient ratios to suit your personal preferences.
- Storage: Store homemade salad dressings in airtight containers in the refrigerator for up to 3-4 days.
- Batch Cooking: Make larger batches of your favorite dressings to save time during the week.
- Substitutions: Don't be afraid to experiment with substitutions based on your dietary needs and preferences. For example, use different types of vinegar or nut butters to vary the flavor profiles.
Incorporating Dressings into Your Candida Diet
Salads are a staple on the Candida diet, and there are so many ways to brighten them up with tasty, flavorful salad dressings. These dressings can be used in a variety of salads, such as:
- Spring salad with asparagus, spring greens, and pumpkin seeds
- Artichoke salad with mixed greens, purple green beans, and cherry tomatoes
- Asian Chicken and Cabbage Salad with shredded chicken, cabbage, and broccoli
Additional Tips for Following the Candida Diet
- Focus on Vegetables: A diet rich in fresh, non-starchy vegetables is essential.
- Choose Healthy Fats: Incorporate healthy fats like olive oil and avocado.
- Limit Sugars: Only consume sugars through low-sugar fruits like kiwis or green apples.
- Use Candida-Friendly Sweeteners: Opt for sweeteners like monk fruit or stevia.
- Minimize Alcohol and Caffeine: Reduce or eliminate alcohol and caffeine intake.
- Add Fermented Foods: Include fermented foods in your meals to support gut health.
Read also: Best Bread for Candida