Salads are a fantastic way to incorporate more nutrients into a balanced diet. However, the health benefits of a salad can be easily undermined by store-bought dressings, which often contain excessive amounts of sugar, preservatives, and artificial flavorings. Creating your own salad dressing at home is a simple, cost-effective way to maintain control over the ingredients and ensure your salad remains both delicious and nutritious. The DASH diet, designed for individuals with hypertension, emphasizes low-sodium meals comprising whole, unprocessed foods. Choosing the right salad dressing is crucial for adhering to the DASH diet's principles and maximizing its health benefits, which include lower rates of blood pressure, strokes, cardiac events, obesity, and type 2 diabetes.
Here are several easy and healthy salad dressing recipes that align with the DASH diet, allowing you to enjoy flavorful salads without compromising your health goals.
1. Sesame Ginger Dressing
This versatile dressing can also be used as a marinade for meat, poultry, or roasted vegetables. It utilizes common pantry staples, making it a convenient option for a quick and healthy meal.
Ingredients:
- 1 tablespoon (15 ml) olive oil
- 1 tablespoon (15 ml) sesame oil
- 1 tablespoon (15 ml) soy sauce (use low-sodium soy sauce to adhere to DASH diet principles)
- 1 tablespoon (15 ml) maple syrup
- 1 tablespoon (15 ml) rice vinegar
- 1 clove minced garlic
- 1 teaspoon (2 grams) freshly minced ginger
Directions:
Whisk together the olive oil, sesame oil, soy sauce, maple syrup, and rice vinegar. Add the minced garlic and ginger, and stir until well combined.
Nutritional Information (per 2-tablespoon/30-ml serving):
- Calories: 54
- Protein: 0.2 grams
- Carbs: 3.5 grams
- Fat: 4.5 grams
2. Balsamic Vinaigrette
Balsamic vinaigrette, with its sweet and savory flavor, is a versatile dressing that complements almost any salad. Its simplicity makes it a go-to option for homemade dressings.
Read also: Delicious DASH Diet Treats
Ingredients:
- 3 tablespoons (45 ml) balsamic vinegar
- 1 tablespoon (15 ml) Dijon mustard
- 1 clove minced garlic
- 1/2 cup (118 ml) olive oil
- Salt and pepper
Directions:
Combine the balsamic vinegar with the Dijon mustard and minced garlic. Slowly add the olive oil while continuously stirring. Season with salt and pepper to taste.
Nutritional Information (per 2-tablespoon/30-ml serving):
- Calories: 166
- Protein: 0 grams
- Carbs: 1 gram
- Fat: 18 grams
3. Avocado Lime Dressing
The creamy, cool, and refreshing avocado lime dressing can be used on salads or as a dip for fresh vegetables. Avocado provides heart-healthy monounsaturated fats, which may help increase HDL (good) cholesterol levels.
Ingredients:
- 1 avocado, cut into small chunks
- 1/2 cup (113 grams) plain Greek yogurt
- 1/3 cup (5 grams) cilantro
- 1/4 cup (60 ml) lime juice
- 4 tablespoons (60 ml) olive oil
- 2 cloves minced garlic
- Salt and pepper
Directions:
Add the avocado chunks to a food processor, along with the Greek yogurt, cilantro, lime juice, olive oil, and minced garlic. Season with salt and pepper, and pulse until the mixture is smooth and thick.
Nutritional Information (per 2-tablespoon/30-ml serving):
- Calories: 75
- Protein: 1 gram
- Carbs: 2.5 grams
- Fat: 7 grams
4. Lemon Vinaigrette
Lemon vinaigrette's tart and zesty flavor brightens up salads and vegetable dishes, making it ideal for simple salads that need an extra kick.
Ingredients:
- 1/4 cup (59 ml) olive oil
- 1/4 cup (59 ml) fresh lemon juice
- 1 teaspoon (7 grams) honey or maple syrup
- Salt and pepper
Directions:
Whisk together the olive oil and fresh lemon juice. Mix in honey or maple syrup for sweetness. Season with salt and pepper to taste.
Read also: Which Diet is Right for You?
Nutritional Information (per 2-tablespoon/30-ml serving):
- Calories: 128
- Protein: 0 grams
- Carbs: 3 grams
- Fat: 13.5 grams
5. Honey Mustard Dressing
This creamy, slightly sweet dressing adds depth to savory salads and can also be used as a dipping sauce for sweet potato fries, appetizers, and fresh vegetables.
Ingredients:
- 1/3 cup (83 grams) Dijon mustard
- 1/4 cup (59 ml) apple cider vinegar
- 1/3 cup (102 grams) honey
- 1/3 cup (78 ml) olive oil
- Salt and pepper
Directions:
Whisk together the Dijon mustard, apple cider vinegar, and honey. Slowly add the olive oil while continuously stirring. Add salt and pepper to taste.
Nutritional Information (per 2-tablespoon/30-ml serving):
- Calories: 142
- Protein: 0 grams
- Carbs: 13.5 grams
- Fat: 9 grams
6. Greek Yogurt Ranch Dressing
This homemade alternative to traditional ranch dressing uses Greek yogurt to add a healthy twist. It can be used as a dipping sauce or dressing.
Ingredients:
- 1 cup (285 grams) plain Greek yogurt
- 1/2 teaspoon (1.5 grams) garlic powder
- 1/2 teaspoon (1.2 grams) onion powder
- 1/2 teaspoon (0.5 grams) dried dill
- Dash of cayenne pepper
- Dash of salt
- Fresh chives, chopped (optional)
Directions:
Stir together the Greek yogurt, garlic powder, onion powder, and dried dill. Add a dash of cayenne pepper and salt. Garnish with fresh chives before serving (optional).
Nutritional Information (per 2-tablespoon/30-ml serving):
- Calories: 29
- Protein: 1 gram
- Carbs: 2 grams
- Fat: 2 grams
7. Apple Cider Vinaigrette
Apple cider vinaigrette is a light and tangy dressing that balances the bitterness of leafy greens like kale or arugula. Apple cider vinegar may help reduce blood sugar and triglyceride levels.
Read also: The DASH Diet and Blood Sugar
Ingredients:
- 1/3 cup (78 ml) olive oil
- 1/4 cup (59 ml) apple cider vinegar
- 1 tablespoon (15 ml) Dijon mustard
- 1 teaspoon (7 grams) honey
- 1 tablespoon (15 ml) lemon juice
- Salt and pepper
Directions:
Combine the olive oil and apple cider vinegar. Add the Dijon mustard, honey, lemon juice, salt, and pepper to taste.
Nutritional Information (per 2-tablespoon/30-ml serving):
- Calories: 113
- Protein: 0 grams
- Carbs: 1 gram
- Fat: 12 grams
8. Hemp Seed Oil Balsamic Vinaigrette
This simple vinaigrette uses hemp seed oil, lemon juice, and balsamic vinegar. Spices like cumin or paprika can be added for extra flavor.
Ingredients:
- 2 tablespoons hemp seed oil
- Lemon juice
- Balsamic vinegar
- Spices (cumin, paprika, etc.) to taste
Directions:
Combine all ingredients in a hand blender and mix well. Use two tablespoons of dressing per serving of salad.
Additional Tips for DASH Diet Salad Dressings
- Emulsification: To prevent separation, whisk dressings vigorously or use a blender to emulsify the ingredients.
- Fresh Herbs: Enhance flavor with fresh herbs like parsley, basil, or oregano.
- Garlic Paste: Mash garlic with salt to form a paste for a more intense flavor.
- DIY Mayonnaise: For a creamy dressing, make mayonnaise with eggs and olive or avocado oil.
- Simple Summer Dressing: Mix balsamic vinegar with olive oil and a pinch of honey. Add fresh lemon or lime juice for a tart flavor, and red pepper flakes for a spicy kick.
- Considerations: Be mindful of sodium content, opting for low-sodium ingredients where possible, to align with the DASH diet's principles.
Incorporating DASH Diet Principles into Your Salad
To create a complete and healthy DASH diet salad:
- Choose Leafy Greens: Kale and other leafy greens are a great way to start your salad.
- Add Protein: Adding chicken or other additions in your salad.
- Healthy Alternatives: Use healthier alternatives compared to white rice or bread, like quinoa.
- Healthy Fats: Incorporate Extra-Virgin Olive Oil which is a “healthy fat” that reduces chance of heart disease and diabetes, and is also correlated with reducing blood pressure.
- Flavor without Sodium: Use pepper to add flavor without the sodium!