10 Irresistible Raw Food Salad Dressing Recipes to Transform Your Plant-Based Meals

Salads are often viewed as a necessary evil rather than a culinary delight. Many people find salads boring, bland, and unsatisfying, often due to the lack of a flavorful dressing. However, with the right homemade raw food diet salad dressing, you can transform your salads into a vibrant, nutrient-packed, and crave-worthy meal. This article explores the world of raw food diet salad dressings, offering insights, recipes, and tips to help you create delicious and healthy dressings that will make you look forward to your next salad.

The Importance of Homemade Raw Food Diet Salad Dressings

Store-bought dressings are often loaded with unhealthy ingredients like salt, oil, and sugar (SOS), which can contribute to inflammation, weight gain, and high blood sugar. Many commercial dressings contain preservatives and stabilizers to extend shelf life and enhance texture. Making your own raw food diet salad dressings allows you to control the ingredients, ensuring that you're only consuming fresh, whole foods that nourish your body.

Raw foods are unprocessed and unheated, retaining their beneficial enzymes and nutrients. This means you get more nutritional value and better overall health. By using raw fruits, vegetables, nuts, and seeds, you can create dressings that are not only delicious but also packed with vitamins, minerals, and antioxidants.

Core Components of Raw Food Diet Salad Dressings

While salad dressings can be infinitely variable, most raw food diet salad dressings have the following core ingredients:

Fat: This is what makes a dressing luscious and helps it stick to the veggies. Healthy fat sources include blended avocado, tahini, almond butter, yogurt, blended nuts, or high-quality oils.
Acid: Something acidic is what makes a dressing come alive. This includes any sort of citrus juice or vinegar and is key to making a dressing bright and flavorful.
Other Flavorings: Extra flavor components make these plant-based salad dressing recipes unique and can include anything from herbs to spices to garlic to fruit. Adding a few vibrant, super-tasty elements makes a salad exciting, can help it match a specific meal, or can evoke a certain cultural heritage.

Raw Vegan Salad Dressing Recipes

Here are some raw vegan salad dressing recipes to get you started:

Three Tropical 3-Ingredient Salad Dressings

These dressings are sweet, creamy, and smooth and are full of nutrients.

Tropical Mango Hemp: This dressing is sweet, creamy, and smooth, and is full of omega-3 fatty acids, vitamins A & C, and protein!
Hot Pink Lemon Tahini: This dressing offers a tangy, salty flavor, perfect for a more savory salad. The tahini and lemon create a thick and smooth texture, while a touch of pitaya (dragon fruit) powder adds a pop of tropical color. This dressing is amazing atop a Mediterranean-inspired salad and also goes great on top of baked or sweet potatoes.
- Ingredients:
  - 2 tablespoons raw tahini
  - Juice of 1 lemon
  - 1 teaspoon pitaya powder (or small chunk of red beet or beet root powder for color)
- Method:
  - Place all ingredients into a dish and whisk until smooth. Add a touch of water if the dressing becomes too thick.
Sunny Pineapple Carrot Ginger: This dressing is another bold bright dressing that's zesty, sweet, and slightly spicy, with a touch of texture. Ginger and pineapple are fantastic at fighting inflammation, and this recipe also boasts a healthy dose of vitamins A & C. Enjoy eating this one on an Asian-inspired salad, or by itself--almost like an applesauce or fruit pureé!

The Best No Fat Raw Vegan Salad Dressing Ever: Mango & Tomato

This recipe features a perfect marriage of sweet, tangy, and savory flavors with a creamy texture that coats any green or noodle perfectly.

Ingredients:
- Mango
- Tomato
Instructions:
- Blend mango and tomato in any combination (mostly tomato, mostly mango, or half and half).
- Add sundried tomatoes, lime, dill, ginger, cilantro, or hot pepper to taste.
- If fresh mango is unavailable, frozen mango works well; simply thaw it first. Nectarine, peach, or even papaya also make great options.

Seven Staple Oil-Free Vegan Salad Dressing Recipes

These recipes incorporate fat from nuts and seeds to give the same fatty, oily texture only in a whole-food way, without all the calorie density of pure oil.

Creamy Balsamic: A healthier and tastier version of the classic balsamic dressing that pairs well with traditional Italian flavors. Blend all ingredients until creamy.
Cashew Ranch: A cashew-based ranch dressing that will impress even omnivores. Blend all ingredients until creamy and smooth, being careful not to blend too long and heat the mixture.
Chipotle or Buffalo Ranch: Variations on the cashew ranch, perfect for Mexican-style salads or as dipping sauces. After blending the cashew ranch, stir in 1-3 tsp of Franks Red Hot sauce or chipotle powder, depending on your taste.
Lemon Tahini: Inspired by a Whole Foods salad bar, this sauce goes great with Asian-inspired ingredients or a simple greens salad alongside a stir-fry or Asian noodle dish. Toss the whole garlic cloves (peeled, of course) around in a dry skillet over medium heat for 5-10 minutes, until they just barely start to color and blister. Add the garlic to a food processor blender and pulse a few times to mince. Then add the rest of the ingredients and combine until smooth. Add water until you reach a relatively thin consistency but not so thin that it won’t stick to your salad leaves.
Caesar: An oil-free version of the classic Caesar dressing. In a blender combine all the ingredients except for the lemon zest, capers, and salt and pepper. Blend until you’ve 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.
Creamy Avocado: A creamy and rich dressing thanks to the fats from the avocado. Process all the ingredients in a high-speed blender until smooth. Adjust the seasoning and add the water, 1 tablespoon at a time, plus more as needed to achieve the desired consistency (up to an additional 1/4 cup). Use within 1 day.
Walnut Vinaigrette: A balanced dressing with the natural bitterness of walnuts complementing the sweetness of berries. Finely chop the rest of the walnuts. Transfer to a jar with a tight-fitting lid and add the shallot, thyme, and sugar. Shake to combine and season with salt and pepper. Refrigerate for at least a few hours and up to 3 days to allow the flavors to meld.

Other Plant-Based Salad Dressing Recipes

Almond Butter Dressing: A luscious almond butter-based dressing that provides just the right amount of decadence to a veggie-packed meal.
- Ingredients:
  - 3 tablespoons almond butter
  - 1.5 tablespoons fresh lemon juice
  - 1.5 teaspoons coconut sugar
  - 0.5 teaspoon garlic powder
  - 0.25 teaspoon salt
  - 0.25 teaspoon black pepper
  - 3-4 tablespoons water (as needed)
- Instructions:
  - Combine all of the ingredients in a small mixing bowl and whisk. Add the water incrementally until you achieve your preferred texture.
Asian Dressing: A light, versatile, easy-to-make, and flavor-packed dressing with a delicate balance of sweet, salty, and spicy flavors.
- Ingredients:
  - 4 tablespoons toasted sesame oil
  - 2 tablespoons soy sauce
  - 2 tablespoons lemon juice
  - 1 tablespoon finely-grated fresh ginger
  - 1-2 cloves of finely-diced garlic
  - 1 teaspoon chili flakes
  - 1 teaspoon honey (or substitute sugar if you don't eat honey)
- Instructions:
  - Combine all the ingredients and stir well. Make sure to re-stir before using, since the dressing will separate as it sits.
Blueberry Vinaigrette: A vinaigrette exploding with bright, summery, fruity flavors, complemented by tartness from balsamic vinegar and lemon juice.
- Ingredients:
  - 0.5 cup fresh blueberries
  - 2 tablespoons olive oil
  - 1 tablespoon balsamic vinegar
  - 1 tablespoon maple syrup
  - 2 teaspoons fresh lemon juice
  - Pinch of salt and pepper
- Instructions:
  - Combine all of the ingredients in a blender or food processor and blend until smooth.
Creamy Tahini Dressing: A creamy, flavor-packed, versatile dressing/sauce that goes with anything.
- Ingredients:
  - 2 tablespoons tahini
  - 1 tablespoon Dijon mustard
  - 2 teaspoons balsamic vinegar
  - 1 teaspoon maple syrup
  - Dash of water as needed
- Instructions:
  - Mix the ingredients together well. If desired, use a dash of water to thin it out to your desired texture. This makes about a quarter cup of dressing.
Green Goddess Avocado Dressing: A creamy, dreamy, herby dressing that gets its silky texture from avocado.
- Ingredients:
  - One ripe avocado
  - Juice of a lime
  - 2 cups fresh basil
  - 1 cup fresh cilantro
  - 0.5 cup fresh mint
  - Generous pinch of sea salt
  - Splash of water as needed
- Instructions:
  - Combine all of the ingredients in a high-power blender and blend until smooth. Add a dash of water as needed to reach your desired consistency; you may want a thinner consistency for a salad dressing and a thicker one for a sauce.
Lemon Dressing: A bright, lemony dressing perfect for spring.
- Ingredients:
  - 3 tablespoons extra virgin olive oil
  - 2 tablespoons fresh-squeezed lemon juice
  - 1 teaspoon fresh garlic, minced through a garlic press or very finely by hand
  - 1 teaspoon Dijon mustard
  - 0.25 teaspoon sea salt
  - 0.25 teaspoon black pepper
- Instructions:
  - Mix all of the ingredients until well-combined. If making this dressing ahead of time, re-mix before serving since it will separate.
Lime Yogurt Dressing: A bright, flavorful dressing bursting with summery flair but also creamy and indulgent.
- Ingredients:
  - 0.5 cup thick, unflavored, unsweetened yogurt of choice (vegan if desired)
  - Zest of a lime
  - Juice of a lime
  - 1 tablespoon olive oil
  - 0.5 teaspoon agave
  - Big handful of fresh mint, finely chopped
  - Salt and pepper
- Instructions:
  - Combine all the ingredients and stir well.
Maple Mustard Vinaigrette: A wonderful, unexpected combination of flavors that is both cozy and fresh.
- Ingredients:
  - Juice of a lemon
  - 2 tablespoons honey mustard (or regular mustard, for a fully vegan version)
  - 2 tablespoons extra virgin olive oil
  - 1 teaspoon maple syrup
  - Pinch of salt and pepper
  - Handful of chopped fresh mint
  - Handful of chopped fresh parsley
  - Leaves from a few sprigs of thyme, optional
- Instructions:
  - Combine all the ingredients and stir well. If making this dressing ahead of time, re-mix before serving since it will separate.
Mango Dressing: A sweet and herby dressing full of summer energy, perfect for a colorful salad or bowl with Latin-inspired flavors.
- Ingredients:
  - Ripe mango
  - Handful of fresh cilantro
  - Juice of an orange, fresh-squeezed
  - Juice of a lemon, fresh-squeezed
  - 0.25 cup olive oil
  - 0.25 cup maple syrup
  - 1 teaspoon kelp salt or sea salt
  - 1 teaspoon onion powder
  - 1 teaspoon garlic powder
- Instructions:
  - Combine all of the ingredients in a high-powder blender and blend until smooth. This makes about two-thirds of a cup of dressing.
Maple Mustard Yogurt Dressing: A creamy, sweet-and-tangy dressing made from a yogurt base, delightfully luscious.
- Ingredients:
  - Juice of a lemon
  - 0.25 cup unsweetened, unflavored yogurt of choice (vegan if desired)
  - 1 tablespoon maple syrup
  - 1 tablespoon coarse-grained mustard, ideally homemade
  - Generous salt and pepper
- Instructions:
  - Combine all the ingredients and stir well.
Walnut Dressing: A dressing exploding with flavor and Middle Eastern flair.
- Ingredients:
  - 1 cup walnuts
  - 1 roasted red bell pepper
  - 0.5 cup water
  - 0.25 cup olive oil
  - 2 tablespoons lemon juice
  - 1.5 tablespoons pomegranate molasses
  - 1 tablespoon tahini
  - 1 large garlic clove
  - 1 teaspoon sea salt
  - Half or less of a serrano pepper optional, if you like heat
- Instructions:
  - Combine all of the ingredients in a high-power blender and blend until smooth. This makes about two cups of dressing.
Peach Dijon Vinaigrette: A light, bright dressing that pairs beautifully with any salad involving fruit and/or fresh herbs.
- Ingredients:
  - 0.25 cup peach-infused white balsamic vinegar
  - 2 tablespoons good, robust olive oil
  - 2 tablespoons coarse-grained mustard, ideally homemade
  - 0.25 teaspoon sea salt
- Instructions:
  - Combine all the ingredients and stir well. Make sure to re-stir before using, since the dressing will separate as it sits.
Pomegranate Dressing: A creative dressing with double the pomegranate flavor (both juice and molasses!), offering a sweet/tart balance. * Ingredients: * Juice of half a lemon * 2 tablespoons pomegranate juice * 2 tablespoons pomegranate molasses * 2 tablespoons extra virgin olive oil * 1 tablespoon apple cider vinegar * 1 tablespoon maple syrup * Pinch of salt
- Instructions:
  - Combine all of the ingredients and whisk well to mix. If needed, re-mix before using, since the dressing will separate.

Tips for Making the Best Raw Food Diet Salad Dressings

Start with High-Quality Ingredients: The flavor of your dressing will only be as good as the ingredients you use. Choose fresh, ripe fruits and vegetables, and use high-quality nuts, seeds, and oils.
Taste and Adjust: Don't be afraid to experiment with different flavors and adjust the ingredients to suit your taste. Add more acid for tanginess, more sweetener for sweetness, or more herbs and spices for complexity.
Use a High-Speed Blender: A high-speed blender will help you create smooth and creamy dressings, especially when using nuts and seeds.
Store Dressings Properly: Store homemade dressings in an airtight container in the refrigerator for up to a week. Some dressings may thicken over time, so you may need to add a little water to thin them out before using.
Get Creative with Flavors: Don't be afraid to experiment with different flavor combinations. Try adding ingredients like fresh herbs, spices, garlic, ginger, citrus zest, or even a touch of hot sauce to your dressings.

Beyond Salad: Creative Uses for Raw Food Diet Dressings

Salad dressings aren't just for salad; they can be used in various ways to add flavor and nutrients to your meals:

Drizzle over Roasted or Grilled Veggies: Dressings can add a burst of flavor to roasted or grilled vegetables, making them more appealing and delicious.
Use as a Dip: Thicker dressings can be used as dips for raw veggies, chips, or crackers.
Add to Bowl Meals: Drizzle dressings over bowl-style meals to add flavor and moisture.
Marinate Vegetables: Use dressings as marinades for vegetables before grilling or roasting.
Dress Up Pasta: Toss dressings with pasta for a quick and easy meal.

A New Outlook on Salad Dressing

Whether you're a salad lover or a salad skeptic, the dressing you use can play a huge role in the taste, texture, and nutritional value of your dish. A great dressing can make a salad luscious, flavorful, crave-worthy, satisfying, and loaded with nutrients. Conversely, a sub-par dressing can make a salad boring, bland, and even unhealthy. Choosing the right healthy salad dressing recipe is a key step toward enjoying more salads, eating more fresh and colorful produce, and getting more nutrients.

Read also: Healthy Eating on the Run

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