Top 6 Salad Dressings that Supercharge Your Health

Tasty Salad Dressings

I like to share some very tasty and super healthy 6 delicious salad dressings that will supercharge your health .

It’s difficult to find healthy salad dressings at the store that don’t contain sugar or oils high in omega-6 fatty acids.

The salad dressings I’m going to share have unique health benefits. Of course, salad has a lot of important benefits, but choosing the right salad dressing can take it to the next level.

How to make healthy salad dressings

Now what prompted me to do this topic is a while ago , I went to this event where a 5 star chef cooked for us and we were participating in the cooking .

hef cooked

And so I was in charge of making the salad dressing .

And so I asked him , well , okay , What do I do ?

He says , just go ahead and wing it .

There’s some spices over there .

Go ahead and make it .

I’m sure it’ll be fine .

I don’t have a lot of experience in this topic .

I usually just use 2 ingredients , olive oil and balsamic vinaigrette .

So I started to put a bunch of things together , and then , he came by and tasted it .

ingredients

And he just looked at me like , what the hell did you do ?

And I said , I don’t know .

I just , threw some things together .

He goes , Eric , it’s obvious .

It’s obvious to make this .

I said , no , it’s not obvious .

To make something taste good , you have to have the combination of certain herbs and things or else it could be a disaster .

The problem with salad dressings is trying to find one that is edible , that doesn’t have all these high omega 6 fatty acids .

olive oil .

I mean , it’s really hard to find something just with pure olive oil .

The benefits of olive oil in your salad dressing

Even the ones with olive oil have additional oils .

So the benefit of adding olive oil to your salad is this .

A lot of the phytonutrients in salad , like these very important health promoting chemicals in plants , especially salad , go way beyond just vitamins and minerals .

minerals

The phytonutrients or the phytochemicals in salad are fat soluble which means we need to eat them with some type of fat or oil .

And I’m gonna recommend use a high quality extra virgin olive oil .

Benefits of salad

So these 6 salad dressings that I’m gonna talk about , will add some additional health benefits that go way beyond just the salad itself .

Now , of course , salad is loaded with potassium , magnesium , folate , vitamin c , as well as all these phytonutrients .

But the salad dressing itself can really take it to the next level .

The base of these healthy salad dressings

So these salad dressings that I’m gonna recommend are all wrapped around this base of extra virgin olive oil , lemon juice , and apple cider vinegar .

healthy salad

And then what you do is you put this mixture , this base , in a 16 ounce mason jar in your fridge .

So every time you eat a salad , you take out this mixture and in a little bowl , you take about a 4th of a cup or , you know , up to a half of a cup depending on how big your salad is .

Then you add your spices , mix it up , and pour it on your salad .

So let’s first talk about this base that you’re gonna make .

This is these three ingredients .

What are the ratios ?

It comes out to a third of a cup of extra virgin olive oil , a fourth of a cup of apple cider vinegar , and 2 tablespoons of lemon juice

olive oil

So let’s first talk about the first , combination .

This could be called the apple cider vinaigrette .

You’re gonna add 1 tablespoon of mustard .

Some people use Dijon .

Apple cider vinaigrette dressing

You’ll take one clove of garlic , minced , a pinch of sea salt and a dash of pepper .

Mix it up .

Pour it on your salad .

Apple cider vinaigrette dressing

French-style dressing

We’re gonna add 1 teaspoon of dried tarragon , half a teaspoon of dried thyme , a fourth of a teaspoon of dried lavender and a pinch of ground pepper .

Very delicious .

  • 1 teaspoon dried tarragon
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried lavender
  • 1 pinch ground pepper

Italian-style dressing

For this one , we’re gonna use 1 teaspoon of dried oregano , half a teaspoon of dried basil , a fourth of a teaspoon of crushed garlic , and just a little pinch of crushed red pepper .

So I really like that combination .

Very delicious .

  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon crushed garlic
  • 1 pinch crushed red pepper

Mediterranean-style dressing

With this one , you’re gonna use 1 teaspoon of dried rosemary , half a teaspoon of dried mint , a fourth of a teaspoon of sumac with just one little pinch of sea salt .

Just to keep things interesting , let’s give you 2 more .

  • 1 teaspoon dried rosemary
  • 1/2 teaspoon dried mint
  • 1/4 teaspoon sumac
  • 1 pinch sea salt

Asian-style dressing

For this one , you’re gonna add to the base one teaspoon of toasted sesame seeds , one half of a teaspoon of dried ginger , 1 fourth of a teaspoon of crushed peppercorn , and a splash of tamari .

  • 1 teaspoon toasted sesame seeds
  • 1/2 teaspoon dried ginger
  • 1/4 teaspoon crushed peppercorn
  • A splash of tamari

Indian-style dressing

For this one , we’re gonna add to the base 1 teaspoon of ground coriander , 1 half teaspoon of ground turmeric , 1 fourth of a teaspoon of ground cinnamon with a pinch of dried cardamom .

  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • A pinch of dried cardamom
vinaigrette dressing

So I think these 6 recipes will keep things very interesting for you .

It’ll actually keep the variety there .

DATA:

https://www.mdpi.com/1420-3049/27/14/…

https://www.sciencedirect.com/science…

https://www.tandfonline.com/doi/abs/1…

https://pubs.acs.org/doi/abs/10.1021/…

https://www.tandfonline.com/doi/full/…

https://www.ncbi.nlm.nih.gov/pmc/arti…

https://www.ingentaconnect.com/conten…

Dr. Berg

I am a health educator specializing in weight loss through nutritional and natural methods such as the keto diet plan and intermittent fasting

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