Do you want to stop accumulating store-bought dressings in your fridge?  This guide will teach you the key steps and components to creating your own healthy homemade salad dressings. Your homemade dressings will be lower in sugar, sodium and preservatives and you are less likely to be throwing bottles to the landfill. Add flavour and variety with homemade dressings, built to suit your taste!

Key components of salad dressings:

1. Acid 
2. Healthy oil 
3. An emulsifier
4. As many flavours as you like!
5. Your method of mixing and storing. 

Our Favourite Dressings With Tips For Using and Storing!

Each recipe makes about 1 cup of dressing or 8 servings of 2 tbsp each. 

How to mix and match

1. Choose your acid. If you’re going heavy with flavours, try to keep it neutral.
2. Choose your oil. If you have a really good oil and/or love the taste of a good oil, be sure to balance with other ingredients, but not overpower. If you’re adding lots of other flavours, choose a neutral oil.
3. Choose an emulsifier. Keep in mind you may be adding flavour here as well. 
4. Balance your flavours. Balance is key, including sweet. A little goes a long way.
5. Mix, taste adjust with salt and pepper. 

Mixing options:

1. Shake in a jar
2. Blend in a blender
3. Whisk 
4. Mix in the bottom of a salad bowl

Healthy Homemade Salad Dressing Recipes

All-Purpose Dressing

• ⅓ cup neutral vinegar, such as apple cider vinegar or white wine
• ⅔ cup oil of choice
• 2 tsp Dijon mustard
• 1 tsp honey
• 1/2 tsp salt
• 1 tsp fresh pepper
• Optional: 1 tsp fresh minced garlic

Mixing Method: Place all ingredients in a small mason jar, secure the lid tightly, shake and pour! Lasts in the refrigerator for about 2-3 week (if it lasts that long!)

Serving Ideas: So versatile, great on just about anything! Try a mix of fresh local lettuces, thin-sliced cucumber and red pepper, and shredded carrots and beets, topped with whatever herbs you have on hand. 

Creamy Caesar Dressing

• 1/3 cup grated Parmigiano Reggiano
• 1/4 cup fresh lemon juice
• 1 small garlic clove, minced
• 1/2 tbsp Dijon mustard
• 2 anchovy fillets, mashed
• 1 tbsp (or more) extra virgin olive oil
• ½ cup plain Greek yogurt

Mixing Method: This one is best in a blender or food processor. Add all ingredients except for oil and pulse until well mixed. Turn on low and drizzle in oil to help emulsify the oil, until desired consistency. Keep in a sealed container for up to 1 week in the refrigerator.

Serving Ideas: This creamy dressing can help to mellow out bitter flavours, like kale and radicchio, for those who have a hard time getting in these healthy veggies. Also makes a great dip for sliced veggies. 

Chili Lime Dressing

• Zest and juice of 2 limes (about 4 tablespoons juice and 3 teaspoons zest)
• 1/4 cup  vinegar (apple cider, red wine)
• 1 tablespoon honey
• 1/3 cup extra virgin olive oil or avocado oil
• 1 clove garlic, finely minced OR 1 teaspoon garlic powder
• 1/2 teaspoon red pepper flakes
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• Optional: 2 tsp dried or 2 tbsp fresh chopped cilantro 

Mixing Method: Place all ingredients in a small mason jar, secure the lid tightly, shake and pour! This one lasts up to a month in the fridge. 

Serving Ideas: Works well with shredded cabbage, add a can of black beans and chopped red pepper for a whole-meal salad. This dressing also doubles as a marinade for chicken, salmon or tofu. 

Green Goddess Dressing

• 1 ripe avocado
• ½ cup plain kefir or yogurt (dairy or non-dairy)
• 1 tsp honey
• Juice from 1 lemon or 2 limes
• 1 clove garlic
• 1 cup fresh herbs, such as tarragon, parsley, mint, basil – whatever you have!
• ½ tsp each ground pepper and salt

Mixing Method: This one is best in a blender or food processor. Add all ingredients and blend on low until desired consistency. Add water if needed.  Keep in a sealed container for up to 1 week in the refrigerator. 

Serving Ideas: Like caesar, this creamy dressing can help to mellow out bitter flavours, like kale and radicchio, for those who have a hard time getting in these healthy veggies. Also makes a great dip for sliced veggies. 

Miso Ginger Dressing

• ⅓ cup oil (avocado or neutral oil)
• 2 tbsp fresh lime juice 
• 2 tbsp low sodium tamari sauce 
• 2 tbsp rice vinegar 
• 1 tbsp miso paste 
• 2 cloves garlic, minced 
• 1-2 tbsp minced fresh ginger 
• Optional: 1 tsp sesame oil or 2 tbsp sesame seeds

Mixing Method: Place all ingredients in a small mason jar, secure the lid tightly, shake and pour! This one lasts up to a month in the fridge. 

Serving Ideas: Use on shredded cabbage for an Asian-style slaw and add a package of thawed edamame beans (no shell) for some extra colour and protein. 

Do you want to learn recipe modifications based on your personal health and nutrition goals? Why not meet with a dietitian virtually in your kitchen?

Request an appointment or book online!