How to Shop for Healthy Food on a Budget - Salad Dressing Recipes
Salads are a great way to incorporate more healthy greens, vegetables, and proteins into your diet. However, you have to be cautious of some of the salad dressings you buy at the store. Some brands have added sugar and salt (sodium), artificial colors, and refined oils. Making your own salad dressing at home allows you to control what goes into your dressing and may help you save money. Like other processed foods you buy, the prices are higher than your homemade versions. You can easily make double or triple the amount of dressing for the cost of purchasing one bottle. Use for your salads throughout the week or to marinate veggies and proteins.
Homemade salad dressing is super quick and easy to make from scratch!
Create healthy versions of your favorite salad dressings with the guide below.
Classic Vinaigrette: Whisk 2 tablespoons red wine vinegar, 2 teaspoons Dijon mustard, 1/2 teaspoon kosher salt, and pepper to taste. Gradually whisk in 1/3 to 1/2 cup olive oil.
Shallot–White Wine: Make Classic Vinaigrette (No. 1), replacing the red wine vinegar with white wine vinegar; add 1 minced shallot.
Roasted Garlic: Slice the top off 1 head garlic; drizzle with olive oil, wrap in aluminum foil and roast at 400 degrees F until tender, 35 minutes. Cool, then squeeze out the cloves. Make Classic Vinaigrette (No. 1) in a blender, adding the roasted garlic and 3 tablespoons grated Parmesan.
Mediterranean: Make Classic Vinaigrette (No. 1); mash in 1/2 cup crumbled feta, then whisk in 1 tablespoon chopped parsley, 1 teaspoon dried oregano and 1 diced plum tomato.
Dijon: Whisk 3 tablespoons each Dijon mustard and champagne vinegar, 1/2 teaspoon kosher salt, and pepper to taste. Gradually whisk in 1/2 cup olive oil.
Spicy Honey-Mustard: Whisk 2 teaspoons each honey and Dijon mustard, 2 tablespoons lime juice, and 1/2 teaspoon each lime zest and kosher salt. Gradually whisk in 1/4 cup each olive oil, then add 2 teaspoons chopped thyme and 1/2 minced jalapeno.
Mango-Lime: Purée 1 chopped peeled mango, the zest and juice of 1 lime, and 1 teaspoon each Dijon mustard, sugar and kosher salt in a blender. Gradually blend in 1/4 cup rice vin8. Mango-Lime: Purée 1 chopped peeled mango, the zest and juice of 1 lime, and 1 teaspoon each Dijon mustard, sugar and kosher salt in a blender. Gradually blend in 1/4 cup rice vinegar and 1/2 cup avocado oil.
Italian Soak: 2 tablespoons minced red onion in cold water, 15 minutes; drain. Pile 1/2 garlic clove, 2 tablespoons fresh parsley, 1 teaspoon dried oregano and 1/2 teaspoon kosher salt on aboard; chop and mash into a paste. Whisk with 2 tablespoons red wine vinegar and the onion. Gradually whisk in 1/2 cup olive oil.
Creamy Italian: Blend 1/4 cup mayonnaise, 3 tablespoons red wine vinegar, 2 tablespoons each sour cream and olive oil, 1 teaspoon Italian seasoning, 1 garlic clove and 1/4 teaspoon kosher salt in a blender. Stir in 1 tablespoon chopped parsley.
Lemon Balsamic: Whisk 2 tablespoons balsamic vinegar, 1 tablespoon lemon juice, 2 teaspoons Dijon mustard, 1/2 teaspoon kosher salt, and pepper to taste. Gradually whisk in 1/2 cup olive oil.
Creamy Balsamic: Make Lemon Balsamic Dressing (No. 10), adding 2 tablespoons mayonnaise and 1/2 teaspoon each minced garlic and honey with the vinegar.
Basil-Walnut: Blend 3/4 cup olive oil, 3 tablespoons each toasted walnuts and lemon juice, 1 cup fresh basil, 1 garlic clove and 1 teaspoon kosher salt in a blender.
Lemon: Whisk 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 teaspoon lemon zest, 1/2 teaspoon honey, and salt to taste. Gradually whisk in 1/4 cup each olive oil and avocado oil.
Lemon-Dill: Make Lemon Dressing (No. 13), adding 2 tablespoons chopped dill.
Roasted Red Pepper: Make Lemon Dressing (No. 13) in a blender, adding 1 cup jarred roasted red pepper strips and 1 teaspoon minced rosemary.
Olive: Make Lemon Dressing (No. 13) in a blender, adding 1/4 cup pitted kalamata olives and 1 1/2 teaspoons fresh thyme.
Maple-Walnut: Whisk 1/4 cup each mayonnaise and maple syrup, 2 tablespoons cider vinegar, 1/2 teaspoon kosher salt, and pepper to taste. Add 2 tablespoons chopped toasted walnuts.
Spiced Chutney: Whisk 2 tablespoons each mango chutney and lime juice, and 1/2 teaspoon each ground cumin and kosher salt. Gradually whisk in 1/4 cup avocado oil.
Cuban Mojo: Cook 5 chopped garlic cloves in 1/3 cup olive oil over medium-high heat, 30 seconds; cool. Blend with 1/4 cup orange juice, 2 tablespoons lime juice, and 1/2 teaspoon each ground cumin and kosher salt in a blender. Add 2 tablespoons chopped parsley; pulse to combine.
Ranch: Whisk 1/2 cup buttermilk, 1/4 cup mayonnaise, 2 tablespoons each chopped parsley and chives, 1 tablespoon cider vinegar, 1/4 teaspoon kosher salt, a pinch of garlic powder and a dash of hot sauce.
Light Ranch: Whisk 1/2 cup buttermilk, 1/4 cup nonfat Greek yogurt, 2 tablespoons each chopped parsley and chives, 1 tablespoon cider vinegar, 1/2 teaspoon kosher salt and 1/4 teaspoon honey.
Smoky Ranch: Whisk 1/2 cup buttermilk, 1/4 cup mayonnaise, the juice of 1/2 lime, 2 tablespoons each chopped chipotles in adobo sauce and chopped cilantro, 1/2 teaspoon each honey and kosher salt, and a pinch of garlic powder.
French: Blend 1/4 cup each olive oil and water, 3 tablespoons red wine vinegar, 2 tablespoons each tomato paste, ketchup and brown sugar, and 1/2 teaspoon each paprika and kosher salt in a blender.
Creamy Blue Cheese: Whisk 1/4 cup each buttermilk and sour cream, 1/2 cup crumbled blue cheese, the juice of 1/2 lemon, and salt and hot sauce to taste.
Red Raspberry: Blend 2 tablespoons raspberry vinegar, 1 chopped shallot, 1 teaspoon each honey and Dijon mustard, and 1/2 teaspoon kosher salt in a blender. Gradually blend in 1/3 cup olive oil; add 1/2 cup raspberries and pulse to combine.
Watermelon-Mint: Purée 2 cups cubed seeded watermelon, 3 tablespoons sherry vinegar, 1/3 cup each olive oil and avocado oil, 1/2 teaspoon kosher salt, and pepper to taste in a blender. Add 1/2 cup torn mint; pulse to combine.
Cucumber-Herb: Make Watermelon-Mint Dressing (No. 26), replacing the watermelon with half a chopped seedless cucumber and the mint with 3 tablespoons chopped dill.
Poppy Seed: Cook 1/2 tablespoon poppy seeds in a dry skillet, 1 minute; transfer to a bowl. Whisk in 3 tablespoons cider vinegar, 1 tablespoon honey, 1 teaspoon Dijon mustard and 1/2 teaspoon kosher salt. Gradually whisk in 1/3 cup olive oil.
Peanut-Lime: Blend 1/4 cup creamy peanut butter, 3 tablespoons water, the juice of 1 lime, 1 tablespoon each rice vinegar and chopped peeled ginger, and 2 teaspoons each soy sauce and honey in a blender.
Carrot-Ginger: Cook 1 chopped carrot in boiling water until soft; reserve 1/2 cup cooking water, then drain. Purée the carrot, reserved water, 2 tablespoons each rice vinegar and chopped peeled ginger, and 1 teaspoon each honey, soy sauce and sesame oil in a blender. Season with salt.
Salad dressings are provided by Shannon Bonsell, Clinical Nutrition Manager at Jupiter Medical Center and FreshRx Planning Committee Member.
This series - How to Shop for Healthy Food on a Budget Series is in partnership with Fresh Rx Farm to Hospital Program, Healthier Jupiter and Jupiter Medical Center. You can learn more about Healthier Jupiter by visiting: www.healthierjupiter.org.