Healthy Salad Dressings: 4 Easy Recipes with Powerful Anti-Inflammatory Benefits
Healthy salad dressings are an amazing way to pack even more nutrients into your meal. These 4 easy recipes are loaded with powerful anti-inflammatory ingredients. Go beyond oil and vinegar with some of our favorite recipes that are perfect for any occasion!
Lauren's Greek Salad Dressing
Ingredients
- ¼ cup Extra Virgin Olive Oil
- ½ cup Red Wine Vinegar
- 3 tbsp Dijon Mustard
- 4 cloves Garlic (crushed)
- 1 tbsp Oregano (fresh, finely chopped)
- ¼ tsp Sea Salt
- ¼ tsp Black Pepper (freshly ground)
Instructions
- Add all ingredients to a bowl.
- Whisk together and serve!
- Store in refrigerator for up to 1 week.
Talk about a classic! Olive oil (use code functionalfuelingrd online at Kasandrinos.com), especially one that is extra virgin and cold-pressed, is a rich source of antioxidants. Olive oil also has fat-soluble vitamins E and K. In addition to vitamin E, olive oil is packed with antioxidants called oleocanthal and oleacein, as well as anti-inflammatory compounds like oleic acid. When purchasing olive oil be sure to look for one that is single-origin sourced and includes the harvest date. This should be within one year of consumption to reap the greatest antioxidant content. This dressing also is loaded with fresh garlic, a great source of allicin and sulfur. Sulfur is a mineral that is essential for liver detoxification and boosting glutathione production. Allicin has been shown to have anti-fungal and even anti-cancer effects! This healthy Greek salad dressing is easy to whip up, and such a great staple to have on hand.
Simple Sumac Dressing
Ingredients
- ¼ cup Extra Virgin Olive Oil
- ¼ cup Maple Syrup
- 1 tbsp Apple Cider Vinegar
- 2 tbsp Ground Sumac
- ¼ tsp Sea Salt
Instructions
- Combine all ingredients in a mason jar.
- Close the lid and shake until well combined.
- Enjoy on top of salads or vegetables.
Sumac is a spice that is common in Mediterranean and Middle Eastern cuisines. It is a powerhouse ingredient that not only has been used in cooking for centuries, but also has a significant presence amongst a wide range of pharmaceuticals. Sumac has been studied for its antioxidant, anti-inflammatory, neuroprotective, and anti-cancer properties, in addition to its role of supporting heart health, liver health, digestive health, insulin sensitivity, and even reproductive health! Apple cider vinegar is rich in acetic acid. Acetic acid helps improve carbohydrate breakdown and blood sugar regulation. Try this simple and nutrient-packed dressing on a salad or roasted vegetables.
Cilantro Lime Dressing
Ingredients
- 2 tbsp Extra Virgin Olive Oil
- 2 tbsp Lime Juice
- ½ cup Water
- ½ Avocado
- ¼ cup Cilantro (finely chopped)
- 1 tsp Ground Ginger
- 1 tsp Sea Salt
Instructions
- Add all of the ingredients to a blender and blend until completely smooth.
- Season with additional salt or lime juice if needed.
- Transfer to an airtight jar or container and refrigerate until ready to use. Enjoy!
If you’re looking for a dressing that is rich and creamy, you’ll definitely want to try this cilantro lime dressing! The avocado provides healthy monounsaturated fats, potassium, and some great fiber, while keeping this creamy recipe dairy-free. Cilantro is the star in this recipe with its antioxidant properties, which protect against oxidative stress. Cilantro is also what we call a chelating herb, meaning it helps bind heavy metals that can accumulate in the body, making it easier for our body to get rid of them. Ginger is another key ingredient in this dressing. Not only does it give a nice warm touch, but ginger is also loaded with anti-inflammatory compounds and has been shown to help reduce symptoms of a wide variety of inflammatory diseases.
Maple Tahini Dressing
Ingredients
- ¼ cup Tahini
- 2 tbsp Maple Syrup
- 1½ tbsp Lemon Juice
- 2 tbsp Water (warm)
- ¼ tsp Turmeric
- ¼ tsp Sea Salt
Instructions
- Whisk all ingredients together in a mixing bowl.
- Season with additional salt if needed.
- Transfer to an airtight jar or container and refrigerate until ready to use.
This healthy salad dressing features tahini for a sweet, savory, and nutty addition to salads, vegetables, and even proteins. Tahini is made from finely ground toasted sesame seeds, and is a great source of copper. Copper is an antioxidant mineral that helps us make red blood cells and collagen, and supports proper immune and nervous system functioning. It’s a critical mineral for supporting iron metabolism to help maintain adequate iron reserves. Tahini also contains other key vitamins and minerals, like selenium, vitamin E, and phosphorus. Tahini is also a great source of the antioxidant sesamol, which plenty of preliminary research has pointed to its antioxidant, anti-inflammatory, anti-cancer, and protective effects for the liver and kidneys. Curcumin is the active compound of turmeric, shown to have incredible antioxidant and anti-inflammatory properties. Don’t skip this tasty and versatile dressing!
If you want more tasty anti-inflammatory recipes and a step-by-step guide to lower inflammation using food as medicine, be sure to check out our Inflammation Hormony program! Get started today!
Written by Romana Brennan, MS, RD
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