3 DIY Better for You Salad Dressings

The healthy fats in salad dressing found from oils like olive or avocado, help your body absorb the good nutrients from all those veggies you top it with. A new study in the journal Molecular Nutrition & Food Research showed that people absorb more of the heart-healthy carotenoids in fruit and vegetables when they toss their salads with dressings high in nutritious monounsaturated fats.  But, not all dressings are created equal and, in fact, can come with hidden ingredients you would never want to have on your plate? Your safest bet? Make your own!

Why not store-bought salad dressings?

What is so bad about store-bought versions? Here are a few common ingredients that they add and why you should avoid them:

• SUGARS: imbalances blood sugar levels, depletes nutrients in the body and encourages weight gain, see more on sugar 
• POOR QUALITY OILS: like canola oil, corn oil, sunflower oil, soy oil; these become problematic when added to products that undergo light, air, and pressure
• ARTIFICIAL FLAVORS: another word for chemicals and preservatives

Instead, try these three homemade dressings that will leave you asking why you’ve ever bought the bottled counterpart before:

Creamy Caesar Dressing

Serves: 4 salads

INGREDIENTS:

• 2 garlic cloves
• 6 olive oil-packed anchovy fillets
• 1 tbsp lemon zest
• 1 large egg yolk (pasture raised)
• ¼ cup fresh lemon juice, plus more to taste
• ⅔ cup freshly grated Parmesan cheese
• salt to taste
• 1½ cups extra virgin olive oil

DIRECTIONS:

Place first seven salad ingredients in a blender & blend.  With the blender running, add ½ cup of the olive oil at a time, to create a smooth emulsion. When all the oil is incorporated, season the dressing to taste with additional salt and lemon juice. Add water to thin the dressing to desired consistency.

Superfood Vinegar Dressing

Serves: 2 salads

INGREDIENTS:

• 1 teaspoon of organic ground turmeric
• 1/2 teaspoon Himalayan sea salt
• 1/4 teaspoon ground black pepper<
• 1/4 teaspoon garlic, finely minced
• 2 teaspoon of lemon juice
• 2 tablespoons apple cider vinegar
• 1/4 cup avocado oil

*Note: you can add local raw honey if you need that balance, I personally like it this way.

DIRECTIONS:

Put all ingredients, as listed into a glass jar with a tight-fitting lid or a blender.

Avo-Olive Dressing

Serves: 2 salads

INGREDIENTS:

• Half of an avocado
• 3 tbsp Brain Octane, XCT or olive oil
• 2 tbsp apple cider vinegar
• Handful cilantro or parsley
• Sea salt to taste

DIRECTIONS:

Blend all the dressing ingredients until smooth and creamy.

*The nutritional benefits matched with the tasty flavor these dressings will add to your salad are a no-brainer. Enjoy!