Don’t undo your efforts in eating a healthy salad by topping it with a high in fat or processed oil dressing, but try our 3 different healthy dressing recipes! They are packed with their own health-promoting ingredients and healthy fats.
You may not be prioritizing salads in your diet this time of year, especially if you’re in parts of the country that are buried in snow. But, be sure to remember that while vegetables cooked in the right way can give you a wide variety of nutrients, eating raw vegetables is also important. This is because some vitamins, such as vitamin A and vitamin C, can be reduced or destroyed with too much heat and so too are certain plant enzymes that have been found to be powerful cancer-fighters.
“For example, raw broccoli contains about three times more of an enzyme called myrosinase, which helps your body get rid of carcinogens, or cancer-causing substances, than cooked broccoli. Raw broccoli and other raw cruciferous vegetables may help lower your risk for bladder cancer, according to another study published in “Cancer Epidemiology, Biomarkers & Prevention” in April 2008.” Livestrong
On the other hand, there are health benefits to be had by eating some cooked tomatoes, for example, rather than just raw for their increased lycopene levels… 35% more in fact! You may easily reap all of these rewards simply by having a mix of both raw and cooked vegetables on a regular basis.
All of our healthy dressing recipes contain olive oil, which is made up of mostly monounsaturated fatty acids. The most important being oleic acid, which is powerful in fighting free radical damage and oxidative stress as well as being healthy for your heart.
“Diets high in extra virgin olive oil, including the famous Mediterranean diet, are associated with “a lower incidence of atherosclerosis, cardiovascular disease, and certain types of cancer,” according to many large reviews of clinical studies. Most recent interest has focused on the biologically active phenolic compounds naturally present in virgin olive oils. Olive oil phenolics have positive effects on certain physiological parameters, including plasma lipoproteins, oxidative damage, inflammatory markers, platelet and cellular function, and antimicrobial activity.” Dr. Axe
3 Healthy Dressing Recipes
Honey Mustard Dressing
Don’t be fooled by how simple this recipe is, it is still our family favorite and a real crowd-pleaser!
1 Tsp French Mustard
2 Tbsp Raw Honey
4 Tbsp Olive Oil
Because these ingredients aren’t processed to prevent separation, they will resist being mixed. The easiest way to combine them is to put them into a jar and give a good shake before drizzling. Or, a vigorous stir will also do the job.
Creamy Avocado, Lime & Cilantro Dressing
1 Ripe avocado
1 Clove garlic, crushed
¼ Cup roughly chopped cilantro
¼ Cup natural yogurt
1 Tbsp fresh lime juice
3 Tbsps Olive Oil
Ground black pepper
2 Tbsp water, or more as needed
Place all ingredients into a food processor and blend until smooth. Add more water to bring it to the right consistency to easily drizzle it over your salads. This one also works well as a dip!
Simple & Adaptable Lemon and Olive Oil Dressing
½ Fresh lemon squeezed
3 Tbsp olive oil
Fresh black pepper
Optional additions: ½ tsp Cajun spice to warm you up, ½ tsp turmeric to calm inflammation, small bunch fresh chopped basil leaves for an Italian twist. Add your favorite ingredients!
Combine all ingredients and stir vigorously just before drizzling.