Eating a salad always seems to be healthier than going for a sandwich or a burger. However, processed dressings in take-away salad or home-made salads do often add a lot of calories and not-so-healthy ingredients.

Industrial dressings contain a large range of additives and preservatives and load of salt and sugar. And to top it all, they do not contain healthy fat, unlike homemade vinaigrette.

When you prepare your dressing  based on quality oil such as extra virgin olive oil, walnut oil, sesame or macadamia oil, you add good fats rich in polyphenols, Omega-3 and omega-9. Combined with your a raw vegetable salad, you have a boost of antioxidants and polyphenols that nourish and maintain healthy cellular function.

Check your pantry

Swap your processed salad dressing with quality ingredients such as:
– Celtic Sea Salt, Himalayan salt or any natural salt (Check Murray River salt if in Australia)
– Freshly ground peppercorn
– Tahini or French mustard (be aware that they may contain additives and sulphites – use sparingly and only if you are not intolerant to one component)
– Quality oils such as a delicious local extra virgin olive oil form the maker – an unrefined  sesame oil that is not rancid – some walnut oil
– A-grade Balsamic vinegar or organic, non-processed Apple Cider Vinegar or lemon juice
– Some onion, garlic or shallots
– Some yogurt (if not dairy intolerant)
– Herbs and spices – Play with your imagination

Mix all ingredients by shaking them in a glass jar and keep the jar in the fridge for a week or two.

French dressing

• ¼ clove garlic
• 1 tsp Dijon mustard
• 2 tbsp Balsamic vinegar or Apple Cider vinegar for added digestive effect
• 6 tbsp extra virgin olive oil
• 1 pinch sea salt
• 1 pinch freshly ground black pepper
Peel and finely chop garlic • Put the garlic, Dijon mustard, vinegar and olive oil into a jar with a pinch of sea salt and freshly ground black pepper • Put the lid on the jar and shake well

Lemon dressing

• 6 tbsp extra virgin olive oil
• 1 pinch sea salt
• 1 pinch freshly ground black pepper
• Juice of 1 lemon
Put olive oil into jar with a pinch of sea salt and freshly ground black pepper • Squeeze in the juice of lemon • Put the lid on the jar and shake well

Yogurt dressing

• 1/3 cup natural yogurt
• 2 tbsp vinegar (Apple Cider Vinegar, Balsamic, Raspberry vinegar)
• 1 tbsp extra virgin olive oil
• 1 pinch sea salt
• 1 pinch freshly ground black pepper
Put yogurt, vinegar and olive oil into jar with a pinch of sea salt and freshly ground black pepper • Put the lid on the jar and shake well

Classic Vinaigrette

• 1 ½ tbsps red wine vinegar
• 1 tbsp chopped shallots
• ¼ tsp salt
• 1 tbsp Dijon mustard
• 1/8 teaspoon pepper
• 3 tbsp extra-virgin olive oil
Combine vinegar, shallots, salt, Dijon mustard, and pepper • Gradually add olive oil, stirring until incorporated.

Lemon Tahini dressing

• 1/4 cup unhulled tahini
• 2 tablespoons fresh lemon juice.
• 1 tablespoon apple cider vinegar.
• 2 cloves garlic, minced.
• salt and pepper to taste.
• 1/4 cup water to thin.
In a food processor, add all ingredients and process until smooth. Makes just under 1 cup

Molasses Vinaigrette

• 2 cups red onions, rough chopped
• 1⁄2 cup extra virgin olive oil
• 1⁄3 cup fresh lemon juice
• 1⁄3 cup dark molasses
• 2 tablespoons apple cider vinegar
• 2 teaspoons ground coriander
• 1⁄2 teaspoon salt
• 1⁄2 teaspoon black pepper
In a blender place all ingredients and blend for several minutes.
The onion should be well pureed but still give some texture to the dressing.
Adjust seasonings to taste and blend for an additional minute. Makes around 1.5 cup