Whenever I tell someone that I’m a registered dietitian, a common question to follow is whether I tell people to eat salad all day. To be honest, I’m not a huge fan of that question, because “salad” can have a super negative connotation to a lot of people – plain, bland, rabbits, you get the picture. In reality, I love helping clients find new textures, flavors, and combinations of foods that are both delicious and nourishing. If those happen to be tossed in a bamboo bowl and called a salad, so be it! One of the best ways to enhance the flavor and nutritional punch is through homemade salad dressings rich in high-quality oils, savory spices, and various herbs.

The only problem? Most store-bought salad dressings are full of preservatives and don’t offer much from a nutrition standpoint.

Now, I always preach that if you NEED the store-bought dressing to get a vegetable in your mouth, the most important thing is that you eat more vegetables! From there, you can try new flavors and spices from homemade salad dressings to expand your palate. Remember, it takes nearly 9 times trying a food before acquiring a taste for it! So, don’t give up after one try.

Unfortunately, if you have food sensitivities, some of these added ingredients and/or preservatives in store-bought dressings could be a trigger for of your symptoms.

Related: Are Food Sensitivities Causing Your Symptoms?

Even without food sensitivities, it is a good rule of thumb to eat “back to the basics”. This doesn’t mean eating plain, boring food. Quite the contrary! Eating back to the basics means using wholesome food ingredients with real sources of spices, herbs, and flavors to enhance your meal.

With any homemade salad dressing (whether creamy or vinaigrette), it comes down to these 5 elements:

Oil:

Don’t fall into the “low-fat trap” of salad dressings. This usually ends up in increased preservatives, and a lowered sense of fullness, causing us to use more. Grab satiating oils such as olive oil, avocado oil, or safflower oil to add to your salad dressing.Combine your oil base with a little nut, sesame, or coconut oil to give it a different flare. (Note: Coconut oil cannot be your main oil base, because it becomes solid at room temperature. You can use 1-2 tablespoons of it for the yummy coconut flavor!) Traditionally, the oil to acid ratio in homemade salad dressings is 3:1.

Acid:

The go-to kinds of vinegar are balsamic, white or red wine. You can substitute all or some of the vinegar with lemon or lime juice for a nice citrus flavor, but with the same acidic effect.

Sweet:

To balance the acid, it’s good practice to add sweetness. Try adding 1-2 tablespoons of raw honey, grade B 100% maple syrup, or for Whole 30 homemade salad dressings, pureed fruit.

Herbs:

These are optional, but can create wonderful flavors! Minced fresh herbs (cilantro, parsley, basil, thyme, dill, and mint are a few to play with). You can also never go wrong with black pepper or minced garlic.

Salt & Pepper:

Generally, a small pinch or two is enough.

Other tips:

• Whisk all ingredients in a small bowl. If you don’t like the oil to separate, try adding a bit of mustard. This will help emulsify the dressing.
• Add red pepper flakes, cumin, or chili powder to amp up the heat in your dressing.
• Have FUN experimenting!

See my homemade salad dressing recipes below for some ideas incorporating the 5 simple elements!

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Homemade Italian Salad Dressing

Prep Time

5 mins

Total Time

5 mins

 

This staple Italian dressing will beat out any processed store-bought brand. 

Course: Salad Dressing

Servings: 7

Ingredients

• 1/2 cup olive oil (extra virgin preferred)
• 2 tbsp. red or white wine vinegar
• 2 tsp. lemon juice
• 1 tsp. honey
• 1 tsp. garlic powder
• 1/4 tsp. dried oregano
• 1/4 tsp. dried parsley
• 1/2 tsp. dried basil
• 1/4 tsp. dijon mustard
• 1/4 tsp. sea salt
• Pepper to taste
• 2 tbsp. finely shredded parmesan cheese (optional)

Instructions

1. Whisk all ingredients in a small mason jar, or salad dressing container.

2. Cover, and refrigerate for 30 minutes before serving. 

3. Shake well before serving. Cover and store in refrigerator for up to 1 week.

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Toasted Sesame Salad Dressing

Prep Time

5 mins

Total Time

5 mins

 

This dressing has a mild spicy undertone, and is perfect paired with any Asian inspired salad dish!

Course: Salad Dressing

Servings: 7

Ingredients

• 1/2 cup olive oil
• 2 tbsp. toasted sesame oil
• 2 tbsp. rice vinegar
• 2 tbsp. coconut amino can sub for GF soy sauce
• 1 tsp. garlic powder
• 1/2 tsp. ginger
• 1/4 tsp. cayenne pepper
• 1 pinch sea salt

Instructions

1. Whisk all ingredients together in a small mason jar or salad dressing container.

2. Use 1-2 tbsp. dressing per serving. Shake well before serving.

3. Store in the refrigerator, covered, for up to 1 week.

Recipe Notes

For a LEAP friendly option, substitute the rice vinegar for white vinegar, and use any mild flavored safe oil, such as sunflower oil. 

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Zesty Lemon Basil Dressing

Prep Time

3 mins

Total Time

3 mins

 

This zesty lemon dressing is perfect paired with a tossed summer salad with fruit. 

Course: Salad Dressing

Servings: 7

Ingredients

• 1/2 cup olive oil (extra virgin)
• 3 tbsp. lemon juice
• 1 zest of a lemon
• 1 tsp. minced garlic (or 1/4 tsp. powder)
• 1/4 tsp. dijon mustard
• 1 tsp. dried basil
• salt and pepper to taste

Instructions

1. Whisk all ingredients in a small mason jar, or salad dressing container. 

2. Refrigerate for 30 minutes prior to serving (if possible). Shake well before using. 

3. Store in refrigerator for up to 1 week. 

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Creamy Avocado Lime Dressing

Prep Time

5 mins

Total Time

5 mins

 

This creamy avocado dressing has a hint of lime and cilantro, making it an excellent pair with any Mexican inspired salad. 

Course: Salad Dressing

Servings: 4

Ingredients

• 1/4 cup extra virgin olive oil
• 1/2 avocado medium to large in size
• 2 tbsp. lime juice
• 1 tbsp. finely chopped cilantro (or 1 tsp. dried)
• 1/2 tsp. maple syrup (or honey)
• 1/2 tsp. garlic powder
• 1 pinch red pepper flakes (more for extra spice!)
• salt and pepper to taste
• 1 tbsp. water

Instructions

1. Place all of the ingredients into a food processor or blender, and mix until smooth. 

2. Add water 1 tbsp. at a time to thin to desired consistency ( I like mine more creamy!) 

3. Because of the fresh avocado, this dressing is best used within one or two days. 

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Homemade Honey Mustard Dressing

Prep Time

3 mins

Total Time

3 mins

 

This super easy homemade honey mustard dressing is the BOMB. Beating out any store-bought variety, this can be used as a salad dressing, or a healthier dipping sauce!

Course: Salad Dressing

Servings: 5

Ingredients

• 1/4 cup extra virgin olive oil
• 2 tbsp. lemon juice
• 2 tbsp. dijon mustard
• 1 tbsp. honey
• salt and pepper to taste

Instructions

1. Pour all ingredients into a small mixing bowl, or salad dressing jar. 

2. Whisk all ingredients together, or place lid on jar and shake until all ingredients are combined. 

3. Cover and keep in refrigerator for up to a week. 

Happy experimenting!