A good dressing is the heart of every salad preparation – transforming greens and vegetables into delicious dishes without much effort. Especially when time is tight, it’s helpful to have a healthy dressing on hand that not only tastes great but also boosts the nutritional value of your salad.

Dressings for a Nutrient Boost

Dressings do more than add the final touch to a salad; they’re a perfect way to incorporate healthy fats and valuable nutrients. The combination of fresh ingredients, high-quality oils, and a touch of acidity creates a harmonious flavor experience and makes every meal a delight. At the same time, certain ingredients in salad dressings – such as lemon and orange juice, herbs, Brazil nuts, turmeric, ginger, and healthy oils found in the following recipes – have anti-inflammatory properties. These ingredients can help reduce inflammation and support the immune system.

Whether you prefer fruity, creamy, or nutty flavors, the following four dressings will add variety and extra nutrients to your salad creations.

Using a small blender, these dressings can be made in no time and stored for a few days. This way, you’ll always have the perfect finishing touch for fresh and crisp salads ready to go.

For Digestibility and Nutrient Density, We Recommend:

• Lemon Instead of Vinegar: Freshly squeezed lemon juice provides valuable vitamin C, which enhances iron absorption from leafy greens – a perfect addition to a nutrient-dense salad. Vinegar, on the other hand, can be more irritating to the digestive system and is less alkaline.

• Mineral-Rich Salt Alternatives: Instead of regular salt, consider using Himalayan salt, algae, fermented soy sauce, miso, or fresh herbs. These alternatives not only add flavor but also provide essential minerals and trace elements.

• Healthy Fats for the Right Balance: Use quality fats like olive oil, flaxseed oil, avocado, and hemp seeds to optimize the Omega-3-to-Omega-6 ratio. Unlike oils rich in Omega-6, these ingredients promote cardiovascular health and support cell structure.

MUSTARD SALAD DRESSING

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Juice of 1 lemon, 2 tablespoons olive oil, 2 teaspoons yellow mustard seeds, 1 clove garlic, 1-2 teaspoons tamari soy sauce, 1 pinch cayenne pepper, 1 cup water.

Blend all ingredients in the blender for about 30 seconds.

Tip:

• The apple mustard has anti-inflammatory properties due to its valuable mustard oils, which can support the immune system.
• To improve the Omega-3 fatty acid ratio, the olive oil can be replaced with freshly pressed flaxseed oil.

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BRAZIL NUT SALAD DRESSING

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Juice of 1 lemon (30 ml), 100 g Brazil nuts, 1 small garlic clove, optional coconut blossom or date syrup or alternative sweetener, 1 pinch of Himalayan salt, 150 – 200 ml water

Blend all ingredients until smooth and creamy. Pour over the salad just before serving.

Tip:

• Brazil nuts have anti-inflammatory properties, mainly due to their high selenium content. Selenium is a powerful antioxidant that helps reduce oxidative stress and inflammation in the body. Additionally, Brazil nuts contain valuable minerals like magnesium, which aid in muscle relaxation and stress reduction, indirectly supporting inflammation reduction.
• For added nutrients, 1 cup of finely chopped parsley can be included. Parsley not only enhances the flavor of the dressing but also provides vitamin C and other antioxidants that further support anti-inflammatory benefits.

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AVOCADO SALAD DRESSING

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Juice of 1 lemon (30 ml), 1/2 avocado, 1 celery stalk, 50 g pumpkin seeds (ideally activated), 1 small onion, 1 bunch of basil, 1 date (optional), 1 pinch of Himalayan salt, 150 ml water

Blend all ingredients in a high-speed blender until smooth and creamy. Pour over the salad just before serving.

Tip:

This dressing combines vitamin C-rich lemon juice, healthy fats from avocado, antioxidant-rich pumpkin seeds, and basil with its anti-inflammatory essential oils.

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GINGER-TUMERIC SALAD DRESSING

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Juice of 1 orange (50 ml), 50 g cashews, 50 g hemp seeds, a small piece of fresh ginger and fresh turmeric root, a pinch of pepper, 1 date, a pinch of Himalayan salt, 150 ml water

Blend all ingredients in a high-speed blender until smooth and creamy, and adjust seasoning to taste.

Tip:

• Fresh ginger and turmeric root work together to provide antioxidant and anti-inflammatory effects.
• Hemp seeds offer healthy fats, while the vitamin C from the orange juice and a pinch of pepper enhance the bioavailability of turmeric, boosting the dressing’s beneficial effects.

What’s Your Favorite Salad Dressing? Share your creation in the comments below – we’re excited to see your version!

General Dressing Tips:

• Double up: Make a double batch in a glass jar and store it in the fridge. This way, you’ll always have fresh dressing ready to go, saving time on prep.
• Add dressing just before serving: Dress your salad right before serving to keep it fresh, crisp, and full of flavor.
• Adjust the water content: For a thinner dressing, add more water; for a thicker consistency, add less and enjoy it as a delicious dip.
• Shelf life: These dressings will keep in the refrigerator for up to 5 days.

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