Turn your salad dressing into a nutritional powerhouse
When the Simpsons said “you don’t make friends with salad”, we reckon they got it wrong. All good salads are 30% greens and 70% other delicious things and in our opinion a dressing can make or break your salad. A giant salad makes you feel awesome, plus they make for a tasty and filling meal. Rather than resorting to dressings full of sugar and saturated fats, make your dressing as nutritient-dense as possible by whipping up a quick combo with some of the following powerhouse ingredients.
Apple cider vinegar
The acetic acid in apple cider vinegar is a potent antimicrobial that could help to kill pathogens, including bacteria. ACV also promotes digestion and studies have shown it has cholesterol reducing benefits.
Use it: Mix 2 tbsp ACV with 1 tbsp olive oil, tsp honey, tsp finely chopped shallots, salt and pepper and whisk.
Miso is a very good source of manganese and zinc. As a fermented food it contains hundreds of good bacteria making it a probiotic that supports gut health.
Use it: 1 tbsp miso paste, 2 tbsp rice vinegar, 1/2 tsp grated vinegar, 1 small crushed garlic clove, 1 tbsp yoghurt, 1 tbsp sesame oil. Whisk the ingredients together until well combined and drizzle over a salad with nori and salmon.
While lemons taste pretty acidic, they’re actually an alkaline food that can help to balance your body’s PH. Studies have also shown that citrus liminoids have a number of health benefits in the body, including anticancer properties.
This oil is a rich source of oleic acid, the component that brought olive oil its claim to fame. Oleic acid is known to have several positive effects including lowered cancer risk, protection against autoimmune diseases and reduced inflammation.
Combine lemon juice with avo oil for a delicious dressing: 2 tbsp avocado oil, half a finely chopped tomato, 2 tbsp lemon juice, sprinkle of chilli flakes. Mix well and serve with a chicken and mango salad.
Packed with protein and probiotics, a bit of greek yoghurt as a salad dressing is a good idea after a workout. As well as calcium, iodine and vitamin B12, greek yoghurt is low sodium and easy to digest thanks to a lower lactose content.
How to make a dressing with it: Combine 2 tbsp greek yoghurt with the juice of half a lemon, 1/2 tsp of dijon mustard, 1 clove of crushed garlic, salt and pepper. Mix well in a bowl and serve.