3 Delicious Bone Healthy Salad Dressings

Recipes / May 25, 2018

Does eating salad seem like a chore?

If so, then it’s time to mix things up. Swap that tired old dressing that’s been sitting at the back of your fridge for months with an exciting, delicious homemade dressing!

If you’re thinking, “no, eating salads isn’t a chore”, you’ll still benefit from our homemade dressing recipes. How? Because they all include bone-healthy ingredients and are far healthier than the majority of pre-made options.

You see, typical store-bought salad dressings come packed with added sugar,  inflammatory oils, and countless other additives that add little to no nutritional benefit.

That’s why we’ve picked some of the AlgaeCal team’s brains to come up with three delicious homemade salad dressing recipes that you can make in minutes. These new twists on old classics are full of healthy, nutritious, and bone-friendly ingredients like tahini, ginger, and olive oil.

We’re big fans of tahini here. It’s a rich source of calcium thanks to the thousands of tiny sesame seeds that go into every jar. And you can use it in so many ways!

Ginger has powerful anti-inflammatory properties to help restore calm and balance in your body. Remember, chronic inflammation stimulates the process of bone resorption.

And olive oil is a wonderful multi-purpose oil that has large amounts of anti-inflammatory oleic acid, and antioxidants. It may even help fight Alzheimer’s Disease too.

Each recipe makes around two servings of dressing and can be easily scaled up or down. If you need help, check out our free printout on scaling recipes. We do all of the tricky math for you.

Any leftover dressing should be refrigerated and used within a day or two to ensure freshness. Watch our video for more salad dressing secrets. Hint: Have you ever heard of massaging your kale?

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Vegan Caesar Dressing

Ingredients

  • 1 tbsp. tamari*
  • 2 tbsp. apple cider vinegar
  • 3–4 tbsp nutritional yeast
  • ½ lemon juice
  • 1 tbsp. tahini
  • 1 tbsp. olive oil
  • 1 tbsp. white wine vinegar
  • 1–2 garlic cloves

Directions: Put ingredients in a blender and whiz until smooth. Serve over a bed of greens and top with roasted nuts and seeds.

Note: This garlicky dressing is particularly great with kale. The lemon juice helps to break down the fibrous leaves.

Nutrition Information

Serves: 2

Per 2 Servings Amount
Calories 338
Carbohydrates 24.5 g
Total Fat 23.3 g
Fiber 4.5 g
Protein 18 g
Sodium 540 mg
Potassium 47 mg
Calcium 8% Daily Value
Iron 23% Daily value

*Nutritional value based on reduced sodium tamari.

 

Japanese Ginger Carrot

Ingredients:

  • 1-inch ginger, peeled and roughly chopped
  • 1 small carrot roughly chopped
  • 1 tbsp. tamari*
  • 2 tbsp. olive oil
  • ¼ cup water
  • pepper to taste

Directions: Put ingredients in a blender and whiz until well combined. Play around with texture and try it smooth or with small chunks of carrot and ginger remaining.

Note: Believe it or not, this dressing contains no added sugar whatsoever!

Nutrition Information

Serves: 2

Per 2 Servings Amount
Calories 255
Carbohydrates 6.8 g
Total Fat 27.6 g
Protein 4.5 g
Sodium 490 mg
Potassium 160 mg
Vitamin A 167% Daily Value
Vitamin C  5% Daily Value
Calcium  4% Daily value
Iron 8% Daily value

*Nutritional value based on reduced sodium tamari.

Homemade Creamy Honey Mustard dressing in a bowl

Seaside Citrus Vinaigrette

Ingredients:

  • 1 tbsp. honey
  • ½ small orange, juiced
  • ½ cup olive oil
  • ½ shallot chopped
  • 1 tsp. mustard
  • ¼ cup plain yogurt
  • Sea salt and pepper to taste

Directions: Whisk together ingredients in a bowl and serve immediately. If you don’t have a whisk handy, you can mix it briskly with a fork or shake the ingredients in a jar until combined.

Note: Try experimenting with the type of mustard for different textures and tastes. Wholegrain mustard gives a slightly coarser texture, while English mustard adds a hint of spice.

Nutrition Information

Serves: 4

Per 4 Servings Amount
Calories 1,063
Carbohydrates 41
Total Fat* 111.08 g
Fiber 3.1 g
Protein 4.3 g
Sodium 208.6 mg
Potassium 227.9 mg
Vitamin C  86% Daily Value
Calcium  17% Daily value
Magnesium 11% Daily value

*The majority of calories and fat come from the recipe’s olive oil. Approximately 964.4 cal and 110.4g fat are directly attributed to the olive oil content.

Who said salads are boring? Let us know what you think of our homemade dressings in the comments. And feel free to share your own salad dressing recipes too!

Comments
Vicki Buckley
Vicki Buckley

I make my own greek dressing. Add 1 T lemon juice, 1/2 c water, 1 t olive oil, salt and pepper to taste. Proportions can be adjusted. Garlic may be added or red onion. Yummy
Vicki Buckley,

Christine G
Christine G

These sound delicious! Thank you, Diane for posting your familyS dressing.
When I am in the mood for a creamy dressing. I puree about 1/3 cup cottage cheese with water and add spices such as celery seed, basil, garlic powder, etc.

Dianne
Dianne

My family makes a wonderful garlic salad dressing. Unfortunately there are no exact measurements because the recipe is my grandma’s, from the old country. You mash up One or two cut-up cloves of garlic and some salt using a pestle and mortar, until you have a thick paste. Then you work small amounts of oil into the paste, a little at a time, until no more oil goes into the paste. Then you add lemon juice, enough to make the dressing runny. You may have to taste as you go so you know how much to add. Pour this over a green salad.

Monica AlgaeCal
Monica AlgaeCal

Wow, this sounds great Dianne! Thanks so much for sharing your grandma’s recipe. It’s now on my list to make next!

– Monica @ AlgaeCal

verena franciscus
verena franciscus

We eat salad every day and I have not used a store bought dressing that I can remember. I make a large jar of basic dressing that lasts me several days and add whatever I want daily.
Salads and dressings are probably the most versatile foods and allow endless variations.
The french always serve salads with a hard boiled egg, claiming that this enhances the absorption of magnesium from the green leaves. Americans are the most fat and oil fearful nation and among the most overweight.
Instead, we should be a lot more fearful of store bought, ready food.

Monica AlgaeCal
Monica AlgaeCal

Wonderful to hear you’re already incorporating salads regularly into your diet, Verena! I love hard-boiled eggs in my salads, sometimes even over easy if I’m in the mood.

– Monica @ AlgaeCal

Elizabeth Maguire
Elizabeth Maguire

These sound yummy! My mouth is watering just reading the recipes! I’ll be putting these to the “taste bud test” as soon as my current dressing is finished. I feel an enormous salad coming on. Thank you.

Monica AlgaeCal
Monica AlgaeCal

So glad to hear, Elizabeth! Yes, please let us know what you think after you’ve put them through your “taste bud test”. 🙂

– Monica @ AlgaeCal

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