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3 Delicious Bone Healthy Salad Dressings

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?

Vegan Caesar Dressing

Course Salad
Keyword dressing
Servings 2
Calories 162 kcal

Ingredients

  • 1 tbsp tamari* reduced sodium
  • 2 tbsp apple cider vinegar
  • 3-4 tbsp nutritional yeast
  • 1/2 lemon juice
  • 1 tbsp tahini
  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1-2 garlic cloves
Nutrition Facts
Vegan Caesar Dressing
Amount Per Serving
Calories 162 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 507mg22%
Potassium 278mg8%
Carbohydrates 7g2%
Fiber 3g13%
Protein 8g16%
Vitamin C 3.4mg4%
Calcium 11mg1%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

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

Recipe Notes

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

 

Japanese Ginger Carrot

Course Salad
Cuisine Japanese
Keyword dressing
Servings 2
Calories 142 kcal

Ingredients

  • 1 inch ginger peeled and roughly chopped
  • 1 small carrot roughly chopped
  • 1 tbsp tamari* reduced sodium
  • 2 tbsp olive oil
  • 1/4 cup water
  • pepper to taste
Nutrition Facts
Japanese Ginger Carrot
Amount Per Serving
Calories 142 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g6%
Sodium 490mg21%
Potassium 160mg5%
Carbohydrates 3g1%
Sugar 1g1%
Protein 1g2%
Vitamin A 4175IU84%
Vitamin C 1.5mg2%
Calcium 8mg1%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

  1. 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.

Recipe Notes

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

Homemade Creamy Honey Mustard dressing in a bowl

Seaside Citrus Vinaigrette

Course Salad
Keyword dressing
Servings 4
Calories 274 kcal

Ingredients

  • 1 tbsp honey
  • 1/2 small orange juiced
  • 1/2 cup olive oil
  • 1/2 shallot chopped
  • 1 tbsp mustard
  • 1/4 cup yogurt plain
  • Sea salt to taste
  • pepper to taste
Nutrition Facts
Seaside Citrus Vinaigrette
Amount Per Serving
Calories 274 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 4g25%
Cholesterol 1mg0%
Sodium 50mg2%
Potassium 55mg2%
Carbohydrates 7g2%
Sugar 6g7%
Vitamin A 40IU1%
Vitamin C 6.6mg8%
Calcium 23mg2%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

  1. 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.

Recipe Notes

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.

*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!

Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.

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