3 Delicious Bone Healthy Salad Dressings

Recipes / May 25, 2018

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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

Course Salad
Keyword dressing
Servings 2
Calories 162 kcal

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.

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*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 507mg 21%
Potassium 278mg 8%
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Protein 8g 16%
Vitamin C 4.1%
Calcium 1.1%
Iron 6.8%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

Japanese Ginger Carrot

Course Salad
Cuisine Japanese
Keyword dressing
Servings 2
Calories 142 kcal

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!

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*
Total Fat 14g 22%
Saturated Fat 1g 5%
Sodium 490mg 20%
Potassium 160mg 5%
Total Carbohydrates 3g 1%
Sugars 1g
Protein 1g 2%
Vitamin A 83.5%
Vitamin C 1.8%
Calcium 0.8%
Iron 1.2%
* Percent Daily Values are based on a 2000 calorie diet.

Homemade Creamy Honey Mustard dressing in a bowl

Seaside Citrus Vinaigrette

Course Salad
Keyword dressing
Servings 4
Calories 274 kcal

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.

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*
Total Fat 27g 42%
Saturated Fat 4g 20%
Cholesterol 1mg 0%
Sodium 50mg 2%
Potassium 55mg 2%
Total Carbohydrates 7g 2%
Sugars 6g
Vitamin A 0.8%
Vitamin C 8%
Calcium 2.3%
Iron 1.2%
* Percent Daily Values are based on a 2000 calorie diet.

*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!

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Comments
judy piper
judy piper

I am shocked by the amount of fat in your dressings. I make my own nonfat dressings using chickpeas, vegetable broth, onions, garlic, herbs and lemon juice.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Judy,

Thanks for sharing that sounds tasty!

In our recipes, you can definitely omit the olive oil to the reduce the amount of fat – but keep in mind olive oil is a healthy fat! In the third recipe, you can also omit the yogurt if you’re on a low-fat diet.

Depending on the recipe we’re also showing the nutritional content for 2-4 servings, so each serving contains only part of the total fat. 🙂

– Jenna @ AlgaeCal

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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