Healthy salad dressings and sauces are staples for me. They add personality to staple foods like rice, greens, and beans and can take a salad or otherwise routine meal from drab to fab!
I love creating saucy stuff (if you have LTEV you already know this). Yet dressings and sauces have a reputation for being very heavy, calorie-rich and nutrient-poor.
But, using plant-based ingredients instead of dairy and highly processed foods… different story!
Dressings and sauces CAN be made flavorful and rich with wholesome, nutritious ingredients – and without any processed vegan substitutes like mayonnaise.
These 5 healthy salad dressings and sauces can be enjoyed any time of year and will complement so many vegan meals – from raw salads to steamed greens – to topping baked spuds or cooked quinoa – or as dips with crudite or bread.
Healthy Salad Dressings
1. Moroccan Carrot Dip
Moroccan Carrot Dip
- 1 cup raw carrot cut in discs or small chunks (roughly 4 – 4 1/2 oz.)
- 1/3 cup raw cashews
- 2-2 1/2 tsp apple cider vinegar or coconut vinegar
- 1 small clove garlic or ½ medium clove
- ½ - 1 tsp fresh ginger peeled and roughly chopped
- 1/8 tsp cinnamon little scant
- ½ tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp ground fennel
- ¼ tsp rounded sea salt (plus more to taste if needed)
- Freshly ground black pepper use conservatively
- ½ cup water or more to thin as needed, see note
Using a standing blender (high-powered blender like a Blendtec works best to smooth), puree all the ingredients (starting with 2 teaspoons of the vinegar) until very smooth. Taste and add extra vinegar if you wish, and season with additional salt and pepper, if desired. For a thinner dip, add more water (plus another 2 to 3 tablespoons more, if desired, to thin out a little more for use as a salad dressing). Makes about 1 1/4 cups.
Healthy Salad Dressing and Sauce Suggestions: Surprise your guests with this uniquely flavored and colored dip—try serving as a centerpiece dip for crudités or with raw dipping breads. Also try tossing it into a salad, for a more substantial lunch salad.
2. Raw-nch Dressing!
Creamy and rich, my raw version of Ranch Dressing from Let Them Eat Vegan takes any green salad from ordinary to extraordinary! Also try massaging it into hardy greens like kale. (photo credit: foodfitnesslifelove)
- ½ cup raw cashews
- 2 tbsp freshly squeezed lemon juice
- 1 ½ tsp red wine vinegar gives more flavor, but can use more lemon juice or apple cider vinegar for a raw version
- 1 tbsp raw tahini
- ¼ cup fresh flat-leaf parsley roughly chopped
- 2 tsp fresh chives chopped (optional, and can use more onion powder)
- 1/8 tsp garlic powder see note
- 1/8 tsp onion powder see note
- ¼ tsp Dijon mustard omit for raw version
- 1/2 tsp scant sea salt
- 1/8 tsp freshly black pepper to taste
- 1 tsp raw agave nectar adjust to taste
- 1/2 cup water or non-dairy milk or more to thin as desired
Using a blender (I use Blendtec) or an immersion blender and deep cup or jar, puree all the ingredients until very smooth (it will take a couple of minutes). If you want to thin the dressing more, add water to your preferred consistency. This dressing will thicken some after refrigeration. You can thin it out by stirring in a few teaspoons of water, or keep it thick and use it as a dip for raw veggies. Makes about 1 ¼ cups.
Flavor Tip: I prefer a faint seasoning of garlic and onion in this dressing. I use just 1⁄8 teaspoon of the onion and garlic powders to lend a hint of flavor but not overwhelm the dressing. If you like more seasoning, feel free to use more onion powder (or extra chives), and more garlic powder (or even a tiny clove of garlic). Alternatively, you can omit both powders, if you prefer.
Savvy Subs and Adds: Try 2 tablespoons of fresh dill to replace some or all of the parsley.
3. Citrus Tahini Dressing
- 3 tbsp freshly squeezed orange juice
- 1 tbsp freshly squeezed lemon juice
- 2 tbsp tahini
- 1 tbsp apple cider vinegar or coconut vinegar
- 2 - 2 ½ tbsp agave nectar or pure maple syrup (adjust based on tartness of orange juice
- 1 1/2 - 2 tsp dijon mustard
- ½ - 1 tsp fresh ginger roughly chopped
- 1 very small clove garlic optional
- ½ sea salt
- Freshly ground black pepper
Using a standing blender or an immersion blender and deep cup or jar, puree all the ingredients (starting with 2 tablespoons of the agave nectar/maple syrup, until fully smooth and creamy. Add additional sweetener to taste, if desired. Makes a little over 1/2 cup.
- Kid-Friendly: When I omit the garlic and use the lesser amount of ginger, my kids really like this dressing.
- Healthy Salad Dressings Suggestions: Try this on finely julienned greens. It is especially great with kale, as it helps mellow the flavor of the leaves. Chop your kale, then toss the dressing onto the leaves. Let sit for 10 or more minutes to allow the dressing to soften the greens. Add other salad fixings you might like, such as cherry tomatoes, grated carrot, chopped apple, or dried cranberries.
4. Curried-Almond Dressing
This is the recipe for the KALE-SLAW that many of you already know and love. But this dressing is looking for some new greens partners, like romaine, spinach, and escarole!
Curried Almond Dressing (for kale-slaw)
- 1/2 cup raw almonds
- 2 1/2 tbsps apple cider vinegar
- 2 tbsps agave nectar or pure maple syrup
- 2/3 cup water or more to thin as needed; see note
- 1 very small clove garlic
- 1 tsp freshly grated ginger
- 1/2 tsp Dijon mustard
- 1/2 tsp sea salt
- Freshly ground black pepper optional
- 1/8 tsp (or more) curry powder or more to taste (see note)
Using a standing blender or an immersion blender and deep cup or jar, puree all the ingredients (starting with 1⁄2 cup of the water) until very smooth. (A high-powered blender such as a Blendtec works best to smooth out the dressing; using an immersion blender or regular blender will leave a little more texture and take a little longer.) Add additional curry to taste, and additional water to thin as desired (see note). Makes about 1 generous cup.
- Flavor Tip: I like using about 1⁄8 rounded teaspoon of curry powder in this dressing, for a very muted flavor. But if you love curry, feel free to use more than this, adjusting to your own taste.
- Healthy Salad Dressings Serving Suggestions: If using as a dip, use just 1⁄3 to 1⁄2 cup of water to puree and then refrigerate it, adding extra water later, if desired, to thin (it will thicken considerably after chilling). If using as a salad dressing, you can keep it thick, or thin it more as you prefer.
Kale-Slaw (see dressing recipe above) (recipe from "Let Them Eat Vegan"
- 1 small to medium-size apple cored and julienned (3⁄4 to 1 cup), tossed in 1tsp freshly squeezed lemon juice
- 2 1/2 - 3 cups julienned kale leaves cut/torn from stems and stems discarded (see note)
- 1 1/2 cups grated carrot
- 1 cup very thinly sliced or julienned fennel
- 1/4 cup cranberries or raisins
- 2/3 - 3/4 cup Creamy Curried Almond Dressing or more, if desired; recip follows
- 2 to 4 tbsps sliced or chopped raw almonds (optional)
- Extra salt and pepper to taste
Place the apple, vegetables, and cranberries in a bowl and toss. Add the dressing, starting with about 2⁄3 cup and adding more as desired, if you want a thicker coating of dressing. Toss to coat well, then let sit for 5 minutes or more to allow the kale leaves to soften slightly in the dressing. Serve, garnishing with a light sprinkling of almonds (if using( and extra salt and pepper, if desired. Makes 5 1/2 – 6 1/2 cups.
Kale salads can be quite versatile. Try another thick, creamy nut- or seed-based dressing, such as Citrus Tahini Dressing, Creamy Cumin-Spiced Dressing, or DJ’s Hummus Salad Dressing. The key is to coat the leaves nicely, and let the salad sit for a few minutes before serving.
Savvy Subs and Adds:
– If fennel isn’t your thing, substitute julienned jicama, thinly sliced celery (cut on a diagonal), or julienned red bell pepper, or some combination of these ingredients.
– If you aren’t sure if you’ll like this much kale in the salad, try starting with 2 to 21⁄2 cups, making up the difference with extra grated carrot or fennel.
– Other veggies you can consider adding include chopped or finely sliced cucumber, red bell pepper, cherry tomatoes, grated beet (“pretty in pink” salad, anyone?). Or try some zucchini ribbons: Use a vegetable peeler to make thick ribbons—these can be the base of a salad all on their own! And other dried fruit, such as apricots, goji berries, and raisins, can be interchanged with the cranberries, if you prefer.
5. “Magical” Oil-Free Vinaigrette
Full details and recipe here.
Another to try: Creamy House Dressing
I’m not counting this in the five, because the recipe isn’t posted (it’s from my Plant-Powered 15 ebook).
If you have the e-book, DO try this dressing!
It’s been getting crazy-yummy reviews. Literally, that’s what I’ve heard: “it’s crazy yummy, I’m licking the blender“.
Don’t forget there are 11 more healthy, oil-free salad dressings here.
Have you tried any/many of these healthy salad dressings? What are your favorites?
Have fun with the recipes! x Dreena