Dress to Impress: Elevate Your Spring Salads With Healthy Homemade Dressings
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Collapse ▲Contributed by Gabby Morgan, Nutrition Intern with N.C. Cooperative Extension
As the weather warms up and the growing season takes off, it is the perfect time for spring salads! But no salad is complete without the right dressing, especially a homemade dressing. Homemade dressing helps bring out the flavor of your greens and is a delicious way to add nutritional value to your meal.
A major benefit of homemade dressing is that it can increase your intake of healthy fats! Fat often gets a bad reputation, but it is an essential nutrient in maintaining brain function, heart health, and energy throughout the day. Not all fats are created equal. Saturated fats are those that are solid at room temperature and have not been shown to have health-promoting properties. Unsaturated fats are liquid at room temperature, have been shown to have health-promoting properties, and are linked to a lower risk of chronic disease. About 20-35% of calories should come from these health-promoting fats such as omega-3 fatty acids, monounsaturated fat, and polyunsaturated fat. Olive oil, canola oil, and avocado oil are great bases for homemade dressings and are good sources of monounsaturated fat. Flaxseed oil and walnut oil are other high-quality options that are rich in omega-3 fatty acids.
Making your own dressings allows you to control what ingredients are going into your food. Many store-bought dressings have added sugars, artificial flavors, starches, low-quality oils, and other preservatives. It gives you the freedom to adjust your dressings to your preferred flavor profile and nutrition goals. For example, adding fresh herbs such as cilantro, dill, or basil enhances taste and provides good sources of vitamins A, C, and K. Adding citruses such as orange or lemon juice provides ample vitamin C which promotes skin health and immune function. Vinegar gives dressings an acidic flavor and has antioxidant properties.
Here are a couple of quick and easy dressings that are packed with healthy fats and other nutrients!
Apple Cider Vinegar Dressing
Makes about 1 cup of dressing
- ¼ cup apple cider vinegar
- ½ cup olive oil
- 2 teaspoons Dijon mustard
- 1 tablespoon minced garlic
- ½ teaspoon pepper
- Salt to taste
Combine in a jar and shake well before serving.
Citrus Vinaigrette Dressing
Enough for 4 – 6 salads
- 2 tablespoons orange juice
- 1 tablespoon lime juice
- 1 tablespoon apple cider vinegar
- 1 tablespoon honey
- 1 teaspoon Dijon or spicy brown mustard
- 1 small clove garlic – minced or pressed
- salt & black pepper to taste
- 1/3 cup extra virgin olive oil
In a small bowl or jar, whisk or shake together the orange juice, lime juice, vinegar, honey, mustard and garlic. While whisking, stream in the olive oil. Taste and adjust for seasoning with salt and pepper and adjust for sweetness with more honey if desired.