How To Make The Perfect Dressing
A good dressing will turn any salad into a masterpiece. I try to eat at least one large bowl of salad every day. I make lunch my main meal of the day and pile a bowl full of leafy greens and thinly sliced raw seasonal vegetables into my favourite stainless steel mixing bowl – toss through my dressing and enjoy every mouthful. If I’m at work and pressed for time, I grab a couple of bags of fresh washed salad leaves from the supermarket, put them into a bowl and then drizzle over some lemon and some extra virgin olive oil (EVOO) that I keep at my work desk. You’re now off to a great start as all you need to do is toss through some protein such as almonds, seeds or a tin of wild salmon.
There are two styles of dressing. The first is what I call a whisked or shaken dressing and it’s the quickest dressing to make, as it only takes around 30 seconds. It basically consists of a heart healthy oil such as cold pressed olive oil and a splash of acidity such as vinegar or lemon. I normally use 3 parts oil and 1 part vinegar that I whisk in a small bowl or pour into a glass jar and shake up. The second style is what I call a blended dressing, which can be made with any vegetable, herb or fruit blended with a little olive oil such as my parsley and mint salsa verde.
A good salad dressing normally consists of 3 parts oil to 1 part acid. Use cold-pressed vegetable, nut or seed oils as they contain heart-healthy fats that can promote good health. Dressings also need a little acidity to add flavour and balance as well as improve digestion. All you need to do is combine your ingredients in a screw top jar and shake until emulsified.
My top cold-pressed oils for salad dressings:
Cold Pressed Olive Oil - the king of oils
Macadamia nut Oil
My top acid bases for salad dressings:
Apple cider vinegar
Additional Tasty Extras:
MY FAVOURITE DRESSING RECIPES
CLASSIC FRENCH DRESSING
1 tablespoon apple cider vinegar or wine vinegar
½ teaspoon Dijon mustard
3 – 4 tablespoons or 45 – 60 ml cold pressed olive oil – based on your own taste
black pepper and a little sea salt (optional)
Combine vinegar and mustard.
Whisk in the oil until creamy looking.
Season to taste if necessary.
Makes a delicious basic dressing suitable for most salads and vegetables.
Store in a glass screw top jar for up to 2 weeks.
PARSLEY + MINT SALSA VERDE
2 bunches parsley
1 bunch mint
zest and juice from 1/2 – 1 lemon – depending on taste
1/2 cup cold pressed olive oil
Combine all the ingredients into a high speed blender like a Vitamix and blend until smooth.
Adjust the consistency and taste by adding more oil or lemon juice if necessary.
Season with a little fresh ground pepper and sea salt.
Store in a glass screw top jar in the fridge for up to 1 week.
Delicious with green salad leaves or vegetables.
100 g (1/2 cup) raspberries
2 – 3 tablespoons cold pressed olive oil
Smash raspberries with a fork then whisk in the olive oil if you want a rustic home style dressing.
Blend with the oil if you want a smooth dressing.
Enjoy with garden salads.
Delicious with baby spinach and roasted walnuts and a little pomegranate.
Store in a glass screw top jar in the fridge for up to 4 days.
3 tablespoons pomegranate molasses
Juice from 1/2 lemon
60 ml cold pressed olive oil
fresh ground pepper
Combine all the dressing ingredients until creamy.
Taste and adjust if needed.
Delicious with leafy greens and Mediterranean Style Salads or roasted carrot then topped with Persian or goats feta and dukkah.
Store in a screw top jar in the fridge for up to 7 days.
1 cup full cream Greek Style Yoghurt
2 tablespoons lemon juice
4 tablespoons cold pressed olive oil
1/2 teaspoon Dijon Mustard
1 clove crushed garlic
sea salt and pepper to taste.
Combine in a bowl and enjoy.
1 whole organic / free range egg
2 tablespoons lemon juice
150 ml avocado oil
1 teaspoon Dijon Mustard
Combine egg, vinegar and mustard into a bowl.
Slowly whisk in the avocado oil until it starts to thicken and emulsify.
Season with a little salt.
1/2 cup raw cashew nuts
1/2 teaspoon Dijon mustard
1 tablespoons apple cider vinegar or lemon juice
1/4 cup cold pressed olive oil
1/2 cup cold water
pinch sea salt and black pepper
Blend ingredients until smooth.
Store for 5 days in the fridge.
NOTES – INSPIRATION + RELATED LINKS:
- 6 Steps to Eating Seasonally
- Healthy Chef Organic Superfood
- Raw Superfood Salad With Pineapple + Turmeric Dressing
- Superfood Green Tabouli
- Smashed Organic Eggs With Mustardy Dressing