Vinaigrettes And Veggies: Dressing A Plant-Based Diet

A plant-based diet is a great way to get your greens and beans. But what about salad dressing? The good news is, there are plenty of options for plant-based salad dressings, from creamy dressings to vinaigrettes and everything in between. You can even make your own!

Many store-bought salad dressings contain large amounts of low-quality oil and salt, or they compensate for being oil-free or low-fat by adding sugar. They also often contain preservatives and stabilizers. By making your own plant-based salad dressing, you can control the ingredients and their quality, as well as the batch size. There are many basic ingredients that can be used to make healthy, plant-based salad dressings, including blended avocado, tahini, almond butter, yogurt, and blended nuts.

If you're looking for some ready-made options, there are several brands that offer vegan salad dressings, such as Follow Your Heart, Primal Kitchen, and Daiya. So, whether you're a salad lover or skeptic, there's no need to stick to boring, bland, and unhealthy dressings. There are plenty of plant-based options to make your salads luscious, flavorful, crave-worthy, and satisfying!

The benefits of making your own plant-based salad dressing

Making your own plant-based salad dressing has many benefits. Firstly, you can control the ingredients and their quality. This is especially important because store-bought dressings often contain large amounts of low-quality oil, salt, sugar, preservatives, stabilizers, gums, and artificial additives. By making your own dressing, you can ensure that it is fresh, trans-fat-free, preservative and chemical-free, and lower in calories and fat. You can use high-quality, nourishing ingredients with health-promoting benefits, such as good oils (hemp oil, flax seed oil, extra virgin olive oil, avocado oil), vinegars and citrus acids (which aid digestion and provide vitamins and minerals), and natural thickeners (like Dijon, tahini, avocado, chia seeds, ground flaxseeds, honey, and maple syrup).

Another benefit of making your own plant-based salad dressing is that you can control the batch size. This means you can be creative with small-batch recipes and ensure that you are always eating your dressing when it's at its freshest. Making your own dressing can also save you money and reduce packaging waste.

Finally, making your own dressing is easy and fast, and once you start, you'll never want to go back to store-bought!

Oil-free salad dressing recipes

Oil-free salad dressings are a great way to keep your salads light and fresh, without the added processed fat and calories that come with traditional, oil-based dressings. Here are some recipes to get you started on your plant-based journey:

Simple Oil-Free Vinaigrette

This classic vinaigrette is a simple combination of balsamic vinegar, dijon mustard, nutritional yeast, dried oregano, and a sweetener like maple syrup. It's tangy with a hint of sweetness and is ready in just 2 minutes.

Creamy Balsamic Dressing

A rich and creamy variation of the above, this dressing uses silken tofu to create a creamy texture without the need for oil. It also includes balsamic vinegar, dijon mustard, and nutritional yeast.

Oil-Free Lemon Hemp Dressing

A zesty, bright option with a citrusy kick, this dressing combines lemon juice, dijon mustard, nutritional yeast, and agave or maple syrup. It's perfect for drizzling over grain bowls or pasta salads.

Oil-Free Asian Hummus Dressing

This unique dressing brings together the flavors of Asia and the Middle East. It includes hummus, tahini, lemon juice, orange juice, and a kick of garlic. It's perfect for those who like a bit of spice.

Oil-Free Pumpkin Maple Vinaigrette

A seasonal option, perfect for autumn, this dressing combines pumpkin puree, apple cider vinegar, maple syrup, and a blend of spices. It's a great way to add a touch of sweetness and warmth to your salads.

Oil-Free Creamy Garlic Dressing

A creamy, dreamy, garlicky delight, this dressing is perfect for those who love the punch of garlic. It's made with silken tofu, lemon juice, dijon mustard, garlic, and a touch of maple syrup to balance the flavors.

Oil-Free Raspberry Pecan Vinaigrette

This dressing offers a beautiful balance of sweet and tangy flavors. It combines fresh raspberries, balsamic vinegar, dijon mustard, pecans, and maple syrup for a unique and delicious option.

Oil-Free Green Goddess Dressing

A vibrant, herby option, this dressing includes avocado, spinach, green onion, shallots, white beans, watercress, parsley, tarragon, chives, and water. It's creamy, silky, and packed with nutrients.

Oil-Free Citrus Hemp Dressing

Another zesty option, this dressing combines lemon juice, hemp seeds, dijon mustard, nutritional yeast, and maple syrup. It's perfect for those who want a bit of sweetness without the overpowering tang of vinegar.

Oil-Free French Dressing

A twist on the classic, this dressing is made with tomato paste, apple cider vinegar, maple syrup, dijon mustard, garlic, and a blend of spices. It's a great way to add a touch of sweetness and depth of flavor to your salads.

Oil-Free Apricot Broccoli Chopped Salad Dressing

A unique and fruity option, this dressing combines apricot preserves, apple cider vinegar, dijon mustard, and maple syrup. It's the perfect way to add a touch of sweetness and tanginess to your broccoli salad.

Oil-Free Italian Hummus Dressing

This dressing brings the flavors of Italy and the Middle East together. It includes hummus, sun-dried tomatoes, lemon juice, garlic, and Italian spices for a vibrant and flavorful option.

Oil-Free Thousand Island Dressing

A plant-based take on a classic, this dressing combines silken tofu, tomato paste, apple cider vinegar, dijon mustard, and a touch of maple syrup. It's perfect for those who want a creamy, slightly sweet, and tangy dressing.

These recipes are just a starting point—feel free to experiment with different ingredients, spices, and flavors to create your own unique oil-free salad dressings. Enjoy exploring the world of plant-based, oil-free options!

Pre-made vegan salad dressings

There are several options for pre-made vegan salad dressings that can be purchased at the store.

Firstly, Follow Your Heart offers a range of classic dressings, including vegan honey mustard, Thousand Island, and Caesar, as well as Creamy Avocado Oil Ranch and Bleu Cheese.

Mother Raw's products are also a good option, with flavours such as Balsamic, Smokey Chipotle, Roasted Garlic Caesar, and Lemon Tahini.

Daiya's Creamy Caesar, Blue Cheeze, and Homestyle Ranch dressings are sure to add a creamy, indulgent touch to your salad.

For a lighter option, Primal Kitchen offers vegan ranch, Caesar, Italian Vinaigrette & Marinade, Greek Vinaigrette & Marinade, and Balsamic Vinaigrette & Marinade, all free from soy, gluten, and added sugars.

If you're looking for a low-FODMAP option, Fody Foods offers a range of vegan and tummy-friendly dressings, including Caesar, Maple Dijon, Balsamic Vinaigrette, and Garden Herb.

Lastly, while not all of Annie's brand dressings are vegan, their Green Goddess Dressing and Shiitake & Sesame Vinaigrette are must-haves.

So, whether you're looking for a classic, creamy, or light option, there are plenty of pre-made vegan salad dressings to choose from!

How to make your own plant-based salad dressing

Making your own plant-based salad dressing is easy and allows you to be creative and flexible with your ingredients. Here is a step-by-step guide on how to make your own plant-based salad dressing:

Ingredients

Firstly, gather your ingredients. A basic plant-based salad dressing consists of three components: fat, acid, and flavourings.

For the fat component, you can use blended avocado, tahini, almond butter, yogurt, blended nuts, or high-quality oils such as extra virgin olive oil.

The acid component can be any type of citrus juice or vinegar. This adds a bright and lively flavour to your dressing.

Finally, choose your flavourings. This can include anything from herbs, spices, garlic, or fruit.

Preparation

Once you have your ingredients, it's time to prepare your dressing. Here are some general steps to follow:

• Combine all the ingredients in a blender or food processor.
• Blend until smooth. You may need to add a small amount of water to achieve your desired consistency.
• Taste and adjust seasoning as needed.
• If you are making a larger batch, store your dressing in an airtight container in the refrigerator. Most plant-based dressings will last for about a week in the fridge.

Examples

Now, let's look at some specific examples of plant-based salad dressings you can make:

Almond Butter Dressing

• 3 tbsp almond butter
• 1.5 tbsp fresh lemon juice
• 1.5 tsp coconut sugar
• 0.5 tsp garlic powder
• 0.25 tsp black pepper
• 3-4 tbsp water (adjust as needed)

Asian Sesame Dressing

• 4 tbsp toasted sesame oil
• 1 tbsp finely grated fresh ginger
• 1-2 cloves finely diced garlic
• 1 tsp honey or sugar

Strawberry Vinaigrette

• 4 large strawberries
• 1 tbsp red wine vinegar
• 2 tbsp agave syrup
• Pinch of black pepper
• 6 tbsp soft silken tofu
• 2 tsp fresh lemon juice
• 0.5 tsp garlic powder
• 0.5 tsp onion powder
• 0.5 tsp oregano flakes
• 0.5 tsp rosemary flakes
• 0.5 tsp basil flakes

Maple Mustard Dressing

• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 0.25 tsp black pepper

Carrot Ginger Dressing

This dressing offers a citrusy kick that complements fresh vegetables, tofu, and chilled soba noodles.

Tahini Caesar Dressing

A plant-based take on the classic Caesar dressing, using tahini, capers, and nutritional yeast to create a creamy, umami flavour.

Tips

When making your own plant-based salad dressing, here are some additional tips to keep in mind:

• Start with a small batch to test out your creation. You can always make more if you like it!
• Be creative and experiment with different ingredients and flavour combinations.
• If you're using a less powerful blender, you may need to soak your nuts or seeds before blending for a smoother consistency.
• Making your own dressing allows you to control the quality of ingredients and avoid preservatives and stabilizers found in store-bought dressings.
• Always taste your dressing and adjust the seasoning to your preference. You can add more acid (vinegar or lemon juice) for brightness, or more fat for a richer, creamier dressing.

Enjoy creating your own plant-based salad dressings and experimenting with different flavours!

Nutritional information for plant-based salad dressings

Salad dressings are an essential component of any salad, transforming bland greens into a flavourful dish. While store-bought dressings often contain large amounts of low-quality oil and salt, making your own plant-based salad dressing allows you to control the ingredients and their quality. This article will explore the nutritional benefits of plant-based salad dressings and provide some recipes for you to try.

The Benefits of Plant-Based Salad Dressings

Plant-based salad dressings offer a healthier alternative to traditional dressings, as they tend to be lower in calories, and free from processed oils, refined sugars, and animal-derived ingredients. They are typically made using whole foods and can be tailored to your specific dietary needs and preferences.

Key Ingredients in Plant-Based Salad Dressings

When creating your own plant-based salad dressing, there are a few key ingredients to consider:

• Fat: Avocado, tahini, high-quality oils, nut butter, yogurt, and blended nuts can add a creamy texture and help the dressing adhere to the vegetables.
• Acid: Citrus juice or vinegar adds a bright, tangy flavour to the dressing.
• Flavourings: Herbs, spices, garlic, and fruit can enhance the taste and make your dressing unique.

Sample Recipes for Plant-Based Salad Dressings

• Almond Butter Dressing: Almond butter, lemon juice, coconut sugar, garlic powder, black pepper, and water.
• Asian Sesame Dressing: Toasted sesame oil, grated ginger, garlic, and honey or sugar.
• Blueberry Vinaigrette: Fresh blueberries, balsamic vinegar, lemon juice, salt, and pepper.
• Green Goddess Avocado Dressing: Avocado, lemon juice, garlic, sea salt, and water.
• Lemon Olive Oil Dressing: Olive oil, lemon juice, garlic, and black pepper.
• Lime and Mint Yogurt Dressing: Yogurt, fresh mint, lime juice, and maple syrup.
• Maple Mustard Dressing: Mustard, maple syrup, olive oil, salt, and pepper.
• Strawberry Balsamic Vinaigrette: Strawberries, neutral-flavoured oil, balsamic vinegar, Dijon mustard, sea salt, and black pepper.
• Creamy Balsamic Dressing: Balsamic vinegar, Dijon mustard, silken tofu, stone-ground mustard, ketchup, lemon juice, black pepper, and salt.
• Tamari Vinaigrette: Balsamic or red wine vinegar, Dijon mustard, silken tofu, stone-ground mustard, agave syrup, lemon juice, black pepper, and tamari.

Final Thoughts

Plant-based salad dressings offer a nutritious and delicious alternative to traditional dressings. By making your own dressings, you can control the ingredients and create unique, healthy options to elevate your salads. Experiment with different ingredients and flavours to find your favourites!

Frequently asked questions