This following came from a Dr. Fuhrman post back in 2015. Most salad dressings are loaded with oil, and we know that oil packs a lot of unnecessary calories and fat. One tablespoon of oil contains 120 calories and 9 grams of fat, plus oil has NO nutritional value. Here's a way to make your own, and save money on those expensive oil free dressings sold in certain organic, whole food stores.
The Perfect Dressings should contain: a Healthy Fat, A Splash of Tartness, Fruit, Liquid, and Flavoring.
Healthy Fats: Choose one:
- 1/4-1/2 cup raw nuts
- 1/4-1/2 cup raw seeds
- 1/4-1/2 cup raw nuts/seeds combination
- 1/4-1/2 cup raw nut or seed butter
- 1 ripe avocado
Splash of Tartness: Choose one:
- 1/4 cup flavored vinegar
- 1/4 cup balsamic vinegar
- 1/4 cup lemon juice
- 1/4 cup wine vinegar
Fruit: Choose one:
- 4 regular dates or 2 medjool dates
- 1 cup berries
- 1 cup apples
- 1 cup oranges
- 2 T raisins
Liquids: Add enough for desired consistency:
- water
- carrot juice
- unsweetened hemp or almond milk
- pasta sauce or tomato sauce
Flavors: Choose as many as you crave!:
- garlic (1 bulb or 8 cloves roasted)
- mustard (1 tsp)
- fresh herbs (1-2 tsps)
- dried herbs (1/4 - 1 tsp)
- no salt seasoning (1/2-1 tsp)
- onion powder (1/2-1 tsp)
- black pepper, to taste
- cayenne pepper, to taste
Walla - You've created your own unique Perfect Salad Dressing!