7 Plant Based Low Glycemic Salad Dressing Recipes
When I'm supporting my clients to make changes in their nutrition we often start with 5 Day Reset Program. It's such an excellent way to jump start or restart a healthy lifestyle.
During the 5 Day Reset you fall in love with veggies again and learn how to make truly satisfying smoothies, snacks and meals. And when you learn how to make a truly satisfying salad you will get obsessed with the endless options you can create!
The secret is definitely in whipping up a fresh and delicious dressing!
Here are 6 Plant-Based Dressings - they are also low in calories and low glycemic 🙌
INGREDIENTS
Tamari Vinaigrette
1/4 cup tamari
1/4 cup balsamic or red wine vinegar
2 teaspoons Dijon mustard
1001 Islands
6 tablespoons silken tofu
3 tablespoons stone ground mustard
3 tablespoons ketchup
1 teaspoon squeezed lemon juice
1 pinch salt
1 pinch freshly ground black pepper
Agave Mustard
1/4 cup cup silken tofu
1/4 cup stone ground mustard
3 tablespoons agave syrup (you can also use real maple syrup or unpasteurized honey)
1 pinch salt or to taste
1 pinch freshly ground black pepper or to taste
Strawberry Vinaigrette
4 large strawberries
1 tablespoon red wine vinegar
2 tablespoons agave syrup
1 pinch freshly ground black pepper
Creamy Italian
6 tablespoons soft silken tofu
4 tablespoons water
2 teaspoons freshly squeezed lemon juice
1/2 teaspoon each: garlic powder, onion powder, oregano flakes, rosemary flakes, basil flakes, and salt
1 pinch freshly ground black pepper
Sesame Umami
1/4 cup tamari (optional soy sauce)
2 tablespoons toasted sesame seeds
2 tablespoons rice vinegar
2 tablespoons water
1 clove garlic
INSTRUCTIONS
Tamari Vinaigrette
Whisk and mix with salad.
1001 Islands
Puree using immersion blender or whisk briskly until smooth.
Agave Mustard
Puree using immersion blender or whisk briskly until smooth.
Strawberry Vinaigrette
Mix in food processor or pulse in high speed blender to retain texture if desired.
Creamy Italian
Puree tofu and water using a small food processor or immersion blender then pulse-blend in other ingredients to retain bits of color from herb flakes.
Sesame Umami
Toast sesame seeds in skillet over medium-high heat until they pop, then grind seeds in spice grinder and whisk together with other ingredients.
Notes
All dressing recipes are under 50 calories per serving.
And my all time favourite Green Goddess Dressing
INGREDIENTS
1/3 cup tahini (or creamy almond butter)
1 to 2 tbsp chopped parsley
1/2 + cup chopped green onion (or 1/2 c chopped red onion)
1 tbsp sesame seed
2 tbsp tamari sauce (Use Coconut aminos for Whole 30 compliant)
2 tbsp apple cider vinegar
2 tbsp lemon juice (1/2 a lemon squeezed)
1/4 to 1/2 tsp sea salt and black pepper each (to taste)
1 tsp minced garlic or 2 garlic cloves
1/3 cup coconut milk or almond milk (see notes for this)
1/4 cup olive oil or avocado oil
Thinner consistency option – to make thinner dressing add in 2 tbsp water or a bit more oil.
Thicker option – For EXTRA thick add in 1/3 of ripe avocado.
INSTRUCTIONS
Be sure to chop all your veggies first.
Measure them out.
Place everything but the oil in a food processor.
Pulse or thin out.
Then keep the food processor running and add in your oil slowly.
Add more onion or salt at the end if desired.
Notes for dressing it’s best to use a coconut drinking milk or almond milk so it doesn’t thicken to much in the fridge. But if you use coconut milk from a can, it still tastes great, just thickens in the fridge.
You would need to mix it up or add water or oil to thin it out.
Thicker option -> For EXTRA thick add in 1/3 of ripe avocado.
This makes anywhere from 2/3 to 1 cup.
Nutrition Notes
Calories per 2 tbsp are around 115 calories if you use almond milk.
Notes for dressing it’s best to use a coconut drinking milk or almond milk so it doesn’t thicken to much in the fridge. But if you use coconut milk from a can, it still tastes great, just thickens in the fridge. You would need to mix it up or add water or oil to thin it out.
SOURCES
https://www.cottercrunch.com
