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Natural Salad Dressings: Sweet Asian Dressing and More

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I had a customer ask for some healthy salad dressing recipes, since she was allergic to soy (and many prepackaged dressings contain soy).  In doing some research I came across this webpage, which has a full list of healthy, natural salad dressings which are easy to make and don't require exotic ingredients.  I'm partial to the Sweet Asian dressing which I've reposted below, but she has several others on the site which sound delicious!

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Sweet Asian Salad Dressing

1/3 cup olive oil

3 Tablespoons apple cider vinegar

2 teaspoons soy sauce

2 teaspoons honey

Pinch of dried ginger or 1/2 tsp fresh zested ginger root (preferable)

Spices to taste

Read the complete recipe and directions at Wellness Mama


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Carrot, Walnut, Cranberry Bread with Almond Flour

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gluten free carrot bread

Ingredients:

1 1/2 cup almond flour 
2 teaspoons baking powder
1/4 teaspoon salt
2 teaspoon cinnamon
3 eggs
2 teaspoons vanilla extract
4 tablespoons coconut oil
4 bananas, mashed (1 cup)
2 tablespoons honey or maple syrup
4 medium carrots, shredded
1/2 cup unsweetened coconut
1/2 cup dried cranberries
1/4 cup walnuts, chopped

Read the complete recipe and directions at bigeatstinykitchen.com

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Black Bean and Brown Rice Salad

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This salad is great on its own or makes a fantastic wrap for lunch or dinner!

  • 1 1/2 cups home-cooked black beans, or 1 (15-ounce) can black beans, drain and rinse
  • 3 cups cooked and cooled brown rice, cooked to package directions (optional quinoa)
  • 1 1/2 cups finely grated raw zucchini
  • 1/4 cup freshly chopped cilantro
  • 1/2 teaspoon cumin
  • 14 teaspoon black pepper
  • Kosher or sea salt to taste
  • 2 garlic cloves, chopped
  • 1 tablespoon olive oil
  • 1/2 cup diced red onion
  • 1/2 cup grated Parmesan cheese

Read the complete recipe and directions at skinnyms.com


 

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Ina Gartens Orzo with Roasted Vegetables

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Orzo is a wonderful pasta, and it pairs perfectly with fresh vegetables.  This is a light and different salad to enjoy this summer!

inasalad

 

Ingredients:

  • 1 small eggplant, 3/4-inch diced
  • 1 red bell pepper, 1-inch diced
  • 1 yellow bell pepper, 1-inch diced
  • 1 red onion, peeled and 1-inch diced
  • 2 garlic cloves, minced
  • 1/3 cup good olive oil
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 pound orzo or rice-shaped pasta

For the dressing:

  • 1/3 cup freshly squeezed lemon juice (juice of 2 lemons)
  • 1/3 cup good olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper

To assemble:

  • 4 scallions, minced (white and green parts)
  • 1/4 cup pine nuts, toasted
  • 3/4 feta cheese (Ina says "good" feta, not crumbled, but I used crumbled - sorry girlfriend)
  • 15 fresh basil leaves, cut into julienne

Read the complete recipe and directions at andtheycookedhappilyeverafter.com

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No Bake Energy Bites

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These are a delicious and healthy snack for kids (or anyone).  They’re particularly great since they’re “no bake”.

energybites

•    ½ cup coconut flakes
•    1 cup old-fashioned oats
•    ½ cup brown rice crisp cereal
•    ½ cup ground flaxseed
•    ¼ tsp. cinnamon
•    ½ cup nut butter (I've used almond butter and peanut butter, as well as a combination of the two)
•    ⅓ cup honey
•    1 tsp. vanilla
•    ¼ cup mini chocolate chips (can substitute dried blueberries or raisins)

 

Read the complete recipe and directions at kristineskitchenblog.com

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The “Life Changing Loaf of Bread”

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This bread is literally health on a plate.  It’s more dense than most breads, but it’s wonderfully filling and makes a fantastic breakfast or snack.

healthbread

•    1 cup sunflower seed kernels (not in the shell)
•    ½ cup flax seeds
•    ½ cup hazelnuts or almonds
•    1 ½ cup rolled oats (if making gluten-free, make sure to get certified gluten-free oats)
•    2 tablespoons chia seeds
•    4 tablespoons psyllium seed husks (3 tablespoons if using psyllium husk powder)
•    1 teaspoon fine grain sea salt (add 1/2 teaspoon if using coarse salt)
•    1 tablespoon maple syrup (for sugar-free diets, use a pinch of stevia)
•    3 tablespoons melted coconut oil or ghee
•    1 ½ cup water

 

Read the complete recipe and directions at food52.com

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Black-Eyed Pea Salad with Tomatoes and Peppers

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I love black eyed peas.  They’re full of protein and fiber and are absolutely delicious.

•    3 tablespoon(s) olive oil
•    2 tablespoon(s) balsamic vinegar
•    1 clove(s) garlic, finely chopped
•    1 teaspoon(s) granulated sugar
•    Kosher salt
•    Pepper
•    2 can(s) (15 1/2 ounces each) black-eyed peas, rinsed
•    2 plum tomatoes, cut into 1-inch pieces
•    1 small red bell pepper, cut into 1/2-inch pieces
•    1 jalapeño (seeded for less heat, if desired), finely chopped
•    1/2 cup(s) roughly chopped fresh flat-leaf parsley

 

Read the complete recipe and directions at Delish.com

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Gluten Free Lava Mug Cake

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This is an invaluable recipe to have on hand if there’s anyone with a gluten sensitivity in your household;  an individual serving-sized cake that takes three minutes to make and is reasonably healthy- what could be better?

lavacake

2 Tbs. coconut flour

2 Tbs. cocoa powder

1/4 tsp. baking powder

2 tsp. raw honey

1/3 c. coconut milk

1 egg

3 oz. dark chocolate

Read the complete recipe and directions at nummyformytummy.com

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Easy Spicy Black Beans and Sweet Potatoes

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This is a great recipe for a fast, healthy lunch or dinner.  Sweet potatoes and black beans are perfect partners, and are full of fiber which helps you to feel fuller, longer.

blackbeanpotatoo

2 ½ cups black beans and their cooking liquid (or 1 can of black beans)
2 cups chopped sweet potato
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon ground cayenne pepper
1 avocado, diced
1 bunch cilantro, chopped
salt and pepper to taste

Read the complete recipe and directions at wholefoodmomonabudget.com

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Spring Buckwheat Salad

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buckwheatsalad

1 cup whole buckwheat groats
2 cups water
1/2 tsp sea salt
1 large handful fresh flat-leaf parsley, finely chopped
juice from 1/2 lemon, or more to taste + more for the asparagus
1 drizzle cold-pressed olive oil or rapeseed oil + more for the asparagus
1 tbsp honey, preferable unheated
1 bunch asparagus (approx. 15 spears)
4 thin slices wholegrain sourdough rye bread
1 bunch radishes (approx. 15), sliced
1 lb. strawberries, sliced
10 slices of shaved parmesan cheese
1 small handful pea sprouts

Read the complete recipe and directions at greenkitchenstories.com

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Brussels Sprout Fried Rice

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I love this recipe blog, and this recipe is delicious.  Brussels sprouts are incredibly nutrient dense, and this is a tasty new way to eat them!

friedrice

2 tablespoons refined coconut oil, divided
12 oz Brussel sprouts, trimmed and quartered
1 large carrot, peeled and sliced into thin half-moons
1/4 cup pine nuts
1/4 cup fresh basil
1 cup loosely packed fresh cilantro
1 cup finely chopped scallions
2 cloves garlic, minced
1 tablespoon fresh minced ginger
4 cups cooked and cooled jasmine rice
1/4 teaspoon red pepper flakes
2 tablespoons soy sauce or tamari
1 tablespoon fresh lime juice
1/2 teaspoon agave

 

Sriracha to serve

Read the complete recipe and directions at The Post Punk Kitchen

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Soft and Chewy Granola Bars

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On mornings when you're running out the door, it's great to have some healthy granola bars in the house to take with in the car for a quick breakfast (or snack) on the run.

granola
  • 2 1/2 cups old fashioned rolled oats
  • 1/2 cup whole almonds, coarsely chopped
  • 1/3 cup honey
  • 1/4 cup unsalted butter, cut into pieces*
  • 1/4 cup packed light brown sugar
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon kosher salt
  • 1/2 cup dried cranberries, coarsely chopped
  • 1/4 cup plus 2 tablespoons mini chocolate chips

*For a dairy free version, use Earth Balance Buttery Sticks

Read the complete recipe and directions at inspiredtaste.net

Overnight Oatmeal Cinnamon Pancakes

My daughter loves pancakes.  Unfortunately I don't have the time most mornings that it takes to make them.  This recipe is a great solution (plus it's healthy and fiber-full, something most pancake recipes are not).  The batter is made the night before, and the actual cooking of the pancakes doesn't take much more time than it takes to make toast.

  • 2 cups quick oatmeal
  • 3/4 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 1/4 teaspoons cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 cup honey
  • 2 large eggs
  • 1 teaspoon vanilla
  • 2 1/2 cups buttermilk*

*For a dairy free option, use slightly less than 2 1/2 cups of non dairy milk, mixed with 2 tbs. of vinegar.  Simply using 2 1/2 cups of a non dairy milk would work too.

Read the complete recipe and directions at melskitchencafe.com

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Easy Overnight Steel Cut Oatmeal

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Steel cut oats are amazing, and higher in fiber than regular rolled oats.  The only thing that can put people off is that they have a long cooking time.  This recipe solves that since it's made the night before.

Even if you're not a fan of oatmeal, I'd recommend giving steel cut oats a try.

  • 4 cups (32 ounces) water
  • 1 cup steel cut oats
  • 1/4 teaspoon sea salt
  • optional – dark or light brown sugar, honey or cinnamon to top the oats and mix in for a touch of sweetness or a dollop of peanut or almond butter
  • toppings such as toasted walnuts, fresh or dried blueberries, goji berries, fresh blackberries, raspberries, strawberries, sliced banana, cranberries, dried cherries, sliced peaches, fresh mango, you name it

Read the complete recipe and directions at marinmamacooks.com

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Roasted Corn Chowder Recipe with Lime and Cilantro

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1 tablespoon olive oil

1 teaspoon cumin

1/2 to 1 teaspoon curry or chili powder or paste, mild or hot, to taste

4-5 cloves fresh garlic, chopped

1 medium sweet onion, diced

3 ears of corn, roasted, kernels removed

1 large sweet potato, peeled, diced

1 14-oz can Muir Glen Organic Fire Roasted Diced Tomatoes with Green Chiles

1 cup seeded, chopped fresh heirloom tomatoes- I used yellow and pink

4 oz. chopped roasted green chiles

1 quart light vegetable broth

1 14-oz can coconut milk

2 rounded cups* cubed organic tofu or cooked chicken pieces

Sea salt and ground pepper, to taste

A quick drizzle of organic raw agave, to taste

 

To serve:

 

3 tablespoons fresh chopped cilantro

Fresh lime juice from 2 juicy limes

Read the complete recipe and directions at glutenfreegoddess.blogspot.com

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Four Grain Salad

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This is a fantastic salad that makes a great lunch.  Fiber and unprocessed grains do not cause spikes in blood sugar and can help you to feel full longer, aiding weight loss.

  1/2 cup brown rice

  1/2 cup black heirloom rice

  1/4 cup barley

  1/4 dried winter wheat berries

  1 large sweet onion, rough chopped

  6 ounces grape tomatoes, sliced

  4 green onions, sliced

  1 tablespoon toasted sesame oil

  6 ounces sliced white mushrooms

  Kosher salt

  Freshly ground black pepper

  ½ cup toasted chopped pecans (optional)

Read the complete recipe and directions at saltedandstyled.com

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Cannellini Bean and Kale Soup

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1 Tbs. extra-virgin olive oil
1 medium yellow onion, finely chopped (1-1/2 cups)
1 medium carrot, peeled and finely chopped (3/4 cup)
1 medium celery stalk, finely chopped (3/4 cup)
1-1/2 tsp. minced fresh rosemary
2 Tbs. tomato paste
2 large cloves garlic, minced (1 Tbs.)
1 quart homemade or lower-salt vegetable broth
Two 15-oz. cans cannellini beans, rinsed and drained
6 oz. Lacinato kale, center ribs removed, leaves chopped (about 4 firmly packed cups)
1 Parmigiano-Reggiano rind (1x3 inches; optional)
1-1/2 tsp. cider vinegar
Kosher salt and freshly ground black pepper

Read the complete recipe and directions at finecooking.com