4 Simple Homemade Dressings

Do not fall into the trap of purchasing commercial salad dressings and vinaigrettes, unless you read the ingredients on the back because most are full of sugars/sweetners/extra fats and can turn a healthy meal into an unhealthy meal. The following salad dressings are all vegan and healthy versions of my old favourite dressings that are packed full of sugar. As always, change the qantities of ingredients to suit your taste-this is just the ratios I use. These are all made to serve one, but can be doubled/tripled depending on the size of your salad or how many people you are serving!

1. Lemon-Pepper Herb

  • 1 lemon, juiced
  • 1 tbl apple cider vinegar
  • 1/2 tbl olive oil
  • 1/2 tsp cracked pepper
  • 2 tbl of diced fresh parsley
  • 2 tbl of diced fresh coriander
  • 2 tbl of diced fresh chives

Healthy Creamy ‘Pasta’ Dressing

  • 2 tbl tahini
  • 1 tbl olive oil
  • 1/2 lemon, juiced
  • 1/2 tbl apple cider vinegar
  • 1 tbl almond milk
  • pinch of salt & pepper

Citrus Vinaigrette

  • 1 whole lemon, juiced
  • 1 tsp grated lemon peel
  • 1/2 orange, juiced
  • 1 tbl olive oil
  • 1 tsp seeded mustard
  • 1 tsp tahini
  • pinch of salt & pepper

Tangy Honey Mustard 
(This can be made vegan by substituting the honey for rice malt syrup)

  • 1 tsp honey
  • 1 tbl lemon juice
  • 1 tsp seeded mustard
  • 1 tsp mustard
  • 1 tbl tahini
  • 1 tbl olive oil
  • pinch of salt & pepper
  • 1 tsp apple cider vinegar

whisk all ingredients for around 30seconds and massage into meals before eating- it tastes a lot better!

Veggie Patty, Sauteed Mushroom & Hummus Vegan Bowl

This bowl is a mix of vegetables and I added some brown rice and quinoa to the mushrooms as they were left over in my fridge, but you don’t have to. The vegan bowl consists of mixed lettuce, cherry tomatoes, baby cucumber, sauteed mushrooms with brown rice and quinoa, vegetable patties and hummus. My own homemade hummus recipe will be posted within the next couple weeks.

Veggie Patty, Sauteed Mushroom & Hummus Vegan Bowl

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Ingredients

Vegetable Patties

  • 1/2 white potato, steamed, mashed
  • 1/2 small sweet potato, steamed, mashed
  • 1/2 cup lentils, cooked
  • 1/2 medium brown onion, diced
  • 1/2 carrot, grated
  • 1/4 cup almond meal
  • 1 tsp garlic
  • Salt & pepper
  • 1 tsp ground cumin
  • 1 tbl olive oil

Combine all ingredients into a bowl with your hands and roll into patties (mine formed 2). Fry over medium heat with olive oil until cooked, set aside.

Sauteed Mushrooms

  • 1 tbl olive oil
  • 1 tbl garlic, crushed
  • 5-6 regular mushrooms, diced
  • 2 tbl tamari sauce
  • 1/4 cup vegetable stock

Fry olive oil, garlic for 1 minute on high and add mushrooms, fry for a further 3 minutes. Add tamari sauce and stock, simmer until sauce thickens slightly and mushrooms are cooked, set aside.

Salad

  • 1 cup mixed lettuce
  • 5 cherry tomatoes
  • 3 baby cucumbers
  • 2 tbl hummus (homemade recipe coming soon)

Place ingredients in the bowl & top with mushrooms & vegetable patties. Top with hummus!

Mixed shredded carrot & beetroot salad with poached chicken & homemade dressing

A fresh summer salad that is sweet, light, fresh and filling at the same time. I also threw together this homemade salad dressing today and it turned out well.

Ingredients

  • 1 cup mixed salad leaves
  • 1/4 cup shredded carrot
  • 1/4 cup shredded beetroot
  • 1/4 red onion, diced
  • 80g cooked chicken (I poached mine)
  • Sprinkle of dried raisins
  • Sprinkle of coconut flakes

Dressing

  • 1 tbl olive oil
  • 1 whole lime, juiced
  • 1cm ginger, grated
  • 1 tsp honey
  • 1 tsp seeded mustard
  • Pinch of salt

Method

Simply combine all ingredients and add the dressing!

Healthy Beef Burrito Bowl

I am all for cutting out the bread from the sandwich-or in this case cutting out the wrap from the burrito and filling in all that extra space with more nutrient dense ingredients in its place.

Almost all commercially bought tortillas or wraps are packed with so many nasty additives like sugars, gums and thickeners and things the body just doesn’t recognise. If you cannot understand half the ingredients how is your body supposed to understand how to process it?

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Serves 1

Ingredients

  • 100g grass-fed beef mince
  • 1 garlic clove, crushed
  • 1 tbl olive oil
  • ¼ brown onion, diced
  • ½ tsp paprika
  • ½ tsp ground cumin
  • Pinch of salt & pepper
  • ¼ cup water
  • 1 ½ cups mixed lettuce
  • ½ cup broccoli, diced
  • ½ tomato
  • ½ cup cook quinoa & brown rice
  • ¼ cup capsicum, diced
  • DressingJuice of ½ lime
  • 1 tsp olive oil Pinch salt

Method

Fry mince, garlic and onion in olive oil until brown. Add spices and water, simmer for 5-10 minutes.

Prepare all salad ingredients and brown rice & quinoa in a bowl.

Add cooked mince into the bowl.

Mix dressing together and pour over ingredients, enjoy.

 

 

Asian Soba Noodle Salad with Tofu & Orange dressing

A light-yet filling salad, very fresh and crunchy, filled with vitamins and minerals. The dressing gives this dish a fresh citrus aroma with a sweet after taste. Perfect for a pre-packed lunch or lunch at home.

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Serves 1

Ingredients

Salad

  • 1 ½ cups mixed lettuce
  • ½ carrot, thinly sliced
  • ¼ red onion, sliced
  • ¼ cup coriander, diced
  • ½ cup red cabbage, diced
  • 5 cherry tomatoes, halved
  • ¼ avocado, diced
  • 150g tofu, cooked
  • 60-80g of soba noodles, cooked
  • Flaked almonds to serve

Dressing

  • Juice of 1 orange
  • Juice of ½ lime
  • 1 tbl olive oil
  • 1 tsp rice malt syrup

Method

  1. Combine all salad ingredients in a large bowl.
  2. Prepare orange dressing and add to the bowl, mix thoroughly.
  3. Serve with flaked almonds on top