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September 2, 2018

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10 Simple Recipes for Oil-Free Vegan Salad Dressings!

August 22, 2018

 

 

Salads are so easy to make, and they’re also great vehicles for incorporating a variety of vegetables into your diet. However, it is most unfortunate when the health benefits of eating salads are sabotaged by dressings loaded with fats and oils. This is why I am providing you with ten simple recipes for no-oil vegan salad dressings. So go ahead, make a decadent salad and enjoy them with the knowledge that they are truly healthy.

 

 

 

 

PIQUANT DRESSING

From Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

 

Makes 1/2 cup

 

Ingredients:

  • 1/4 cup seasoned rice vinegar

  • 1/4 cup salsa

  • 1 garlic clove, pressed

 

Directions:

Whisk all the ingredients together.

 

 

 

CREAMY DILL DRESSING

From Healthy Eating For Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

 

Makes about 1 1/2 cups

 

Ingredients:

  • 1 12.3-ounce package firm silken tofu

  • 2 tablespoons lemon juice

  • 3 tablespoons seasoned rice vinegar

  • 1 tablespoon cider vinegar

  • 1 teaspoon garlic granules or powder

  • 1/2 teaspoon dried dill weed

  • 1/4 teaspoon salt

 

Directions:

Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.

 

 

 

 

BALSAMIC VINAIGRETTE

From Healthy Eating For Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

 

Makes 1/4 cup

 

Ingredients:

  • 2 tablespoons balsamic vinegar

  • 2 tablespoons seasoned rice vinegar

  • 1 tablespoon ketchup

  • 1 teaspoon stone-ground mustard

  • 1 garlic clove, pressed

 

Directions:

Whisk vinegars, ketchup, mustard, and garlic together.

 

 

 

 

FAT-FREE VINAIGRETTE

From Fat-Free & Easy by Jennifer Raymond

 

Makes about 1/2 cup

 

Ingredients:

  • 1/2 cup seasoned rice vinegar

  • 1-2 teaspoons stone-ground or Dijon mustard

  • 1 garlic clove, crushed or pressed

 

Directions:

Whisk all ingredients together.

 

 

 

 

ORIENTAL SALAD DRESSING

From The McDougall Quick and Easy Cookbook by John A. and Mary McDougall

 

Makes 3/4 cup

 

Ingredients:

  • 1/4 cup soy sauce

  • 1/4 cup rice vinegar

  • 1/4 cup water

  • 1/4 teaspoon minced fresh garlic

  • 1/4 teaspoon minced fresh ginger

 

Directions:

Combine all ingredients in a covered jar. Shake to mix. Store in a covered jar in the refrigerator. Variation: To make this into a Dijon-oriental dressing, add 2 teaspoons Dijon mustard.

 

 

 

 

 

McDOUGALL’S VINAIGRETTE DRESSING

From The McDougall Quick and Easy Cookbook by John and Mary McDougall

 

Makes 3/4 cup

 

Ingredients:

  • 3 tablespoons plain non-dairy yogurt

  • 3 tablespoons orange juice

  • 3 tablespoons chopped fresh cilantro or parsley

  • 2 tablespoons water

  • 2 tablespoons white wine vinegar

  • 2 tablespoons lime juice

  • 1 teaspoon chili powder

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon ground cumin

 

Directions:

Combine all ingredients in a covered jar. Shake to mix. Use at once or refrigerate for later use.

 

 

 

 

 

HUMMUS SALAD DRESSING

From Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn, Jr., M.D.

 

Makes 1/4 cup

 

Ingredients:

  • 2 heaping tablespoons no-tahini, no-oil hummus (I love the Good Neighbors Organic No Fat Simply Zero Hummus)

  • 2 tablespoons balsamic vinegar or vinegar of choice

  • 1/2 teaspoon mustard of choice

 

Directions:

Mix and pour over greens.

 

 

 

 

JANE’S 3, 2, 1 SALAD DRESSING

From Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn, Jr., M.D.

 

Makes about 1/3 cup

 

Ingredients:

  • 3 tablespoons balsamic vinegar

  • 2 tablespoons mustard of choice

  • 1 tablespoon maple syrup

 

Directions:

Mix all ingredients in a small bowl and whisk until smooth. 

 

 

 

 

CREAMY CILANTRO-GARLIC DRESSING

From The Starch Solution by Dr. John A. McDougall and Mary McDougall

 

Makes about 2 cups

 

Ingredients:

  • 1 package (12.3 ounces) silken tofu, drained in a fine-mesh strainer

  • 1/2 cup rice wine vinegar

  • 1/4 cup regular or reduced-sodium soy sauce

  • 2-3 cloves garlic, crushed or minced

  • 1/2 bunch fresh cilantro

 

Directions:

Combine the tofu, vinegar, soy sauce, and garlic in a blender or food processor and blend or process until smooth. Add the cilantro and process again just until the cilantro is chopped. Pour the dressing into a jar, cover, and refrigerate for at least 1 hour or up to 5 days. 

 

 

 

 

MAPLE-MUSTARD DRESSING

Recipe by Julieanna Hever from Forks Over Knives Cookbook

 

Ingredients:

  • 1 cup cooked cannellini beans

  • 2 tablespoons tahini

  • 2 tablespoons stone-ground or Dijon mustard

  • 2 tablespoons nutritional yeast

  • 1 to 2 tablespoons low-sodium soy sauce, or Bragg’s Liquid Aminos

  • 1 tablespoon 100% pure maple syrup

  • Zest and juice of 1 lemon

 

Directions:

In a blender, combine the cannellini beans, tahini, mustard, nutritional yeast, soy sauce, maple syrup, lemon zest and juice, and 1/4 cup water, and blend on high until smooth. Add more water as need to achieve a smooth consistency.

 

 

 

For the record, I have been topping my salads with the Hummus Salad Dressing every day for about one week, and I’m totally hooked!  Another personal favorite was shared in a previous blog post here, so take a peak at that one too.  Which one sounds the best to you?

 

For more healthy living tips, be sure to subscribe and if you would like personalized coaching to facilitate the implementation of additional healthy strategies into your life,  take advantage of my FREE 50 minute health consultations.  Book yours today at www.buddingvegan.com

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