Get the Skinny with DIY Superfood Salad Dressings

 

We’re Getting the Skinny on 3 homemade salad dressings that are packed with antioxidants and flavor, with almost no sodium and no added sugar.  And the best part:  They all take less than 10 minutes to prepare.

 

 

 

 

 

Recipes developed by Lindsay Haney, RDN

 

 

 

Greek Berry Dressing

 

Makes 8 Servings

 

 

 

1 cup whole strawberries, about 6 large strawberries

 

¼  cup pomegranate juice

 

2 tablespoons flax seed oil

 

¼ cup plain Greek yogurt

 

2 tbsp white wine vinegar

 

 

2 tablespoons sunflower seeds, (optional)

 

 

 

Blend strawberries, oil, and pomegranate juice in food processor until strawberries are pureed. Add in yogurt and blend evenly. Mix in vinegar. If using, add in sunflower seeds and blend until seeds are finely chopped or save to sprinkle on the salad separately.

 

 

 

Serving suggestion: Drizzle over mixed greens with tangerine segments and a sprinkling of sunflower seeds.

 

 

 

Per two-tablespoon serving: 75 calories, <1 gram saturated fat, 5 grams carbohydrate, 1 gram fiber, 3 grams sugar, <5 mg sodium.

 

 

 

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Chia Greek Dressing

 

Makes 8 Servings

 

 

 

½ cup Greek yogurt

 

2 tablespoons walnut oil

 

½  teaspoon pepper

 

¼ teaspoon garlic powder

 

3 tablespoons champagne vinegar

 

1 tablespoon  chia seeds

 

2 tablespoons water to thin

 

 

 

Combine yogurt, oil, pepper, and garlic powder and blend in food processor or by hand until mixed evenly. Add vinegar and continue to blend. Mix in chia seeds by hand, in order to avoid crushing the seeds. If necessary, add water to thin. Refrigerate until ready to serve.

 

 

 

Serving suggestion: Drizzle Chia Greek Dressing over a bed of baby spinach leaves topped with fresh peaches and almond slivers.

 

 

 

Per two-tablespoon serving: 50 calories, < gram saturated fat, 1 gram carbohydrate, <1 gram sugar, 0.5 gram fiber, 2 grams protein , 5 mg sodium

 

 

 

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Kale Pesto Dressing

 

Makes 8 Servings

 

 

 

2 cup kale, chopped and de-stemmed

 

¼ cup pine nuts

 

1 clove garlic, pressed

 

¼ cup red wine vinegar

 

2 tablespoon lemon juice

 

Ground pepper

 

½ cup olive oil

 

 

 

Blend kale and pine nuts in food processor until the nuts are finely chopped. Add in garlic, vinegar, lemon juice and pepper. Blend until mixed evenly. Place contents into salad pourer and add oil. Mix until it is emulsified and serve immediately. If refrigerating, allow time to serve at room temperature.

 

 

 

For fewer calories: use more kale, lemon juice, and vinegar, and ¼ cup olive oil.

 

 

 

Serving suggestion:  Drizzle over mixed greens with cherry tomatoes, thinly sliced carrots, strained black beans, and a sprinkle of Parmesan cheese.

 

 

 

Per two-tablespoon serving: 145 calories, <0.5 grams saturated fat, 1.4 grams carbohydrate, 0.3 grams fiber, <1 gram sugar, 1 gram protein, <5 mg sodium

 

 

 

 

 

**Use or freeze homemade salad dressings within 7 days**

 


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