My fibromyalgia makes me very sensitive to the foods I eat. One meal of processed foods and I suffer for at least few days, with more fatigue, more pain, and more brain fog. One day of eating plenty of fresh, dark green leafy vegetables and a healthy homemade salad dressing, I feel better immediately.
However, if I added store-bought, processed salad dressing I’d undo all the goodness of the greens. I feel it immediately. It’s been years since I last bought a jar of salad dressing. I’ve discovered the formula to save you from ever having to buy mass-produced, chemically-processed salad dressings ever again. Here are the only 3 ingredients you’ll ever need for easy, healthy homemade salad dressing.
Just Three Ingredients
The secret is to choose one ingredient from each of the three categories below. Mix and match, experiment to find your favourite, wow your guests. One of my favourite all-time go-to salad dressings has just two ingredients, and I’ll talk about that one in a minute, but you’ll never need more than three. Here’s the formula:
Oil + High Acidity Liquid + Flavour Enhancers.
The ratio of high acidity liquid to oil will always be 3-to-1. Ish. The amount of the flavour enhancer will depend on the enhancer and your personal taste preferences.
All you need to do is choose one item from each of these three categories, stir/mix/blend, and enjoy!
- Coconut oil – mild flavoured, light textured, super healthy brain food
- Sesame Oil – wonderful nutty flavour (this one’s my fave!)
- Avocado Oil – very mild flavour, light texture
- Olive Oil – depending on the type you buy, can be heavy flavour
- Grapeseed Oil – delicate
- Balsamic vinegar
- Apple cider vinegar
- Red wine vinegar
- Fresh-squeezed lemon juice, lime juice, orange juice, or grapefruit juice
- White vinegar
- Red wine or white wine
- Crushed and dried chilli peppers
- Crushed chiltepins (small, round, red Mexican seed pods that pack a serious spice kick)
- Sweeteners, such as raw organic sugar, honey, stevia, molasses
- Herbs or spices, such as dried or fresh oregano, basil, cilantro, cumin, mint, thyme, or any other favourite from your spice cupboard
- Crushed garlic minced/pressed shallot, red onion, white onion
- Minced/pressed shallot, red onion or white onion
You can also experiment with adding poppy seeds or sesame seeds.
Healthy Homemade Salad Dressings
I’ve experimented with just about every conceivable combination from these lists. And my all-time favourite is just sesame oil and balsamic vinegar. When I’m in the mood for a little kick I’ll stir in some dried chilli peppers or crushed chiltepins. But many days I just stick with the sesame oil and balsamic. Good enough for guests!
Today, making the healthy, homemade salad dressing is the easiest part of making the salad, and I can mix it up so I never have to eat the same dressing day after day. Unless I want to.