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If you’re looking to keep your calorie count low when enjoying salads, the easiest way to do it is to keep the fatty oils out of your dressing and just opt for whole foods that provide a good source of nutrients along with their fats. For example, olives, avocados, coconut, and nuts and seeds are all awesome options to use in whole food format versus just their oil. Why not get all the benefits of the food besides just the fat, right?
For example, you can simply add a tablespoon of your favorite nuts or seeds, or a quarter of an avocado to your salad, and then drizzle on some naturally fat-free salad dressings like those below. You then have yourself a nutritious and delicious salad that isn’t dripping with oil or dairy-based creamy sauces.
Give these a try for an incredible flavor that’s also healthy for you!
1. Creamy Cracked Pink Pepper Dressing
Pink pepper offers a striking color to this dressing, which makes any salad stand out from the crowd. The cucumber is loaded with minerals and provides a refreshing undertone, and the nutritional yeast thickens things up and gives the dressing more body. To make a batch, you’ll need:
- 1 tsp pink cracked peppercorns
Place everything but the peppercorns in your blender and mix on high until well combined. Pour the dressing into a reusable container, add the peppercorns, and give the dressing a little shake. Add some extra flavor and texture to your mushrooms by marinating them in this dressing.
2. Zesty Cranberry and Lemon Herb Dressing
Why wait until a special holiday like Thanksgiving to enjoy the zesty flavor and health benefits of cranberries? Dried cranberries are available for use year-round, and they are a natural thickener that comes in handy when making homemade dressings. Not to mention, cranberries just so happen to help cleanse the liver and protect the heart. Gather the following ingredients to make this elegant salad topping:
- 1 peeled zucchini (optional, for texture)
- The fresh juice of one lemon
- 3 sprigs each of basil, parsley, and thyme or a mix of your favorites
- 1 tbsp sweetener of choice, or 1-2 dates
Just blend everything on high until it’s nice and creamy! This makes a great base for vegetable soup and stir-fry too.
3. Sweet and Spicy Curried Caper Dressing
Take your taste buds to India with the help of this rich and decadent dressing. The turmeric in curry powder acts as an anti-inflammatory and may even relieve headaches. The capers in this dressing provide a rich and salty flavor that will make your salad completely satisfying as a meal in itself. Get busy in the kitchen with these ingredients:
- 1 peeled zucchini (optional, for texture)
Blend all of the ingredients to create a sweet curry dressing with a serious spicy kick. If you find the dressing too spicy for your liking, add a date or two to the mix to sweeten things up a little more. Drizzle this dressing on steamed veggies or rice to spice up your dinner plate.
4. Simple “Honey” Mustard Dressing
Honeybees have enough problems to face, and there is no need to add to them by exploiting their honey. Luckily, you don’t have to stress out the bees to enjoy foods that traditionally have honey in them. Here’s a vegan take on the ever-popular honey mustard dressing that you have known and loved growing up:
Either blend the mixture until well combined, or mince the garlic by hand and replace the dates with agave nectar or maple syrup and mix the dressing by hand. This dressing also makes a great topping for wraps and sandwiches.
Make a couple of batches of any of these dressings at a time so you always have something tasty and healthy to turn to when you’re in need of some extra flavor. Also check out some other oil-free, dairy-free salad dressing options for more naturally fresh ideas for all your salad recipes.
Salad Recipes
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and incorporating more plant-based foods into your diet is known to Support various health benefits, including reducing chronic inflammation, improving heart health, enhancing mental well-being, achieving fitness goals, meeting nutritional needs, managing allergies, and promoting gut health, among others. Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.
For those of you interested in eating more plant-based, we highly recommend grabbing our favorite plant-based cookbooks and downloading the Food Monster App — with over 20,000 delicious recipes, it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
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