Think Outside the Oil – lower fat salad dressings

What could be healthier than salad right?  All those crisp raw veggies!  Sunshine in a bowl.  Sunshine with some potato salad and macaroni salad drenched in mayo and shredded cheese and fat & chemical laden salad dressing…. ooops!  What happened to my nice healthy salad?  It’s still in there….. waiting to be rescued from the oil spill that is luckily not endangering any wildlife in your kitchen!

Easy enough to avoid the potato salad and macaroni salad and cheese, but what about the dressing?  Truly the solution to the chemical soup that passes for salad dressing in the grocery store is to make your own.  It can be very simple! (and there are links to a few we’ve already published below).  Little Sis likes avocado and a sprinkling of rice vinegar.  Mix around a little and the avocado flavorfully moisten all those nice crisp veggies.  The secret lies in the avocado which is full of healthy oily creaminess.

So try some easy homemade salad dressings that satisfy you and your salad without the oil spill.

Anything that can maintain a little thick and creamy can be used with some vinegar, and/or salt, and/or a little sweet and some oil if you like, to make salad dressing.  Today I made a dressing with leftover cooked sweet potato.  Sounds crazy I know, but cooked sweet potato (without the skin) is creamy and thick.

Balsamic Sweet Potato Dressing
1/2 cup sweet potato
1/4 tsp marjoram
2 – 3 Tbsp balsamic vinegar
1 tsp Bragg’s liquid aminos (or soy sauce)
1 Tbsp oil
3 – 5 Tbsp water
1 tsp maple syrup

Combine all in blender or smoosh / stir / blend by hand.  This was a small batch because I wanted to try it first, so it is a little messy in the blender since there is so little of it, but if you like it, make a larger batch next time.   Try the smaller amount of ingredients first and then taste and add.  The water is there to thin, so add bit by bit to your desired dressing thickness, so again, start low and add as you see fit.

sweet potato dressing

Nice and thick.

I am going to try this again with no oil.  Why not?

Sorry, my picture of this dressing on the salad did not turn out and I had already eaten it.  I was hungry.

I am trying to adapt to my new ‘smart’ phone which is smarter than me.  I no longer look like a Luddite, but looks can be deceiving!


Homey Honey Mustard Dressing
1/2 c plain yogurt of your favorite type (I had some actual dairy and used it because Mr. Bigg Sis doesn’t like honey mustard)
1 Tbsp & 2 tsp maple syrup
1 Tbsp & 2 tsp dijon mustard (or try a different mustard!)
1 tsp apple cider vinegar (optional but a nice tang – stronger flavor)
pinch of salt


Mix all ingredients together.  Pour it on your salad 😉

Other homemade salad dressing ideas…..
A few from me
nother from Little Sis
One from our buddy Annie at An Unrefined Vegan