Salads are often considered the cornerstone of a healthy diet, but the magic lies in the dressing. The right dressing can transform a bowl of greens into a flavoursome masterpiece while keeping your meal nutritious. Skip the shop-bought options often loaded with sugar, preservatives and artificial ingredients—homemade dressings are easier than you think and allow you to control the quality of ingredients. 

The following healthy dressings not only enhance your meals but also offer nutritional benefits that support overall wellness. 

Essential Oils and Vinegars for Healthy Dressings 

Before you start exploring recipes, here are some essential oils and vinegars to have on hand: 

Healthy Oils 

Extra Virgin Olive Oil: Rich in antioxidants and healthy monounsaturated fats, it’s a staple for most dressings. 

Avocado Oil: Known for its high smoke point and buttery flavour, it’s perfect for creamy dressings. 

Flaxseed Oil: A great source of omega-3 fatty acids, ideal for cold dressings. 

Sesame Oil: Adds a nutty depth, often used in Asian-inspired dressings. 

Vinegars 

Red Wine Vinegar: Tangy and versatile, great for herb-based dressings. 

Apple Cider Vinegar: A probiotic-rich option with a slightly sweet and tart flavour. 

Rice Vinegar: Mild and slightly sweet, perfect for Asian-style dressings. 

Balsamic Vinegar: Sweet and robust, pairs wonderfully with olive oil for classic vinaigrettes. 

7 Healthy Homemade Dressing Recipes 

1. Salsa Verde Dressing

This herby dressing is packed with bold flavours and pairs wonderfully with grilled vegetables, fish, or chicken. 

Ingredients: 

1½–2 cloves garlic 

2 big handfuls fresh parsley 

1 bunch fresh basil 

1 handful fresh mint 

1 small handful capers 

1 small handful gherkins in sweet vinegar 

6 anchovy fillets 

1 tbsp Dijon mustard 

3 tbsp red wine vinegar 

8 tbsp extra virgin olive oil 

Method: 

Finely chop all the herbs, capers, gherkins, and anchovies. Mix with mustard, vinegar, and olive oil until combined. Adjust with salt, pepper, or more vinegar to taste. 

2. Healthy Caesar Dressing

A creamy take on a classic Caesar dressing without the guilt. 

Ingredients: 

Same as Salsa Verde (but blended for a creamy texture). 

Method: 

Blend all ingredients until smooth. Drizzle over romaine lettuce, croutons, and Parmesan for a classic Caesar salad. 

3. Tahini Dressing

This nutty dressing is perfect for roasted vegetables or grain bowls. 

Ingredients: 

¼ cup tahini 

3 tbsp water 

2 tbsp fresh lemon juice 

2 tbsp olive oil 

1 tbsp maple syrup 

1 tsp sesame oil 

1 garlic clove, grated 

¼ tsp sea salt 

Method: 

Whisk all ingredients together. Add water gradually until the dressing reaches your desired consistency. 

4. Miso Ginger Dressing

Tangy and slightly spicy, this dressing pairs well with Asian-inspired salads. 

Ingredients: 

1 tbsp white or yellow miso 

2 tbsp seasoned rice vinegar (or 1 tbsp rice vinegar + 1 tbsp lime juice) 

½ tsp grated fresh ginger 

1 garlic clove, minced 

Pinch of cayenne 

2 tbsp sesame oil 

2 tbsp peanut oil 

2 tbsp low-fat yogurt 

Method: 

Whisk all ingredients until smooth, or blend for a creamy finish. Toss with greens, shredded cabbage, or noodle salads. 

5. Peanut Satay Dressing

This creamy, protein-packed dressing is a great match for raw veggies or noodle dishes. 

Ingredients: 

½ lime, juiced 

1 tbsp soy sauce 

1 tbsp curry powder 

3 tbsp smooth peanut butter 

165ml coconut milk 

Method: 

Mix all ingredients in a small pan and heat gently until combined. Adjust with water if the dressing is too thick. 

6. Avocado Oil & Mustard Dressing

This zesty dressing combines healthy fats with a bright citrus flavour. 

Ingredients:  

½ cup avocado oil 

¼ cup fresh lemon juice 

1 garlic clove, minced 

½ tbsp Dijon mustard 

2 tbsp chopped fresh herbs 

1 tsp kosher salt 

½ tsp pepper 

Method: 

Shake all ingredients in a jar until emulsified. Add fresh herbs last and mix gently. 

7. Asian Coconut Milk & Avocado Dressing

Creamy with a tropical twist, this dressing is perfect for hearty salads or as a dip. 

Ingredients: 

1 avocado 

4 tbsp coconut milk 

Juice of 1 lime 

1 garlic clove 

¼ cup water 

Salt and pepper 

Method: 

Blend all ingredients until smooth. Store in an airtight jar for up to three days in the refrigerator. 

Tips for Storing Homemade Dressings 

• Use airtight jars to keep dressings fresh. 

• Store in the fridge for up to one week (three days for avocado-based dressings). 

• Shake or whisk before using to re-emulsify the ingredients. 

With these healthy dressings in your culinary arsenal, you’ll never settle for bland salads again. Experiment with different oils and vinegars to create your perfect blend. Homemade dressings are not only delicious but also a nutritious way to elevate your meals. Discover more recipes on our blog.