Who would have thought that salad dressings could raise a salad’s health value? When putting a meal together we generally concentrate on delivering the maximum in flavour and the health benefits play second fiddle. With shop-bought products, the health benefits of salad dressings are pretty limited, however when made at home, you can really elevate both flavour and nutritional value by creating your own distinctive twists on classic dressings and vinaigrettes that deliver taste intensity alongside the natural healing compounds in herbs like basil, mint and coriander.
Let’s be honest, a salad dressing is usually seen as something that simply adds a little flavour and moisture to a rather bland bowl of leaves – and to a degree that is true (see shop-bought dressings above) but salad dressings that include a generous helping of herbs offer some powerful, health benefits as well as rich taste. When used intelligently by marrying complementary flavours and aromas, herbs can make a real difference to a dressing and a small amount can go a long way.
With modern medicines so we’ve lost sight of the nutritional value, natural healing properties and antioxidant powers of herbs, maybe now is the time to begin reintroducing more natural, fresh produce into your diet that protect our health in many ways, including the ability to help lower our risk of different kinds of cancers.
Herbs do far more than boost flavour
Herbs play a vital role in natural health and healing, owing to their rich therapeutic properties and historical use in traditional medicine. Packed with antioxidants, essential oils, vitamins and minerals, these natural plants offer many benefits to overall wellbeing that with our busy modern lives, we seem to have forgotten.
Medicinally, herbs provide relief for a number of health ailments. Chamomile calms and soothes, while ginger exhibits anti-inflammatory properties. Moreover, herbs are a valuable source of essential nutrients, complementing a balanced diet and contributing to vitality.
With their high antioxidant content, herbs help neutralise harmful free radicals, reducing oxidative stress and promoting cellular health. Additionally, certain herbs, like peppermint and fennel, aid digestion and improve gut health.
Echinacea and elderberry, are believed to boost the immune system, supporting the body’s defence against infections. Their non-invasive nature makes herbal remedies appealing for those seeking natural healing alternatives.
Herbs have long been part of natural healing remedies, indeed herbal knowledge spans millennia and cultures and offers a holistic approach to health.
Herbs and salad dressings
- Coriander, also known as cilantro, is rich in coriandrol, a potent anticarcinogen. It is believed to help combat breast and liver cancers.
- Mint contains limonene, a powerful anti-cancer agent that studies suggest can block the development of breast tumours and shrink them. Mint contains luteolin, which is also believed to fight breast cancer.
- Basil boasts significant levels of antioxidant vitamins A and C. It is also considered an immune stimulant and cancer-protective. Mint, basil and parsley are all high in monoterpenes, which are thought to have cancer-delaying properties, especially with breast tumours.
- Parsley is also high in coumarins, which are noted for their anti-coagulant and anti-bacterial properties. It is also rich in lutein and zeaxanthin, which are associated with a reduced risk of liver cancer as well as age-related macular degeneration, a leading cause of blindness in people over 65.
Balsamic dressing
A classic balsamic dressing can elevate the most humble of ingredients and help bring them to life. With its rich, tangy flavour and velvety texture, this much-loved dressing brings a perfect balance of sweetness and astringency. Simple, yet sophisticated, and so easy to make.
Ingredients
- 1/4 cup balsamic vinegar
- 1/2 cup extra virgin olive oil
- 1 clove garlic, minced
- 1 tsp Dijon mustard
- Salt and pepper to taste
Method
In a small bowl or a jar with a lid, combine the balsamic vinegar, minced garlic and Dijon mustard.
Slowly drizzle the extra virgin olive oil into the bowl while whisking vigorously or tightly sealing the jar and shaking well. This emulsifies the dressing and helps the oil and vinegar blend together.
Season the dressing with salt and pepper to your desired taste. Remember to start with a small amount and adjust according to your preferences.
Taste the dressing and make any necessary adjustments to the acidity (balsamic vinegar) or seasoning (salt and pepper) to suit your taste.
Once you’re satisfied with the flavour, you can use the dressing immediately, or store it in a sealed container in the refrigerator for up to a week.
Balsamic dressings go well with a variety of salads and can also be used as a marinade for grilled vegetables or meats.
Honey and mustard dressing
Honey and mustard dressing is the workhorse of dressings – and with good reason. It is so easy to make and its two key components are store cupboard staples. Dijon in Burgundy has been famed for its mustard-making prowess from as far back as the 1200s when the crop was used as ground cover in vineyards.
Dijon is a mild mustard that adds a subtle hit of heat that is perfectly offset by the sweetness of the viscous honey. If you are comfortable with a harsher mustard or fancy a bit of texture in your dressing, you can try a wholegrain alternative.
Ingredients
- 1/4 cup olive oil
- 2 tbsp balsamic vinegar (or apple cider vinegar)
- 1 tbsp honey
- 1 tbsp Dijon mustard or whole grain
- Salt and pepper to taste
Instructions
Combine the olive oil, balsamic vinegar, honey and Dijon mustard in a mixing bowl.
If you like a hint of garlic, you can also add the minced garlic to the bowl.
Whisk all the ingredients together until they are well combined and the dressing has a smooth consistency.
Taste the dressing and add salt and pepper to your liking. Start with a small amount and adjust as needed.
If the dressing is too tangy for your taste, you can add a little more honey to balance the flavours.
Once you’re satisfied with the taste, transfer the dressing to a container with a lid or a jar.
You can use the honey and mustard dressing immediately, or refrigerate it for about 30 minutes to let the flavours meld together.
Shake or stir the dressing before using it, as the ingredients may separate over time.
This honey and mustard dressing pairs wonderfully with salads, roasted vegetables, grilled chicken and even as a drizzle over sandwiches.
Lemon Vinaigrette
Bursting with vibrant citrus notes, this zesty dressing adds a refreshing tanginess to any dish. Made with fresh lemon juice, Dijon mustard and a slug of honey, it strikes a perfect balance between acidity and sweetness, creating a delightful symphony for the taste buds. Versatile and uplifting, this intoxicatingly aromatic dressing is pure summertime. Packed with natural citric astringency and a rich velvety consistency, this popular vinaigrette should be an essential addition to your culinary repertoire.
Ingredients
- 1/4 cup fresh lemon juice (about 2 lemons)
- 1/2 cup extra virgin olive oil
- 1 tsp Dijon mustard
- 1 garlic clove, minced (optional)
- 1 tsp honey (or maple syrup for a vegan option)
- Salt and pepper to taste
Method
In a small mixing bowl, combine the fresh lemon juice and Dijon mustard.
If you prefer a hint of garlic, you can add the minced garlic to the bowl.
Slowly drizzle the extra virgin olive oil into the bowl while whisking vigorously. This will help emulsify the dressing and create a smooth texture.
Add the honey (or maple syrup) to the mixture to balance the tanginess of the lemon juice. The honey also adds a touch of sweetness to the dressing.
Season the vinaigrette with salt and pepper to your taste. Start with a small amount and adjust as needed.
Whisk all the ingredients together until the dressing is well combined and has a consistent texture.
Taste the lemon vinaigrette and adjust the flavours according to your preferences. You can add more lemon juice, honey, or seasoning as desired.
Once you’re satisfied with the taste, transfer the vinaigrette to a container with a lid or a jar.
You can use the lemon vinaigrette immediately, or refrigerate it for about 30 minutes to allow the flavours to meld together.
Shake or stir the dressing before using it, as the ingredients may separate over time.
This lemon vinaigrette is a versatile and refreshing dressing that goes wonderfully with salads, grilled vegetables, fish and chicken dishes.
Coriander and lime dressing
Sharp, refreshing and packed full of vitamins C and K and the antioxidant powers of coriander. This super summer dressing delivers fresh zesty zing with sharp mustard backnotes. Can be adapted by adding more or less honey depending on your palate.
Ingredients
- 1/4 cup fresh lime juice (about 2 limes)
- 1/2 cup extra virgin olive oil
- 1/4 cup fresh coriander (cilantro) leaves, chopped
- 1 garlic clove, minced
- 1 tsp honey (or maple syrup for a vegan option)
- 1 tsp Dijon mustard
- Salt and pepper to taste
Method
In a small mixing bowl, combine the fresh lime juice and Dijon mustard.
Add the minced garlic to the bowl.
Chop the fresh coriander (cilantro) leaves finely and add them to the bowl.
Slowly drizzle the extra virgin olive oil into the bowl while whisking vigorously. This helps to emulsify the dressing and create a smooth consistency.
Stir in the honey (or maple syrup) to balance the tanginess of the lime juice and add a touch of sweetness to the vinaigrette.
Season the vinaigrette with salt and pepper to your taste. Start with a small amount and adjust as needed.
Whisk all the ingredients together until the dressing is well combined and the coriander leaves are evenly distributed.
Taste the coriander and lime vinaigrette and adjust the flavours according to your preferences. You can add more lime juice, honey, or seasoning as desired.
Once you’re satisfied with the taste, transfer the vinaigrette to a container with a lid or a jar.
You can use the coriander and lime vinaigrette immediately, or refrigerate it for about 30 minutes to allow the flavours to meld together.
Shake or stir the dressing before using it, as the ingredients may separate over time.
This coriander and lime vinaigrette adds a burst of fresh, zesty flavours to salads, grilled vegetables, seafood and chicken dishes.
Classic French dressing
This time-honoured blend of flavours captures the essence of French cuisine, bringing a refreshing medley of tanginess and savoury notes to your salads. Dijon mustard, garlic and herbs combine in perfect harmony, while each drizzle of this dressing encapsulates the culinary charm of France.
Ingredients
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1 tbsp Dijon mustard
- 1 tsp honey (or granulated sugar)
- 1 clove garlic, minced (optional)
- 1/4 tsp onion powder
- 1/4 tsp dried oregano
- 1/4 tsp dried basil
- Salt and pepper to taste
Method
In a mixing bowl, combine the red wine vinegar, Dijon mustard, and honey (or sugar). If you prefer a hint of garlic, add the minced garlic to the bowl.
Slowly drizzle the olive oil into the bowl while whisking vigorously. This helps emulsify the dressing and create a smooth texture.
Add the onion powder, dried oregano, and dried basil to the mixture.
Season the dressing with salt and pepper to your taste. Start with a small amount and adjust as needed.
Whisk all the ingredients together until the French dressing is well combined and has a consistent texture.
Taste the dressing and adjust the flavours according to your preferences. You can add more vinegar, honey (or sugar), or seasoning as desired.
Once you’re satisfied with the taste, transfer the French dressing to a container with a lid or a jar.
You can use the dressing immediately, or refrigerate it for about 30 minutes to allow the flavours to fully infuse.
Shake or stir the dressing before using it, as the ingredients may separate over time.
This classic French dressing goes well with green salads, tomatoes, cucumber, and other fresh vegetables.
If you enjoyed Flavourful summer salad dressings that pack a healthy punch, you’ll find lots of ideas for eating healthily on our Nutrition channel.
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