Creamy Italian Dressing (oil free, vegan)
Riddle me THIS….
What’s healthier, a green salad with salad dressing or a salad without?
It totally depends on the dressing, but a salad with an oil-free nut or seed-based dressing is actually much better for you than one without! Here’s why:
The healthy fats from the nuts and seeds helps you absorb WAY MORE NUTRITION from the greens than you could without those fats. Some nutrients are fat-soluble and won’t be absorbed without pairing it with healthy fats.
A Salad a Day….
Incorporating a green salad with a nut or seed-based dressing into your daily lunch routine offers numerous health benefits, as highlighted by Dr. Joel Fuhrman. According to Fuhrman, “Eating a large salad every day is one of the most effective strategies for weight loss and overall health.” Green salads are rich in essential vitamins, minerals, and antioxidants that support bodily functions and boost immune health. When paired with a nut-based dressing, you not only enhance the flavor but also introduce healthy fats and protein, which are crucial for satiety and sustained energy. This combination supports cardiovascular health and helps stabilize blood sugar levels, making it a smart choice for both weight management and overall well-being.
I find it so much easier to eat a salad a day if I have a yummy dressing to put on it. This is a great one! It’s also delicious on pasta salad!
A few more salad recipes….
6 of my Favorite Oil-Free Salad Dressings
Broccoli Salad with Orange Almond-Miso Dressing
Creamy Italian Dressing (oil-free, vegan)
Ingredients
- 1/2 cup raw cashews, slivered almonds, or sunflower seeds *see note
- 1/2 cup water
- 1 TBSP red wine vinegar
- 2 TBSP fresh lemon juice
- 1 tsp maple syrup
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1 TBSP Italian seasoning (or 1 tsp each oregano, basil, thyme)
Instructions
- *Note: If you don't have a high-powered blender, soak the nuts/seeds for 20 minutes in hot water.
- Blend all the ingredients together until smooth. Store in a small jar with an air-tight lid for up to 5 days.
- Delicious on green salads or pasta salad, or even a spread in a wrap or sandwich. It thickens in the fridge with time, so you may want to thin it with a little water if that happens.
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Yummy and flavorful. I enjoyed it. It’s somewhat sweet. If you don’t like that, you could probably cut the sweetener in half. Thanks!