Salad Dressings and Sauces - Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

Salad Dressings and Sauces

ByJoanne Aponte, ND August 28, 2018

A salad dressing or sauce is a great way to create a delicious meal.  These are healthier alternatives to store bought dressings which use less healthy oils (canola, sunflower, and soybean oil). Use these on salads, over sautéed veggies, with chicken, over rice or quinoa. Enjoy!


Olive oil and Lemon Dressing

 4 cloves garlic, minced or finely chopped (more if you LOVE garlic)
1/4 tsp of black pepper (more if desired)
1 tsp salt
1/4 cup Extra Virgin Olive Oil
1/2 cup Freshly squeezed lemon juice

Mix all ingredients into a container with securable lid and tighten lid. Shake vigorously until olive oil and lemon juice blend into one, after about 1 minute of shaking. Spread over fresh spinach or any shredded salad greens!


 Balsamic Vinaigrette

¾ cup balsamic vinegar
¼ cup olive oil
3 cloves garlic (whole but crushed)
1 tbsp Italian spices
salt and pepper to taste

Mix and let stand for 1 hour to develop flavor.


Asian Dressing

4 tablespoons extra virgin olive oil
1 tablespoon sesame oil
3 tablespoons coconut vinegar (or brown rice vinegar)
3 tablespoons coconut aminos (or wheat-free tamari)
2 to 3 teaspoons honey (or coconut necatar)
1 clove garlic
one 1-inch piece of fresh ginger, peeled

To make the dressing, place all ingredients into a blender and blend on high until combined. Pour dressing over salad, toss and serve. Garnish with sesame seeds if desired. Goes great over shredded or cubed chicken, salad greens or Asian vegetable blend (cabbage, peppers, carrots etc)

From The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre


Lemon Tahini Sauce

½ cup sesame tahini
½ cup lemon juice
¼ cup extra virgin olive oil
3-4 tbsp of water
2 cloves garlic, crushed
2-3 teaspoons lemon zest
½ -1 teaspoon sea salt (to taste)

Place all ingredients in a small bowl and whisk together with a fork. Add more water for a thinner consistency

From The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre


Sunshine Sauce

Serve as a dip for veggies or as a main meal with protein of choice (meat, poultry, chicken). Toss over spaghetti squash or zucchini noodles.

 2 tablespoons lime juice
1 clove garlic, minced (about 1 teaspoon)
1/2 teaspoon crushed red pepper flakes
1 tablespoon coconut aminos
1/4 teaspoon powdered ginger
1/2 teaspoon rice vinegar
1/4 cup sunflower seed butter
dash ground cayenne pepper (optional)
1/4 cup  canned coconut milk

Place all the ingredients except the coconut milk in the bowl of a food processor and whirl until well blended. Scrape down the sides of the bowl with a rubber scraper, then add the coconut milk. Process until it’s blended and smooth. Store covered in the fridge.

From the Whole 30 Cookbook by Melissa And Dallas Hartwig


Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

Sign up for our newsletter: