Some of you might already be well versed in the home made salad dressing department, in which case hopefully this week’s recipe, Sweet and Citrus Salad Dressing, is something you have never thought to try. For those of you who buy pre-made dressings or have a hard time thinking past oil and vinegar, I am opening up the doors to a whole new world of options for you and yours at meal time. As long as you have a food processor, a few fruits or veggies on hand and some herbs and spices, you can create countless combinations that turn into so many fabulous flavors for salads of all kinds.
From a healthy eating perspective, store bought salad dressing is probably one the least desirable products in the grocery store. Often, these dressings are full of refined sugars that spike blood sugar and turn into fat once in the body. The salt content is through the roof, this causes water retention and is hard on the kidneys. As well, they are made with highly processed, low quality oils like canola, corn, soya or sunflower. There are many good reasons why it is best to decrease or eliminate processed vegetable oils from our diet. These oils are very high in polyunsaturated fats. These fats oxidize easily in the body and cause inflammation and mutation in cells. Exactly what most people are actively trying to prevent these days. Antioxidant rich diets help to significantly reduce the risk of cancer and other chronic and degenerative diseases. So, why would we continue to consume foods that actually do the opposite of that? Well, because lots of us just simply don’t know what we are eating!
If you are filling your grocery basket with beautifully coloured fresh fruits and vegetables and taking them home to make into wonderful nutrient rich salads, make sure your salad dressing is as healthy as the salad you are putting it on!
Here is one option to help you get started.
Sweet & Citrus Salad Dressing
1 mango (chopped)
1 peach (chopped)
1 orange (juiced)
1 tbsp. of fresh ginger (chopped)
1/2 cup of rice vinegar
Add all of the ingredients in to a food processor (I use a Vitamix variable speed blender). Blend until liquefied. Store your dressing in a mason jar or any other air tight container. This salad dressing will keep for a few days in the refrigerator.
This dressing pairs perfectly with arugula, spinach or Swiss chard and is absolutely fantastic with fennel!
Photos by Danielle Matar