Apr 30, 2013

Three Salad Dressings. Vegan. Nut-based.

I decided to make a trio of dressings for the week because I always make my own dressing and I’m forever scrambling to get one done prior to eating my salad. We eat a LOT of salads around here.

I avoid refined oils as much as possible and obtain my essential fatty acids (EFAs) from nuts, seeds and avocados. Oil is empty calories—120 of them per tablespoon—that require almost NO metabolic conversion. In other words, the oil you consume turns right to fat on your body… within minutes!

Getting your fats from nuts and seeds is a much healthier way to maintain your EFAs. Raw nuts and seeds have only ¼ of the calories of an equal amount of refined oils. Nuts and seeds contain fibers called sterols and stanols that do not get absorbed into the body and bind fat in the digestive tract, which results in not all of the calories being biologically available. AND, did you know that eating seeds and nuts daily could lower your risk of heart disease by 60%?

There is another reason to include nut and seed-based dressings with your salads. Eating fats with green vegetables helps in the absorption of some nutrients that are present in the vegetables.
What about olive oil? Is it healthy? Check out this interesting video:


Here are the dressings!

1 cup raw cashews
¼ cup tomato paste
1 cup water
1 TBS apple cider vinegar
1 TBS onion powder
½ tsp Bragg Liquid Aminos or any low-sodium soy sauce

Place cashews and ½ cup water in a high powered blender and blend until smooth.
Add all remaining ingredients and blend until smooth.

½ cup raw macadamia nuts
½ cup yellow mustard
1¼ cups water
6 medjool dates
juice of ½ lemon

Place macadamias and water in high powered blender and blend until smooth.
Add all remaining ingredients and blend until smooth.

½ cup raw cashews
½ cup unsweetened soy milk or any non-dairy milk
½ cup tahini
1 cup orange juice
1 clove garlic
1 medjool date
1″ piece of fresh ginger, peeled and chopped
¼ tsp toasted sesame oil (optional—this small amount of oil adds a lot of extra sesame flavor if you choose to use it.

Place cashews and soy milk in high powered blender and blend until smooth.
Add all remaining ingredients and blend until smooth.

Each dressing recipe makes about 2 cups, or enough for 4 large salad servings. These will keep fresh for about 5-7 days in the fridge. Enjoy!
Healthy trails,

11 responses to “Three Salad Dressings. Vegan. Nut-based.”

  1. Jill says:

    saw it…printed it… and took myself to Trader Joes for more cashews. These recipes came at a perfect time. My typical cashew dressing, though fantastic, was getting tiresome. Thanks, Helyn!!

  2. Helyn says:

    Hi Jill! I hope you are seeing your comments now. I also sent you an email. Let me know if you got it1

  3. Terrie says:

    Helyn, I have to say, you're recipes are just fabulous!! I just made the Sweet mustard dressing and it's fantastic!! That's 3 for 3 so far! I wish I'd found your blog a long time ago! Keep them coming!!

  4. Helyn says:

    So glad to hear that Terrie! Yes, many more coming… Thanks for the feedback!

  5. Anonymous says:

    any ideas to duplicate a healthy nut based version for ranch dressing?

  6. Helyn says:

    My apologies. That one is tofu based. I will work on a nut-based ranch dressing. Watch for it! 🙂

  7. Adam says:

    is the yellow mustard mustard powder (ground mustard seeds) or processed mustard (with other ingredients)

    • helynskitchen says:

      Hi, Adam. This recipe uses prepared mustard. I used yellow mustard but you can use whatever kind you prefer. Enjoy!

  8. Adam says:

    Thanks Helyn! I think I over did it with the mustard powder then 😉

Leave a Reply

Your email address will not be published. Required fields are marked *