Salads are often praised as being one of the healthiest meal options, as is olive oil. But the dressing you choose to accompany it can significantly impact its nutritional value. Many salad dressings that are bought pre-packaged in the supermarket will contain added sugars, molasses or concentrated fruit extracts.
So, if you want a healthier dressing for your salad, then making it from scratch at home with either olive oil or extra virgin olive oil is the best way to have control over what you’re eating. This is because extra virgin olive oil, in particular, is rich in heart-healthy monounsaturated fats and antioxidants.
It’s these health benefits that make olive oil the perfect base for salad dressings. In this article, we’ll be going through five healthy salad dressings that can be easily made at home using either olive oil or extra virgin olive oil. But first, let’s go through some quick and easy tips for making salad dressing using olive oil:
- Use high-quality olive oil or extra virgin olive oil (EVOO) as it provides the best nutritional value and flavour
- Store dressings in airtight containers and always put them in the fridge
- Shake or stir before you use your homemade olive oil-based salad dressing, as natural ingredients tend to separate
- Don’t be afraid to experiment with a wide range of herbs, citrus juices and spices to create unique flavour combinations
- Taste the dressing at every stage and adjust seasonings, spices and herbs accordingly and gradually in accordance with your taste and preferences
1. Classic lemon olive oil dressing
This light and refreshing dressing complements almost any salad. There are many health benefits to making a salad dressing using lemon juice and olive oil. While olive oil contains vitamin E and K, lemon juice contains vitamin C. With this in mind, using a lemon-based salad dressing with olive oil is a nutritional feat on salad. Here’s how you can make it at home:
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- Salt and black pepper to taste
Method
- Whisk all ingredients together in a small bowl (alternatively, you can put them in a jar and shake them up)
- Continue to stir or shake the ingredients together until they’re well combined
- Drizzle the finished dressing over mixed greens, cucumber salads or roasted vegetables
2. Mediterranean herb dressing
Inspired by Mediterranean cuisine, this herb dressing adds a fragrant, savoury touch to any salad. The herbs contain beneficial plant compounds and antioxidants that complement the nutritional benefits of olive oil. So, here’s how you can give it a go yourself:
Ingredients
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon thyme
- 1 garlic clove, minced
- Salt and pepper to taste
Method
- Combine all ingredients in a jar and shake
- Do this until all ingredients are well combined
- Allow the flavours to meld together for around ten minutes
- Drizzle it over a wide range of vegetables and salad types
3. Honey mustard dressing
For those who enjoy a hint of sweetness on their salads, whether it be for lunch or dinner, then this salad dressing is the one for you. It strikes a sophisticated, balanced flavour profile using a small amount of honey as opposed to refined sugar. Here’s how you can make it at home:
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 tablespoon Dijon mustard
- 1 teaspoon honey
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Method
- Whisk all of the ingredients together until they’re smooth and creamy
- Serve this dressing over spinach salads, grilled chicken salads or even grain bowls
4. Garlic & balsamic dressing
Garlic and balsamic is a rich and flavourful combination that pairs well with robust,iron-rich greens. Not to mention, balsamic vinegar contains beneficial antioxidants, and garlic can support cardiovascular health. Make this dressing yourself at home following our simple steps:
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 garlic clove, finely minced
- ½ teaspoon Dijon mustard
- Salt and pepper to taste
Method
- Mix thoroughly until emulsified
- Use immediately over a range of salads and vegetable side dishes
- When not in use, keep refrigerated
- Use within one week of making
5. Creamy avocado olive oil dressing
This dressing delivers a creamy texture without double cream or mayonnaise. We know what the health benefits of olive oil are, but avocado contains healthy fats that can be perfectly blended with olive oil to make the perfect salad dressing. The best thing? You can make it easily yourself at home:
Ingredients
- 1 ripe avocado
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lime juice
- 2 tablespoons water
- 1 garlic clove
- Salt and pepper to taste
Method
- Blend all ingredients until smooth
- Add more water to thin it out if needed
- Make it as thick or as runny as you like
Cater Oils is a trusted supplier of premium fresh cooking oils for a variety of businesses, including restaurants, cafés, schools and hospitals. Our extensive range includes olive oil, sunflower oil, vegetable oil, rapeseed oil and pomace oil. Alongside our fresh cooking oil supply service, we offer a free used cooking oil collection program. In exchange for your waste oil, you can choose either a credit towards your next fresh oil purchase or a cash payment, depending on your preference. The collected cooking oil is responsibly recycled and transformed into biodiesel, contributing to a more sustainable and environmentally friendly future. If you would like to learn more about our cooking oil products or arrange a complimentary waste oil collection, please get in touch with our knowledgeable and friendly team. We are always available to provide advice and assistance.
