It’s spring in the northern hemisphere and leafy greens are currently flourishing in many gardens. Dark leafy greens are among the healthiest foods, because the rich/deep green color indicates a high level of antioxidants. The dark color pigments of fruits and vegetables are the antioxidants!
According to the Cleveland Clinic, the pigments are called carotenoids. “Carotenoids are pigments that give fruits and veggies their color and are antioxidants that protect your cells from free radicals. These powerful antioxidants help protect your immune system and your vision.”
I am a salad aficionado, and I thought I would share some of my favorite salad dressing recipes with you in this “recipe of the month” newsletter.
To make a salad healthier and more interesting, I like to add some nutritious raisins, cranberries, various fresh sprouts, or sprouted pumpkin and sunflower seeds, as well as sprouted nuts (like cashews or pecans) to my salad.
When my son was young, he did not like salads. When I started adding slices of orange or tangerine to the salads, he started eating them eagerly! I was thrilled! My daughter-in-law puts raspberries and other berries in their salads and my son and grandchildren just love them.
I have searched extensively at the grocery store for organic salad dressings without preservatives, canola oil, or GMO ingredients, but they are simply not easy to find.
When I make my own homemade dressings, I know they are organic, and without preservatives, chemical additives, canola oil, artificial substances, sugar, or GMO ingredients.
Oil and vinegar dressing is always delicious, and it’s a French basic, which has become a beloved recipe.
Homemade vinaigrette can be stored in an airtight container for up to 1 to 2 weeks in the refrigerator. Because of that, I feel it’s worth the few minutes it takes to mix it up by hand.
Traditional French vinaigrette recipes call for 1 tablespoon vinegar (like Balsamic vinegar, which adds just a touch of sweetness, or red wine vinegar) for every 3 tablespoons extra-virgin olive oil. In addition to that combination, I love to add a dash of unprocessed, raw, probiotic-rich apple cider vinegar to mine for the additional health benefits. I also add a tiny bit of organic Dijon mustard to the mixture, which adds just a hint of creaminess and flavor.
I love garlic, and it’s incredible what it can do for our health, especially when we eat it fresh. Fresh garlic is packed with antioxidants and essential vitamins and minerals, such as Vitamin C, Vitamin B6, and manganese.
When fresh garlic is chopped or cut, it activates an enzyme called alliinase. When the alliinase is left to rest for 10 to 15 minutes, it converts into alliin (an organosulfur compound) that has antioxidant, antimicrobial, anti-inflammatory, anticancer, and cardioprotective properties.
Because of the extraordinary health benefits of fresh garlic, I add a bit of freshly minced garlic to this mixture, creating a rich, health benefiting dressing.
This vinaigrette dressing is a wonderful dressing to use on stronger flavored leafy greens, like kale, or dandelion, arugula, or spinach. You may choose to leave out the mustard and/or garlic if the salad consists of very light, mild-flavored leafy greens.
Nancy’s Vinaigrette
This classic dressing is delicious.
I encourage you to make this ahead of time, so the dressing flavors can meld together before you add them to the salad. This recipe makes ½ cup.
Ingredients:
6 to 7 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar (or you can use red or white wine vinegar)
½ tsp. raw, unpasteurized apple cider vinegar
1/4 teaspoon fine pink mineral-rich salt
1 teaspoon Dijon mustard
1 clove finely minced or chopped garlic
Freshly ground black pepper to taste
Directions:
1. In a small bowl, whisk together the garlic, vinegar, and 1/4 teaspoon fine sea salt. Let the mixture stand 10 minutes.
2. Next, whisk in the mustard.
3. Then add the oil in a very slow, thin, steady stream, whisking constantly until the dressing is emulsified.
4. Season with the remaining fine pink salt and freshly ground black pepper.
The next two salad dressing recipes need to be combined in a blender, and they take a little more time, but they add a depth of flavor and creamy richness to the salads, and I love them.
These salad dressings will keep refrigerated for 2 days.
All are 2 servings.
Note: Serve over a variety of greens and/or chopped-up vegetables. Some examples of good nutritious greens are: green lettuces, baby spinach, baby kale, watercress, and red leaf lettuce.
Cucumber Dressing
This was one of Larry Hagman’s favorites when I was his chef/nutritionist.
Ingredients:
1 cucumber (chopped into chunks with skin)
1 avocado (peeled, pitted and diced)
1 -2 tsp. unpasteurized apple cider vinegar.
¼ tsp. unrefined sea salt
Directions:
1. Blend all ingredients in a blender until smooth.
2. You can store this dressing in the refrigerator in a glass jar with a tight lid for a day or two..
Creamy Avocado Dressing
This is a rich, creamy dressing.
Ingredients:
1 avocado
1 clove garlic, freshly minced
1/2 cucumber, chopped
1/4 tsp. unrefined, pink salt
1/2 cup extra-virgin, organic olive oil
1 T. lime or lemon juice (fresh)
¼ tsp. raw, unpasteurized apple cider vinegar
Directions:
1. Combine avocado, garlic, cucumber, lime or lemon juice, vinegar, and salt in a blender until creamy.
2. Add olive oil in a slow, steady stream into the blender on low.
It will create a creamy salad dressing.
Variation:
Substitute balsamic vinegar for lemon juice
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Medical Disclaimer:
Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.
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