15 Homemade Salad Dressing Recipes for the Mediterranean Diet
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Save money and eat healthier with these homemade salad dressings that can be made quickly using common ingredients you most likely already have on hand in your kitchen. These dressings are also healthier and cheaper to make than regular store-bought dressings.
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How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
How to Make the Perfect Salad Dressing
The perfect salad dressing starts with the right oil-to-vinegar ratio. For dressings, we use the 3:1 ratio.
3 Tablespoons oil + 1 Tablespoon vinegar + flavorful additions
When making salad dressings, using this 3:1 rule as a guideline will deliver delicious dressings with just the right amount of each flavor. However, it is okay to go off-script a bit to fit your unique tastes. As you try the following recipes, taste as you go and add a little more oil, vinegar, and herbs to balance out the recipe to fit your preference.
How to Choose High-Quality Ingredients
By making your own salad dressings, you will be saving a lot of money on your grocery bill. When buying the ingredients for your dressings, buy high-quality ingredients that will support the health of you and your family.
I recommend the following products, which you can buy online or at your local grocery store.
Avocado Salad Dressing
Servings: roughly 23 when using ½ cup olive oil (1 Tablespoon servings)
Ingredients:
½ -1 cup extra virgin olive oil, depending on desired consistency
⅓ cup apple cider vinegar
1 Tablespoon lemon juice
1 avocado, cut in half and core removed
1 Tablespoon whole-grain mustard
1 Tablespoon honey
1 Tablespoon fresh minced garlic
Fresh basil and parsley, to taste (about 1/4 cup)
¼ teaspoon Coarse pink Himalayan salt
¼ teaspoon black pepper
Directions:
Put all ingredients in the blender and pulse until smooth. Start with 1/2 cup olive oil and gradually add more if needed to reach desired consistency.
Notes: This dressing will become slightly more solid when stored in the fridge, especially if you only use 1/2 cup olive oil. Simply use a spoon to scoop out how much dressing you want and place it in your salad. It spreads very easily and will become more of a dressing consistency again quickly.
Basil Vinaigrette
Servings: 17 (1 Tablespoon servings)
Ingredients:
½ cup fresh basil leaves
3 Tablespoons white balsamic vinegar
2 Tablespoons olive oil or avocado oil
2 Tablespoons water
1 Tablespoon honey
1 Tablespoon minced fresh garlic
½ teaspoon Himalayan pink salt
½ teaspoon black pepper
Directions:
Put all ingredients in the blender and pulse until smooth.
Warm Maple Cinnamon Balsamic Vinaigrette
This dressing goes great with an arugula salad with roasted sweet potato and onion, feta cheese, and chopped pecans.
Servings: 20 (1 Tablespoon servings)
Ingredients:
¼ cup olive oil
¼ cup balsamic vinegar
¼ cup maple syrup
½ - 1 teaspoon cinnamon
¼ teaspoon Himalayan pink salt
Directions:
Put all ingredients in the blender and pulse until smooth.
If you are looking for easy to follow, affordable Mediterranean diet recipes, check out my 30 Day Mediterranean Meal Plan, which includes over 80 delicious recipes for breakfast, lunch, dinner and snacks.
Fresh Strawberry Vinaigrette
Servings: 11 (1 Tablespoon servings)
Ingredients:
½ cup fresh strawberries
1 Tablespoon apple cider vinegar or white vinegar
2 Tablespoons olive oil
¼ teaspoon Himalayan pink salt
¼ teaspoon black pepper
Directions:
Put all ingredients in the blender and pulse until smooth.
Mediterranean Lemon & Herb Vinaigrette
Servings: 9 (1 Tablespoon servings)
Ingredients:
6 Tablespoons olive oil
1 Tablespoon red wine vinegar or white vinegar
1 Tablespoon lemon juice
1 teaspoon oregano, fresh or dried
1 teaspoon basil, fresh or dried
½ teaspoon Himalayan pink salt
½ teaspoon black pepper
Directions:
Using a whisk, mix everything together in a bowl until well combined.
Thai Peanut Dressing
Servings: 11 (1 Tablespoon servings)
Ingredients:
5 Tablespoons natural creamy peanut butter
2 Tablespoons coconut aminos or tamari (gluten free soy sauce)
1 Tablespoon honey
3 Tablespoons water
1 teaspoon minced fresh garlic
1 teaspoon grated fresh ginger
Directions:
Using a whisk, mix everything together in a bowl until well combined.
Honey Mustard Dressing
Servings: 6 (1 Tablespoon servings)
Ingredients:
1 Tablespoon olive oil
1 Tablespoon lemon juice or apple cider vinegar
1 Tablespoon honey
1 Tablespoon yellow or honey mustard
2 Tablespoons whole, plain Greek Yogurt or mayo
¼ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
Directions:
Using a whisk, mix everything together in a bowl until well combined.
Homemade Poppyseed Dressing
Servings: 16 (1 Tablespoon servings)
Ingredients:
½ cup olive oil
¼ cup white wine vinegar
3 Tablespoons honey
2 teaspoons poppy seeds
1 teaspoon yellow mustard
2 teaspoons whole, plain Greek Yogurt or mayo
1 teaspoon dried onion
1 teaspoon Himalayan pink salt
1 teaspoon ground black pepper
Directions:
Using a whisk, mix everything together in a bowl until well combined.
Asian Salad Dressing
Servings: 18 (1 Tablespoon servings)
Ingredients:
½ cup avocado oil or olive oil
¼ cup rice vinegar
1 Tablespoon coconut aminos or tamari (gluten free soy sauce)
3 Tablespoons honey
1 Tablespoon sesame seeds
½ teaspoon red pepper flakes
1 teaspoon ground garlic or ½ clove fresh garlic, minced
1 teaspoon Himalayan pink salt
1 teaspoon ground black pepper
Directions:
Using a whisk, mix everything together in a bowl until well combined.
Classic Italian Dressing
Servings: 15 (1 Tablespoon servings)
Ingredients:
½ cup olive oil
¼ cup white wine vinegar
2 Tablespoons water
2 cloves of garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried parsley
½ teaspoon red pepper flakes
½ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
Directions:
Using a whisk, mix everything together in a bowl until well combined.
Orange Citrus Salad Dressing
Servings: 10 (1 Tablespoon servings)
Ingredients:
1 whole orange, juiced (roughly ¼ cup)
3 Tablespoons olive oil
1 Tablespoon apple cider vinegar
1 Tablespoon honey
1 Tablespoon dijon mustard
¼ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
Directions:
Using a whisk, mix everything together in a bowl until well combined.
Cilantro Lime Dressing
Servings: 16 (1 Tablespoon servings)
Ingredients:
4 Tablespoons fresh lime juice
2 Tablespoons apple cider vinegar
2/3 cup olive oil
1 Tablespoon honey
3 Tablespoons fresh cilantro
¼ teaspoon cayenne pepper
½ teaspoon cumin
¼ teaspoon Himalayan pink salt
⅛ teaspoon black pepper
Directions:
Put all ingredients in the blender and pulse until smooth.
Warm Apple Spice Vinaigrette
Servings: 6 (1 Tablespoon servings)
Ingredients:
¼ cup olive oil
1 Tablespoon apple cider vinegar
2 teaspoons apple jelly
2 teaspoons Dijon or honey mustard
2 teaspoons cinnamon
1 teaspoon Himalayan pink salt
1 teaspoon black pepper
Directions:
Put all ingredients in the blender and pulse until smooth.
Savory Greek Vinaigrette
Servings: 7 (1 Tablespoon servings)
Ingredients:
¼ cup olive oil
1 Tablespoon balsamic vinegar
2 teaspoons honey
2 teaspoons yellow mustard
2 teaspoons dried rosemary
2 teaspoons dried thyme
1 teaspoon Himalayan pink salt
1 teaspoon black pepper
Directions:
Put all ingredients in the blender and pulse until smooth.
Blackberry Basil Vinaigrette
Servings: 6 (1 Tablespoon servings)
Ingredients:
¼ cup olive oil
1 Tablespoon balsamic vinegar
2 teaspoons blackberry jam
2 teaspoons yellow mustard
¼ cup fresh basil leaves
Directions:
Put all ingredients in the blender and pulse until smooth.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 2 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
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