8 healthy salad dressings

Salads are a healthy meal option that can help us towards our 5-a-day. Adding a dressing can turn a simple combination into a tasty dish. But shop-bought dressings often contain added salt and sugar. So why not try making your own healthy salad dressing, with ingredients you probably already have in the cupboard? Our recipes are quick and easy and allow you to adjust the flavours to suit your taste.

1. Caesar dressing

This velvety smooth dressing uses low-fat yogurt to give it a creamy texture without adding saturated fat. Adding flavour with lemon juice, mustard and garlic avoids the higher levels of salt from cheese and anchovies often found in store-bought bottles. Try using it to make a healthier Caesar salad, drizzled on roasted vegetables, or even as a dressing for potato salad.

• 85g plain low-fat yogurt (natural, live and Greek style are all fine)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp mustard
• ½ garlic clove, finely chopped (or ½ tsp powdered garlic)
• Freshly ground black pepper to taste

2. Greek dressing

This recipe uses garlic and dried herbs to add depth of flavour to the dressing. It goes well with a classic Greek salad made with tomato, cucumber, a little crumbled feta and fresh mint leaves, or mixed with your favourite green leaves.

• 6 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano (or dried mixed herbs)
• ½ garlic clove, finely chopped (or ½ tsp powdered garlic)
• Freshly ground black pepper to taste

3. Tahini dressing

Tahini is a thick paste made from blended sesame seeds. It has a lightly nutty flavour and a smooth, creamy quality. A small amount of tahini goes a long way, but as different products can vary you may need to adjust the amount of water you add to get the consistency you prefer. This creamy, lemony dressing goes well with Mediterranean vegetables like grilled aubergine and courgettes, and leafy salads.

• 2 tbsp tahini paste
• Juice of 1 lemon
• 6 tbsp water
• Freshly ground black pepper to taste

4. French dressing

Adding mustard gives this dressing a punchy flavour. Our healthy version uses three simple ingredients and avoids the added sugar often found in shop-bought French dressing. It’s easy to make and will liven up any type of leafy salad.

• 6 tbsp olive oil
• 2 tbsp white wine vinegar
• 1 tsp Dijon mustard
• Freshly ground black pepper to taste

5. Balsamic vinaigrette

This is one of the simplest dressings to make. It only has two main ingredients, and the classic balance of sweet and sharp flavours means it goes well with many salads. Try it with sliced fresh tomatoes, or on your favourite green salad.

• 6 tbsp olive oil
• 2 tbsp balsamic vinegar
• Freshly ground black pepper to taste

6. Lemon vinaigrette

For a twist on a simple dressing, this is a great option. The fresh, citrus flavour livens up any salad. For a true taste of summer, try it stirred into a pasta or bulgur wheat salad.

• 6 tbsp olive oil
• 3 tbsp lemon juice
• Zest of ½ lemon (if using waxed lemons wash thoroughly first)
• 1 tsp fresh or dried thyme
• Freshly ground black pepper to taste

7. Orange vinaigrette

Using orange instead of lemon juice in a vinaigrette gives it a slightly sweeter flavour, while retaining the zesty sharpness. Try it with roasted squash and fruity salads, as well as dishes like couscous.

• 6 tbsp olive oil
• 3 tbsp orange juice
• Zest of ½ orange
• 1 tbsp white wine or apple cider vinegar
• 1 tsp fresh or dried herbs

8. Herb dressing

Herbs can add a fresh or fragrant flavour to meals and are an easy way to increase the variety of plants in your diet. This dressing mixes fresh herbs with a simple oil and can be adapted to create different flavours. It’s also a good way to use up any leftover fresh herbs.

• 6 tbsp olive or peanut or sesame oil
• 2 tbsp lemon or lime or orange juice
• 2 tsp chopped fresh herbs

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