Salad dressing is really what makes or breaks a salad. It can easily change the healthiest salad in the world into an unhealthy salad. Choosing a salad dressing is one of the key decisions that goes into making a salad because so many of us make the mistake of believing that the dressing we chose is a healthy one. Just because it’s an accessory to a healthy food, doesn’t mean it’s good for us.
One of the main problems with salad dressing choices is store-bought salad dressing. The problem is that they are made to sit on the shelf for months at a time, which means they are filled with chemicals and additives galore. Do yourself a favour, go check the ingredients list of that creamy dressing in your fridge and if every single ingredient is not actually a real food, toss it out!
Avoid store-bought salad dressings
Although we believe that we are making the healthier choice when we choose a salad over a sandwich or a burger, this is sometimes not the case. Some store-bought salad dressings like Caesar or Thousand Island dressing are high in fat content. As well, often many of us go overboard on the amount of dressing we put into our salad, thus increasing our daily calorie intake.
We even believe that low-fat salad dressing is the solution but in reality this is not the case. Although the label may tell you that there is a lower amount of calories and fat, the sugar and sodium levels found in these salad dressings more than make up for it. The only way to be sure of what you’re putting in your body is to make the dressing yourself.
This recipe is shared with permission from our friends at joyoushealth.com.
Kale Salad with Creamy Cashew Dressing
Prep time: 15 – 20 minutes
Cook time: None
4-5 cups of chopped kale and romaine
4 carrots, chopped
Half cucumber, chopped
1/4 cup sultana raisins
Add your soaked cashews to the food processor. I didn’t have to lug out my 30lb food processor for this recipe thank goodness! This fit into a mini-food processor.
Add your flavour! Onion powder, fresh garlic, sea salt and pepper.
I always use certified organic herbs and spices to avoid irradiation. You can buy organic spices at all health food stores and in the natural foods section of most major grocery stores. Not only are they are going to be free of pesticides, but they taste WAY better. Organic foods have higher levels of phytonutrients and these plant medicines include compounds that give food flavour.
Add liquids and give it a whirl!
As mentioned in the recipe below, there is a range in the amount of water depending on how creamy you want it to be. Add water slowly so you can give it a taste test and decide. Just look at that creamy deliciousness!!
- Combine all ingredients into a food processor or blender and blend until creamy.
- Combine salad ingredients in a large bowl, toss with dressing. You’ll likely have some dressing leftover for dipping and future salads.
- *I’ve given you a range for water because it just depends on how creamy you like it. With 1/2 cup of water only it’s also great as a healthy dip for veggies or crackers.
- The dressing recipe will give you more than enough for the salad.
The nice thing about kale is that it doesn’t wilt easily so if you make extra you’ll likely have leftovers for lunch the next day.