Cooking for Health Healthy Eating

Homemade, Healthy Salad Dressing You Will Love

We all know that eating salad is great for us, but many of us don’t enjoy eating salad. Sometimes, we use salad dressings to make it taste better, only to find that the salad dressing is FILLED with sugar and calories, reversing many of the health benefits salad has to offer.

So, If you are looking for a homemade, healthy salad dressing that you will love, has tons of nutritional benefits AND is simple, look no further! Below I talk about the nutritonal benefits of each ingredient, and then tell you how to put them together for a DELICIOUS and healthy salad dressing!


Raw Generation - Protein CleanseAvocados

Avocados have tons of nutritional benefits. They contain healthy fats that are great for lowering bad cholesterol and despite the word “fat,” is very friendly to weight loss efforts.

They also contain a host of vitamins, including a significant amount of potassium, dietary fibers and antioxidants. You cannot go wrong with avocados, and they bring a wonderful flavor to whatever you add them to.


Cilantro is another awesome, healthy ingredient that adds to this delicious dressing. It helps detoxify the body from heavy metals, fights inflammation and contains several vitamins and antioxidants. It has even been found to help with anxiety, sleep and heart disease!

If you are one of the few in the world who have a strange, genetic distaste for cilantro (and don’t appreciate your salad dressing tasting like soap), you can substitute it for parsley and/or mint- both herbs with great nutritional benefits.


Like avocados and cilantro, limes contain a host of amazing benefits to the body. With vitamins like potassium and vitamin C, limes also promote things like heart health, healthy skin and a boosted immunity. Their citrus flavor helps bring a nice sweet and acidic flavor that complements the fatty avocado perfectly!



There are few things as amazing for your health as garlic! Garlic is great for the immune system, has cancer frighting properties, lowers blood pressure and improves cholesterol, just to name a few! On top of its nutritional benefits, garlic provides a great “bite” to the dressing that I love. If you find garlic cloves to be too strong (though they have maximum value nutritionally and economically), you can substitute them out for garlic powder or a jar of minced garlic.


Yes, even seasonings have benefits. In this recipe, I use only salt and pepper, but often I use many, MANY others to add much needed flavor to my healthy vegetables.

Pepper is rich in nutrients, fights inflammation and helps with absorbing other nutrients from all of the other ingredients! I recommend getting whole pepper in a grinder.

Salt, if you using the correct kind (sea salt) and in moderation, can have many benefits as well! Sea salt can aid in hydration, provide benefits for the skin, and lower blood pressure and boost immunity.

The Process

Now that you know the ingredients and the health benefits they provide, you are ready to put them all together!

For two servings, you will need:
-1 hass avocado
-1/2 bushel of cilantro (about a 1/4 cup)
-1 Lime, juiced
-1-3 garlic gloves, depending on your preference for garlic
-1 tsp (a nice pinch) sea salt
-1 tsp (a nice pinch) pepper

To Combine, I recommend using a good food processor, which you can get for a reasonable price. For anyone who cooks at home, or is trying to cook more, a good food processor opens the door to making a lot more food with a lot more ease.

Just put all the ingredients into the food processor and blend! That is it! You may have to stop it and stir a bit, but the food processor should be able to get the job done unless there isn’t very much juice from the lime. Some people may add olive oil as well to add more liquid consistency, but I don’t recommend adding the extra fat and calories. 

If you don’t have a food processor, you can try using a blender or cutting everything very finely and mashing it all together by hand. It will have a less homogeneous consistency this way, but the flavor will still be there!

Top it on your salad and VOILA! You have an amazing, flavorful, delicious and nutrient packed dressing with very few calories! (1 Serving is approximately 150 calories).

Below is my FAVORITE salad EVER! I add this to a salad with spring mix (the greener the leaf, the more nutritious it tends to be), my favorite veggies (tomatoes, red onion, mushrooms and cucumbers), and 6 ounces of chicken breast seasoned with paprika, salt, pepper, cumin, and chili powder. THIS SATISFYING, FILLING, TASTY SALAD IS ONLY ABOUT 500-550 CALORIES!

I cut through everything with a knife and fork to mix it all together, and I am left feeling full, satiated and clean! If you are looking for a little more sustenance, I sometimes add a slice of whole grain toast with butter and garlic powder for an extra 120-200 calories. 

Let me know what issues you have been having with salad dressing, what you think of this recipe, and whether it will help you eat more salad!

2 thoughts on “Homemade, Healthy Salad Dressing You Will Love”

  1. I eat salad a lot and am always looking for healthy salad dressing recipes. This one looks great, lots of healthy fat and seems like it will be super flavourful. It’s almost lunchtime, I think I’m off to try this recipe out.

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