Updated: Jun 22
Dressings, sauces & dips at home is E.Z.
The most important part: making sure you have healthy ingredients on hand. The rest is creative and up to you!
Here are some tips:
Make a batch to last a couple meals and then store in the fridge in a glass jar.
Shake before use.
Notice how the flavours intensify over time.
Manage consistency with water and liquid ingredients.
Healthy liquid oils like- 100% olive oil, hemp oil, cold pressed nut / seed oils
Lemon / lime / orange / other fresh juices- these act as a natural preservative
Apple cider vinegar- use unpasteurized and this acts as a natural preservative
Other vinegars like balsamic / wine
Tamari / soy sauce
Herbs & spices:
To make fresh & nutritious dips you can blend fresh herbs like basil, cilantro, parsley, mint etc.
Dried herbs / spices
Fresh cracked pepper
Sea salt / rock salt
Nut / seed pastes
Hard cheeses like parmesan and soft cheeses like goat, feta, etc.
Dressing: get a jar that has a lid. Pour half 100% olive oil and half balsamic vinegar. Add a dash of apple cider vinegar, sea salt and pepper to taste. Shake well. Some people like it more oily and others more vinegary, alter the ratio to your ideal taste.
Sauce: use the same recipe as above and now add a scoop of nut paste, such as tahini, and tamari. Add sea salt and fresh ground pepper to taste. Add a dash of hot sauce (if you like spice), and water to the consistency you like.
Nutrition: why do I make sauces, dips and dressings at home?
Cheap and processed ingredients! Opting for these ingredients is cutting yourself short since they likely contain less nutrition then the actual wholesome version. In the store we can see a lot of canola oil, safflower oil, palm, soybean, cottonseed (which are all GMO, grown with chemicals- they even might be trans fat if processed poorly!). The creamy sauces contain powdered and modified milk ingredients, these will gum up your gut and cause gas/bloating. E.g if you are craving something creamy, opt for a wholemilk, yogurt or whipping cream to actually get nutrients and healthy fats, versus a processed milk ingredient that will trick your taste buds and perhaps not even fully satisfy your craving.
Preservatives and additives. Stores need long-term storage so products usually have preservatives to extend shelf stability.
At home we can control ingredient listings and batch size to keep our meals fresh + nutritious!
Hopefully this sparks some creativity in your home.