SIMPLE DRESSING AND SAUCES ~ no more rancid oils / cheap fillers. Try these ingredients!

Updated: 5 days ago




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.


Ingredient ideas:

  • 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

  • Hot sauce

  • 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

To thicken

  • Nut / seed pastes

  • Miso paste

  • Powdered spices

  • Yogurt

  • Hard cheeses like parmesan and soft cheeses like goat, feta, etc.


Simple ideas:

  • 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?

  1. In the store we can see a lot of canola oil, safflower oil, palm, soybean, cottonseed (which are all GMO, grown with chemicals and are just less nutritious oils- they even might be trans fat if processed poorly!).

  2. 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.


Samantha