Dressing Up Your Fall Salads

As our Metabolic Kitchen  coordinator, Cameron Fiorenza takes recipes and food challenges every day and works to improve the nutrition content based on science and research. His dressings for salads are a great way to add specific nutrients to your meals!

Nutrition has a direct impact on our bodies, and phytonutrients specifically have been studied and found to prevent against disease, including cancer. Three phytonutrients particularly great in warding off disease are Ginger (Gingerol/Shogaol), Chili Peppers (Capsaicin) and Tumeric (Curcumin). Here are three easy-to-make salad dressings using these ingredients you can use to “dress” up any fall salad.

 

Curcumin Dream Dressing

2 T baked, mashed sweet potato
2 T canned pumpkin
½ T turmeric root, grated
2 tsp sesame seed oil
2 tsp Garam Masala blend
1 tsp curry powder

In a blender, place all ingredients except the sesame oil. Blend together until there are no chunks. Slowly drizzle in the oil while the blender is going. Chill or serve room temp with greens.

Nutritional Information:
(Serving Size: 5 tablespoons)
Calories: 149
Fat: 10g
Cholesterol: 14.9g
Protein: 2g


 

Thai Curry Dressing

1 T jalapeno, deveined, minced
3 T coconut cream
1 T lime juice
1 tsp cilantro, minced
1 tsp mint, minced
1 tsp basil, minced
1 Date, pitted and chopped

In a blender, place the dates, jalapeno, coconut cream, and lime juice. Blend until smooth, or desired texture is achieved. Then, add the cilantro, basil, and mint. To serve, spoon over greens cold or at room temp.

Nutritional Information:
(Serving Size: 5 tablespoons)
Calories: 176
Fat: 15.6g
Cholesterol: 10.3g
Protein: 2g


Shogaol-Shogun Dressing

1 T ginger, freshly grated
½ T ginger, ground
2 tsp white miso paste
2 T rice wine vinegar
2 T orange juice
2 tsp sesame oil
¼ tsp sesame seeds, toasted

In a blender, place both forms of ginger, miso paste, rice wine vinegar, and orange juice. Blend until smooth. Slowly drizzle in the sesame oil while blending. To finish, sprinkle the sesame seeds over the dressing and serve cold or room temp with greens.

Nutritional Information:
(Serving Size: 7 tablespoons)
Calories: 152
Fat: 10.4g
Cholesterol: 11.9g
Protein: 2.2g