To Oil Or Not To Oil?

We get asked a lot of questions about oil: Is it bad? Should I use it? I thought olive oil was supposed to be healthy!  

Even “healthier” oils like olive oil still have their downsides.  For one, there’s just not a lot of bang for your buck… for example, just one tablespoon of olive oil has 119 calories, and not a lot of nutrition.  

There are healthy fats in olive oil, but we suggest getting them from whole foods—like eating the whole olive, or an avocado.  

Also, a lot of olive oil ISN’T EVEN OLIVE OIL!  It has been estimated that up to 70% of olive oil is counterfeit, mixed with less expensive oils and colorants.  

So having all of this information, your best option is to go oil-free as often as you can!

Salad Dressings are often made with lots of oil, but they are very easy to make without oil!  

Here are some of our favorite oil-free salad dressings.

WTI Easy Hummus Salad Dressing

Ingredients:

• 2 tbsp. dijon mustard
• A few sprays of liquid aminos
• 1 tsp. balsamic vinegar
• ½ cup or more hummus

Directions:

Combine all ingredients into a small bowl or cup, and mix.  Add more of any ingredient to your taste.

Nicole’s “No dressing” Kale Salad

Ingredients:

• 2 cups kale 
• ½ of an avocado
• ¼ lemon, juiced
• Handful of strawberries/raspberries

Directions: 

Massage the avocado, lemon juice, and fruit into the kale for 2-3 minutes… and then enjoy!

Simple Spicy Mustard Dressing

All you need for this dressing is equal parts dijon (or any spicy mustard*) and balsamic vinegar.  For a thinner dressing use more balsamic, or for a thicker dressing use more spicy mustard (adjust to taste).  Mix together well and enjoy!

*This dressing can also be made with regular mustard if preferred

Creamy Avocado Dressing

Ingredients:

• 2 avocados, peeled and pitted
• Juice of 1 lemon
• Juice of 1 lime
• 1 tsp. lime zest
• 1 cucumber
• ½ cup water
• ¼ cup chopped cilantro
• ½ to 1 tsp. chili powder
• Dash of sea salt

Directions:

Blend all ingredients together until smooth, adjusting the water to get desired consistency.  Refrigerate unused portions.  Makes 3+ cups.

Creamy Italian Salad Dressing

Ingredients:

• 1½ cup cooked white beans; drain and rinse if using canned. (You can also start with dry beans and cook them.)
• ½ cup (to 1 cup) water
• 2-3 tbsp. fresh squeezed lemon juice
• ½ tsp. garlic powder
• 2 tsp. dried parsley
• 1½ tsp. onion powder
• 1 tsp. dried oregano
• 1 tsp. sea salt (optional) 

Directions: 

Place all ingredients in a blender or food processor.  Serve and enjoy.  

(We found this recipe here!)

Chickpea, Orange & Tahini Dressing

Ingredients:

• 1 can chickpeas, including the brine
• ½ cup freshly squeezed orange juice (from 1 medium orange)
• 1 tbsp. lemon juice
• ¾ tsp. garlic powder (or raw garlic to taste)
• 3 tbsp. tahini
• ½ tsp. salt
• Freshly ground black pepper

Directions:

• Drain the chickpeas but save the brine
• Transfer all ingredients except for the brine into a blender and pour in about one half of the chickpea brine.  Blend until super smooth.  Add more of the brine if needed to get a thick, creamy consistency.  
• Adjust the saltiness and sourness to taste.
• Use right away or store in the fridge for up to 4 days.

(Courtesy of this site.)

Creamy Cumin Ranch Dressing

Ingredients:

• ¾ cup raw cashews, soaked for 1-2 hours if you don’t have a high speed blender
• ½ cup water
• Juice of 1 lemon (about 2 tbsp.)
• 1 tbsp. apple cider vinegar
• 1 garlic clove
• ½ tsp. onion powder
• 1 tsp. dried dill
• 1 tsp. snipped chives
• ½ tsp. dried oregano
• ½ tsp. salt
• 1 tsp. cumin
• ½ tsp. smoked paprika

Directions:

Blend all ingredients in a high speed blender until smooth.  Add additional water by the tablespoon if needed to thin.  Enjoy!

(We found this recipe here.)

Dr. Barnard’s Roasted Red Pepper Vinaigrette

Ingredients:

• 3 roasted red peppers
• 3 cloves garlic
• 6 tbsp. balsamic vinegar
• ¼ tsp. salt
• ¾ tsp. pepper
• 1½ tsp. fresh thyme leaves

Directions:

Place all ingredients in a blender or food processor.  Serve and enjoy.

(Original recipe can be found here.)

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