This avocado salad dressing recipe is simple and so healthy. It will make any salad special, and is one of those healthy vegan recipes that you can keep in the back of your mind and create endless possibilities for different ways to flavor it.
I don't know why this video ended up being so long that Phil had to break it into two, because this is actually one of my really easy vegan recipes, but I guess I was talking too much.
Doing periodic cleanses is a really important part of a healthy diet, but they don't have to be extreme cleanses in order to have benefits. Eating a simple diet of all whole foods, whether raw or lightly cooked, is a great way to simplify your diet and give your body a chance to lighten up and cleanse (I've been writing about cleansing and detox diet plans this week over at my other site).
For anyone who's worried that a salad dressing based on a whole avocado would be too fatty or have too many calories, I ran a comparison of the numbers.
This avocado salad dressing recipe uses 1 whole avocado and fully dresses this whole salad, for 4 servings. Including the lemon juice and miso, one quarter of the recipe works out to just under 66 calories, 70% of which is fat (5.5g).
A typical olive oil dressing, using 1 tablespoon of olive oil and 1 tablespoon of balsamic vinegar, would dress 2 servings of salad. Per serving, that works out to just over 66 calories (same as the avocado dressing), 89% of which is fat (6.75g).
So that's essentially the same amount of calories, and 1 gram less fat in the avocado dressing. But - if you look at the amount of dressing on the avocado salad you'll realize how much more fun it is to eat that one. Plus, there are many more nutrients in a whole, fresh avocado than there are in a tablespoon of olive oil.
Prep time for dressing:10 minutes
Prep time for salad: 20 minutes
Makes enough for 4 salads.
This transcription will have some mistakes because it is partially automated.
Hey guys, this is heather from healthyveganrecipes.net. Today, I’m going to show you my avocado salad dressing recipe - were going to make a salad with an avocado dressing, which is something that if you haven’t tried it before it is phenomenal. I’ve been thinking about showing this to you for a long time now and for some reason I’ve haven’t yet.
So today is the day and you can get this avocado salad dressing recipe over on the website healthyveganrecipe.net. In the video I’ll show you exactly how to make it. Now today’s video goes along with the nutrition blog over healthyeatingstartshere.com. I’ve been talking about detoxes this month and cleanse, which don’t have to be extreme.
They can actually be really simple – simple diets that could eat for a long period of time, but the idea behind using them as a cleanse is that if you really simplify your diet, it will allow your body to process things that younormally might have trouble with.
So one of the best ways is to simplify and clean up your diet is to go with just whole foods, nothing process. One of the things that often trip us of as vegan is salad dressing and that often trip up anybody no matter whom.
Because salad dressing actually have quite a lot of salt and this sometimes have sugar, they often have preservatives and chemicals and things like this that interfere with your body’s normal processes. So making your own salad dressing is fantastic and then at if go one step for another in making your own salad dressing from whole foods ingredients, it even better – I’m going to show you that today.
And I’m going to start with a beet - cause their really nice to start this week. So, I’m going to do my beet raw because – its lunch time for me actually and I like beet raw occasionally and really like to wait for it to cook. So you can either do it raw or you can boil it to whatever cook-ness you like.
And I’m going to show you a tool that I’ve been separated from quite sometime now, but recently unpacked since we moved - and that is my spiroslicer, so I show you how this works. So I have my spiroslicer here, there are a lot of different types.
This one works vertically, which I like because I can go with the force of gravity, and basically what happen is theirs its slicing blade and the shredding blade – don’t really know what call that but it got a little teeth in it.
So what happens is as the beet goes through here or whatever vegetables you’re doing, it cut slice that way and then it can slice that way. So that you can come up with little noodles, and show you those when do it, and a lot of people having trouble with using this.
There are couple tricks that I learned through trial and error, and online searching. One of the first things you need to do is make sure that the cuts on either end are parallels to each other. So, I’m cutting off the top of the beet and then I can see this line here, I want to get as close as possible to that line on the other side of the beet.
So even though it’s a little bit off from where you might cut if you’re just cutting off the end of the beet, you want to make sure it’s parallel to that and it doesn’t have to be exact but the closer the better – see. And then you just have to peel this beet.
So there you go, either use a peeler or if you’re really good you can just use your knife. When you’re eating raw beet the key to be able to digest them is to cut them up really finely. So you can either cut it off fine or you or use spiroslicer or whatever method you enjoy.
You can also use the spiroslicer if you’re cooking your beet to make it easier to spiralize. So what happens here is you turn the crate and that beet will go through. Sometimes you really need a downward pressure.
And on the other end comes this very cool spirally noodles. Don’t get really long I intend to chop this up when I’m putting this on salad, otherwise you put you’re fork in and you get the endless noodles.
So there’s my beautiful spirallize beet so you almost stuff like hair in there. When you spiralize you wined up the small section in the end that doesn’t get noodlelize – that one I just cut out small as possible and put it in there. And I also got some kale chopped up behind here – which I’m just going to massage with my hands to wilt it.
You could also use any kind of geranial like here, lettuce, spinach, sprain mixed, sprouts - excellent. Whatever you go, massaging kale really soften that, makes it much more edible than this one its rough, use a little bit of salt here that helps you soften but you don’t need it.
And then once I get this massage, I’m also going to chop-up a tomato and add that in there. You noticed that all of my ingredients are raw, I think raw are excellent way to do a detox or cleanse, but I don’t think it’s necessary in order to cleanse, I think the key here is that all of the foods that were using are whole foods.
If you want to cook this, that is also fine but just stick to whole foods and it will help your body cleanse. The things that easier don’t get any interference from those process, preservatives, chemicals, whatever they put in there. Just to good idea from get a break from them for a while.
To get more info from detoxing, head over to my nutrition blog healthyeatingstartshere.com. So I kept you guys little bit into suspense so far, we’ve got our salad put together, every things good over there. And now it is time to get to get to that delicious avocado dressing I promised you.
So to start my avocado salad dressing recipe - of course avocado, there are different types - this one is the type you will find in North America and when Phil and I traveling around Mediterranean, we found a different type it’s bigger, it has thin skin and it’s more over green skin, whereas this one is is small brown and the skin is pretty thick.
I always forget what the different names are for this one maybe someone can name this be leaving me a comment. These ones are the ones used in North America. And to tell if they’re ripe, these ones want to be a brown color, when you push it you want will feel a little bit of softness but not too much. If it’s too soft it’s gone bad, if it’s hard it’s not ripe yet.
So similar in the middle that sweets spot and one way to be sure with these avocados is stem right here, you take the stem off, you should see green in there. If it’s white it’s not ripe, if it’s brown it’s gone bad already. So this is a good avocado.
To go with my avocado, the inspiration for this salad today actually was the end of this bunch of beautiful fresh dill that I got – if really is thing of beauty, smell so good. I’ve done a few different things with it last week and a half or so and today’s the end of my dill – I need to use it up today otherwise I probably won’t use as much for my dressing.
And then to go with that I’ve got some green onions, white onions, like cooking onions aren’t the greatest for salad dressing for raw stuff but green onions are really nice, they are softer flavor.
To start I get in into the avocado, I like to cut it all the way around, give it a turn and then if one the pith comes out nice like this, and bald as we shall call it - that means it is perfect ripeness if there is little bit of avocado stuck in it, it wasn’t quite ripe yet.
Give it a little tap with your knife, sometimes it needs a little bit of harder and then twist it in the pith and it will come nice and easily then the trick is getting the pit off the knife without cutting it you’re self.
This two sides, I might either I’m going to use either peel the skin off when it’s nice it comes off so easily or you can take a spoon and scope it up. And then were going to do to make this dressing is blend the avocado, you can put it in the blender or food processor and we use my hand blender today.
To be honest its because this dish is much easier to scope out every last little bit of avocado dressing, where in the blender or food processor, there’s blades to contain with and all that kind of stuff, so this is my choice today.
Depending on how much you want, you can use the whole avocado or half of the avocado. Avocados don’t keep very well unless you put some citrus juice in them. To do this salad for two people, you’ll only need the half of the avocado. I haven’t decided what I’m going to do yet, so I’m just going leave this here and see all the dressing comes up how much it makes – whether I want more or not.
With the garlic all you going to do raw, all you do is put in the press so it gets very fine and you don’t get a chunk garlic, somehow some juice comes out that’s pretty nice. The stuff that comes on the other side of the press you can either toss or I’m just going to chopped it a little bit and throw it in there as well.
I kind like garlic so I’m okay of these. I little bit of pink there from the beets. And then the dill you can just take off its stems. If you’re using a high power blender or a food processor, you can just throw them in there, because I’m using a hand blender I’m going to chopped this out. Hand blenders are not quite as powerful.
Same thing with the green onions if you’re using something powerful you can just throw them in there whole, I’m going to chopped them up and throw them in. To you’re avocado I’m going to add some lemon juice, which you can get from a fresh lemon or some lemon juice which I use to day.
Lime, also are excellent both go very well with the avocado kind of like a Mexican guacamole feel. And some water as well because we are making these into a liquid salad dressing. And then throw you’re dill and onion in there. The last thing I’m going to add here is something for some salt. And what I’m going to use instead of salt is some Miso.
Miso has salt in it, so it is a little bit of a processed food, but if you get a type that is properly fermented, it has live cultures in it - it is very healthy, excellent addition to salad dressing. So although I said everything else is whole food. This is not technically whole food, it does have some things added to eat but if you buy a brand that has natural ingredients, this one says, organic pro barley, organic whole soy beans, sea salt, filtered water and anything miso culture.
So, that’s for just a little bit of saltiness in here, you can also just leave it out, but salt helps to bring all this various flavors together. Think I need some little bit of water in here. It’s best to start with little bit of water and you can also add more later - whereas you cannot take that out unfortunately.
So give it a blend and whatever blending method your doing until its nice and smooth. You’re looking for whatever consistency you want, so just keep on adding water until you get the salad dressing consistency you like. You can go with the creamier dressing or runnier or whatever dressing you like.
I’ve got this blended up – take a little taste, make sure you like it. Little bit garlicky, so if you’re not big on garlic, I’ll probably cut that down. My clove was very large, but it’ll probably good for the whole avocado to do dressing with the whole, I just use half so far.
And with the rest of it, you can either just make more dressing or save it. But like I said, it won’t keep very long or you can just chopped this out and put it on your salad. So it’s look like a lot of dressing in the cup, but I’ve got tossing it and I needed the other half of the avocado.
So, I blended it up, toss it in here, and now I have a large bowl of beet-kale tomato-avocado dress salad and I’m really excited about it. You believe that its one beet, that bowl-full? Well, there’s also a lot of kale there too.
And I will post this avocado salad dressing recipe at healthyveganrecipes.net. For those of you who are worried for using the entire avocado to dress a salad, I going to post the nutritional breakdown of an avocado dressing versus an oil base dressing, because oil super concentrated in fats, whereas is avocado, yes a lot of calories are from fat but their calories are actually much lower than a small amount of oil.
So the total calorie difference and fat breakdown will be really interesting at all, I don’t have the numbers, there on the top of my head but I will post that along with the recipe. Leave me your comments and also be sure to check out my detoxing blog over at healthyeatinstartshere.com.