3 Delicious Bone Healthy Salad Dressings

Updated: January 23, 2019

Does eating salad seem like a chore?

If so, then it’s time to mix things up. Swap that tired old dressing that’s been sitting at the back of your fridge for months with an exciting, delicious homemade dressing!

If you’re thinking, “no, eating salads isn’t a chore”, you’ll still benefit from our homemade dressing recipes. How? Because they all include bone-healthy ingredients and are far healthier than the majority of pre-made options.

You see, typical store-bought salad dressings come packed with added sugar,  inflammatory oils, and countless other additives that add little to no nutritional benefit.

That’s why we’ve picked some of the AlgaeCal team’s brains to come up with three delicious homemade salad dressing recipes that you can make in minutes. These new twists on old classics are full of healthy, nutritious, and bone-friendly ingredients like tahini, ginger, and olive oil.

We’re big fans of tahini here. It’s a rich source of calcium thanks to the thousands of tiny sesame seeds that go into every jar. And you can use it in so many ways!

Ginger has powerful anti-inflammatory properties to help restore calm and balance in your body. Remember, chronic inflammation stimulates the process of bone resorption.

And olive oil is a wonderful multi-purpose oil that has large amounts of anti-inflammatory oleic acid, and antioxidants. It may even help fight Alzheimer’s Disease too.

Each recipe makes around two servings of dressing and can be easily scaled up or down. If you need help, check out our free printout on scaling recipes. We do all of the tricky math for you.

Any leftover dressing should be refrigerated and used within a day or two to ensure freshness. Watch our video for more salad dressing secrets. Hint: Have you ever heard of massaging your kale?

Vegan Caesar Dressing

Course Salad
Servings 2
Calories 162 kcal

Ingredients
  

  • 1 tbsp tamari* reduced sodium
  • 2 tbsp apple cider vinegar
  • 3-4 tbsp nutritional yeast
  • 1/2 lemon juice
  • 1 tbsp tahini
  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 1-2 garlic cloves

Instructions
 

  • Put ingredients in a blender and whiz until smooth. Serve over a bed of greens and top with roasted nuts and seeds.

Notes

This garlicky dressing is particularly great with kale. The lemon juice helps to break down the fibrous leaves.

Nutrition

Calories: 162kcalCarbohydrates: 7gProtein: 8gFat: 11gSaturated Fat: 1gSodium: 507mgPotassium: 278mgFiber: 3gVitamin C: 3.4mgCalcium: 11mgIron: 1.2mg
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Japanese Ginger Carrot

Course Salad
Cuisine Japanese
Servings 2
Calories 142 kcal

Ingredients
  

  • 1 inch ginger peeled and roughly chopped
  • 1 small carrot roughly chopped
  • 1 tbsp tamari* reduced sodium
  • 2 tbsp olive oil
  • 1/4 cup water
  • pepper to taste

Instructions
 

  • Put ingredients in a blender and whiz until well combined. Play around with texture and try it smooth or with small chunks of carrot and ginger remaining.

Notes

Believe it or not, this dressing contains no added sugar whatsoever!

Nutrition

Calories: 142kcalCarbohydrates: 3gProtein: 1gFat: 14gSaturated Fat: 1gSodium: 490mgPotassium: 160mgSugar: 1gVitamin A: 4175IUVitamin C: 1.5mgCalcium: 8mgIron: 0.2mg
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Homemade Creamy Honey Mustard dressing in a bowl

Seaside Citrus Vinaigrette

Course Salad
Servings 4
Calories 274 kcal

Ingredients
  

  • 1 tbsp honey
  • 1/2 small orange juiced
  • 1/2 cup olive oil
  • 1/2 shallot chopped
  • 1 tbsp mustard
  • 1/4 cup yogurt plain
  • Sea salt to taste
  • pepper to taste

Instructions
 

  • Whisk together ingredients in a bowl and serve immediately. If you don't have a whisk handy, you can mix it briskly with a fork or shake the ingredients in a jar until combined.

Notes

Try experimenting with the type of mustard for different textures and tastes. Wholegrain mustard gives a slightly coarser texture, while English mustard adds a hint of spice.

Nutrition

Calories: 274kcalCarbohydrates: 7gFat: 27gSaturated Fat: 4gCholesterol: 1mgSodium: 50mgPotassium: 55mgSugar: 6gVitamin A: 40IUVitamin C: 6.6mgCalcium: 23mgIron: 0.2mg
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*The majority of calories and fat come from the recipe’s olive oil. Approximately 964.4 cal and 110.4g fat are directly attributed to the olive oil content.

Who said salads are boring? Let us know what you think of our homemade dressings in the comments. And feel free to share your own salad dressing recipes too!

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Recipe Rating




  1. Elizabeth Maguire

    May 26, 2018 , 6:42 am

    These sound yummy! My mouth is watering just reading the recipes! I’ll be putting these to the “taste bud test” as soon as my current dressing is finished. I feel an enormous salad coming on. Thank you.

  2. Monica AlgaeCal

    May 26, 2018 , 8:12 am

    So glad to hear, Elizabeth! Yes, please let us know what you think after you’ve put them through your “taste bud test”. 🙂

    – Monica @ AlgaeCal

  3. verena franciscus

    May 26, 2018 , 7:06 am

    We eat salad every day and I have not used a store bought dressing that I can remember. I make a large jar of basic dressing that lasts me several days and add whatever I want daily.
    Salads and dressings are probably the most versatile foods and allow endless variations.
    The french always serve salads with a hard boiled egg, claiming that this enhances the absorption of magnesium from the green leaves. Americans are the most fat and oil fearful nation and among the most overweight.
    Instead, we should be a lot more fearful of store bought, ready food.

  4. Monica AlgaeCal

    May 26, 2018 , 8:15 am

    Wonderful to hear you’re already incorporating salads regularly into your diet, Verena! I love hard-boiled eggs in my salads, sometimes even over easy if I’m in the mood.

    – Monica @ AlgaeCal

  5. Dianne

    May 26, 2018 , 7:33 am

    My family makes a wonderful garlic salad dressing. Unfortunately there are no exact measurements because the recipe is my grandma’s, from the old country. You mash up One or two cut-up cloves of garlic and some salt using a pestle and mortar, until you have a thick paste. Then you work small amounts of oil into the paste, a little at a time, until no more oil goes into the paste. Then you add lemon juice, enough to make the dressing runny. You may have to taste as you go so you know how much to add. Pour this over a green salad.

  6. Monica AlgaeCal

    May 26, 2018 , 8:13 am

    Wow, this sounds great Dianne! Thanks so much for sharing your grandma’s recipe. It’s now on my list to make next!

    – Monica @ AlgaeCal

  7. Christine G

    May 26, 2018 , 8:21 am

    These sound delicious! Thank you, Diane for posting your familyS dressing.
    When I am in the mood for a creamy dressing. I puree about 1/3 cup cottage cheese with water and add spices such as celery seed, basil, garlic powder, etc.

  8. Vicki Buckley

    May 27, 2018 , 3:29 pm

    I make my own greek dressing. Add 1 T lemon juice, 1/2 c water, 1 t olive oil, salt and pepper to taste. Proportions can be adjusted. Garlic may be added or red onion. Yummy
    Vicki Buckley,

  9. judy piper

    September 9, 2018 , 8:01 pm

    I am shocked by the amount of fat in your dressings. I make my own nonfat dressings using chickpeas, vegetable broth, onions, garlic, herbs and lemon juice.

  10. Jenna AlgaeCal

    September 12, 2018 , 11:56 am

    Hi Judy,

    Thanks for sharing that sounds tasty!

    In our recipes, you can definitely omit the olive oil to the reduce the amount of fat – but keep in mind olive oil is a healthy fat! In the third recipe, you can also omit the yogurt if you’re on a low-fat diet.

    Depending on the recipe we’re also showing the nutritional content for 2-4 servings, so each serving contains only part of the total fat. 🙂

    – Jenna @ AlgaeCal

  11. Donna

    June 8, 2019 , 11:52 am

    I’d love to have your recipes! I agree shocking the number of calories and fat in these, regardless of healthy fat. These will make it keep you fat!

  12. Donna

    June 8, 2019 , 11:49 am

    Way too many calories to actually be healthy.

  13. Jenna AlgaeCal

    June 11, 2019 , 1:29 pm

    Hi Donna,

    Keep in mind, each recipe is showing the total calories for 2-4 servings! 🙂

    – Jenna @ AlgaeCal

  14. Margie

    June 9, 2019 , 10:49 am

    How much lemon juice do you use in the Vegan Caesar?

  15. Jenna AlgaeCal

    June 11, 2019 , 1:18 pm

    Hi Margie,

    We juiced 1/2 a lemon which is about 2 tablespoons of lemon juice. You can always start with 1 tablespoon and add to taste!

    – Jenna @ AlgaeCal.

  16. Nancy Steinmeier

    June 22, 2019 , 8:47 am

    I clicked on print this recipe but there was no print option

  17. Jenna AlgaeCal

    June 24, 2019 , 11:37 am

    Hi Nancy,

    When you click ‘Print this Recipe’ another window will open up with the option to print! 🙂

    – Jenna @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,