Oil-Free Dressings / Sauces

Notice I didn’t use the word ‘salad’ with dressings. Dressings are a very diverse way to create or more specifically ‘dress’ our dishes with flavors that we can pour over all types of food, not just salads. Think of whole-grain pasta, zoodles (spiralized raw zucchini), potatoes, grain dishes, stir-frys. wraps etc.

The first recipe is what I use the most. It goes well with everything but I am going to change it up. They will all work well as sauces for hot dishes as well. You will notice that the base of many of these recipes includes, Northern White Beans.

The reason is first they are very healthy and they are the most bland beans which makes them great for so many applications.

I will add to this guide over time but we will start with 15 dressing variations that should cover most of the flavor profiles.

Let’s jump right in!

BASIC ITALIAN
½ c Apple Cider Vinegar 
½ Tbsp Balsamic vinegar (optional) 
¼ c Filtered water 
1 Tbsp Lemon juice. (juice of 1/2 a lemon) 
1 Tbsp Italian seasoning 
½ tsp Garlic powder (or 1 Tbsp fresh minced) 
½ tsp Onion powder 
½ tsp Ginger powder (or 1 Tbsp fresh minced) 
¼ tsp Ground black pepper 
½ Tbsp Chia seeds (for nutrition & as a thickening agent) 
½ tsp of ground mustard seeds/powder

The following recipe will be the BASE for the following dressing recipes.

I am going to recreate the base recipe into different ethnic variations for different applications.  Every recipe will include ground mustard seeds/powder. Read my article on “Sulforaphane” as to why.

Also, you will note that some will contain coco aminos. This is a healthier replacement for lite-soy sauce. If you cannot find coco aminos (i get mine at Costco) you can omit it or use lite soy sauce.

While I promote no/low salts the amount in these dressings will be trace amounts and it will be more than ok. Miso paste as long as it’s the vegan kind (some include fish) is a green-light food by Dr. Greger.

BASE DRESSING 
This will be used as the base for all dressings below 
½ c Apple Cider Vinegar 
¼ c Filtered water 
¼ tsp ground mustard powder 
½ Tbsp Chia seeds (for nutrition & as a thickening agent) 
¼ tsp black pepper 
½ tsp turmeric
ASIAN DRESSING
Base Dressing 
1 Tbsp Sesame seeds 
2 Tsp Coco Aminos or light soy sauce 
1 Tsp Miso Paste (optional) 
1 tsp ground ginger powder or 1 Tbsp fresh grated 
2 tsp lemon juice 
3 garlic cloves pressed/minced or ½ tsp powder 
1 Tbsp rice wine vinegar or distilled white
ASIAN CARROT GINGER DRESSING
Base Dressing 
1 Tbsp Sesame seeds 
2 Tsp Coco Aminos or light soy sauce 
1 tsp ground ginger powder or 2 Tbsp fresh grated 
2 tsp lemon juice 
3 garlic cloves pressed/minced or ½ tsp powder 
1 Tbsp rice wine vinegar or distilled white 
2 carrots

Blend in a blender till smooth.

MEXICAN DRESSING BASIC
Base dressing 
½ tsp cumin powder 1 Tbsp dried oregano 
2 Tbsp lemon juice 
3 garlic cloves pressed/minced or 1 tsp powder 
1 tsp onion powder 
1 avocado 
¼ tsp crushed red pepper flakes (optional)

Blend in a blender till smooth.

MEXICAN DRESSING 2
Base dressing 
1 can no-salt-added black beans (include the juice) 
½ tsp cumin powder 
2 Tbsp dried oregano 
2 Tbsp lemon juice 
3 garlic cloves pressed/minced or 1 tsp powder 
1 tsp onion powder 
1 avocado 
¼ tsp crushed red pepper flakes (optional)

Blend in a blender till smooth.

PICATTA DRESSING
Base dressing 
1 can no-salt-added northern white beans (include the juice) 
1 Tbsp distilled white vinegar 
1 Tbsp dried oregano 
2 Tbsp dried basil 
3 Tbsp lemon juice 
5 garlic cloves pressed/minced or 1 Tbsp powder 
2 tsp onion powder 
1 Tsp Coco Aminos or light soy sauce (ok to omit)

Blend in a blender till smooth.

HUMMUS DRESSING
Base dressing 
1 can no-salt-added chickpeas (include the juice) 
1 Tbsp sesame seeds 
3 Tbsp lemon juice 
3 garlic cloves pressed/minced or 2 tsp powder

Blend in a blender till smooth.

CHEESY DRESSING
Base dressing 
¼ cup soaked cashews (soaked at least 4 hours) 
2 Tbsp nutritional yeast 
½ tsp onion powder 
2 garlic cloves pressed/minced or 1 tsp powder

Blend in a blender till smooth.

LEMON ALMOND DRESSING
Base dressing 
¼ cup soaked almonds (soaked at least 4 hours) 
1 Tbsp nutritional yeast 
1 Tbsp lemon juice 
2 garlic cloves pressed/minced or 1 tsp powder 
½ tsp dried basil

Blend in a blender till smooth.

RANCH'ish DRESSING
Base Dressing 
1 can no-salt-added northern white beans (include the juice) 
½ tsp onion powder 
2 garlic cloves pressed/minced or ½ tsp powder 
2 tsp distilled vinegar

Blend in a blender till smooth.

TZATZIKI DRESSING
Base Dressing 
1 can no-salt-added northern white beans (include the juice) 
1 cucumber 
2 garlic cloves pressed/minced or ½ tsp powder 
1 Tbsp lemon juice

Blend in a blender till smooth.

PESTO DRESSING
Base Dressing 
1 can no-salt-added northern white beans (include the juice) 
2 cups fresh basil or 2 Tbsp dried 
2 garlic cloves pressed/minced or ½ tsp powder 
2 Tbsp pine nuts (ok to omit) 
2 Tbsp lemon juice 1 avocado

Blend in a blender till smooth.

DILL DRESSING
Base Dressing 
1 can no-salt-added northern white beans (include the juice) 
¼ cup fresh dill or 1 Tbsp dried 
2 garlic cloves pressed/minced or ½ tsp powder 
1 Tbsp lemon juice

Blend in a blender till smooth.

FRENCH'ish DRESSING
Base Dressing 
1 can no-salt-added northern white beans (include the juice) 
1 medium tomato 
1 celery stalk or 1 teaspoon celery seed. 
1/2 teaspoon chili powder.

Blend in a blender till smooth.

ROASTED GARLIC, GINGER, LIME
1/2 cup apple cider vinegar
1/4 cup water
1 Tbsp grated ginger or 1/2 tsp powder
1/2 tsp turmeric
1/4 tsp black pepper
Juice of 1 lime (3 Tbsp)
8 roasted garlic cloves
Blend in a blender till smooth.

More dressings and sauces coming 🙂

 Chef Jeff

FB/IG: #ChefJeffDoucette

150+ of my original recipes all oil-free
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