Are you looking for a healthy salad dressing? This homemade walnut vinaigrette recipe uses whole walnuts and all-natural ingredients.
When done right, a salad is a satisfying meal that not only tastes great but leaves you feeling great for hours. The secret is to include tasty ingredients filled with fiber, protein, and healthy fats.
Fiber for Salad:
Start with a bed of mixed salad greens (about 4 cups or 5-6 ounces) and top it with your favorite non-starchy vegetables (i.e. tomatoes, onions, mushrooms, peppers, broccoli, cauliflower).
A serving of black beans on top adds an additional boost of hunger-satisfying fiber.
Protein for Salad:
Protein is found in most foods. Even leafy greens and vegetables contain protein.
A great way to add protein to your salad is to use leftovers from last night’s dinner. Leftover meat, chicken, or fish or an ounce of cheese adds protein to your meal.
If you’re a vegetarian, beans are a good protein choice.
Healthy Fats for Salad:
Did you know that the fats found in nuts, seeds, and avocados help your body absorb the vitamins and minerals from your meal? They also shut down hunger reducing your overall calorie intake for the rest of the day.
If you are avoiding flavor-filled fats in hopes of saving a few calories, you are not doing yourself any favors.
I find that walnuts go great on a salad, and they can even be made into a healthy salad dressing.
Recipe for Homemade Walnut Vinaigrette
Homemade Walnut Vinaigrette
courtesy of Dr. Becky Fitness
- 1/4 cup (64g) Balsamic Vinegar
- 1/4 cup (59g) Water
- 1/4 cup (29g) Walnuts
- 1 tablespoon (9g) Raisins substitute a date
- 1 clove (3g) Garlic
- 1 teaspoon (5g) Dijon Mustard
- 1/4 teaspoon (0.2g) Dried Thyme Leaves substitute fresh
- Place all ingredients into a high-speed blender.
- Blend together, adding water as needed to reach your desired consistency.
About the Author
Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.