- This dressing contains magic-friendly ingredients thanks to probiotic-rich (Greek) yogurt, lemon and honey.
- It is quick to prepare and adds perfect flavor to salads. It can also be used as a dip for vegetables.
- Fat dressings help your body absorb vitamins and minerals from vegetables more effectively.
Growing up in Iowa, it was primarily a bottle dressing vehicle. Preferably ranch. I didn’t have a strong preference about what else was in this salad. As long as that creamy herby dressing was invited to the party, I would be there. However, now I’m excited to make my own with just three ingredients: gut-friendly (Greek) yogurt, lemon, and honey.
Do that Easy 3-content salad dressingI fill a Mason jar with a 5.3-ounce carton of plain, high-fat (Greek) yogurt (Fage is my go-to), the zest of one lemon, and the juice from that lemon (about 3 tablespoons). I add 1½ tablespoons of honey and season with a pinch of salt. After rotating on the lid, I shake to combine and store this approximately ¾ cup batch in the refrigerator for up to 2 days. A word to the wise: It is normal for the dressing to separate during these 48 hours; Just shake it before lazily or spooning it over your dish for a quick remix.
I’m a big fan of how quickly this homemade creamy salad dressing comes together – it takes less than 2 minutes – I adore the fact that it only requires three ingredients and salt. In addition to the protein from the probiotic-rich (Greek) yogurt, this dressing also sneaks in a little extra nutrition via lemon, packed with vitamin C and polyphenols in the peel. Honey has also been shown to offer antibacterial and prebiotic properties that are a boon for both the immune system and protecting the health of our gut. With the combination of one part honey to two parts lemon juice, the flavor is beautifully balanced, and these bonus ingredients soften, strain (Greek) yogurt smoothness, and transform it into a pourable consistency.
This salad dressing also scores points for being extremely versatile. My favorite combination includes leafy greens, pickled red onions, thinly sliced ​​apples, shaved Parmesan, a few sweet-spicy glazed pecans, and some shredded rotisserie chicken. But I’ve also loved it as a vegetarian dip and tossed it with Baked Kale Salad with Crispy Quinoa, this hearty Chopped Power Chicken Salad, and the Potluck Classic Loaded Broccoli Salad.
It never occurred to me to make my own salad dressing until I moved out on my own. In college nutrition courses, I started learning about all the gut-friendly fiber, antioxidants, vitamins, and minerals that fruits and vegetables provide. Plus, I finally started to understand a thing called “moderation” with my dressing and found that I enjoyed the flavors of crispy romaine, tangy onions, refreshing cucumbers, earthy beets and carrots – and beyond.
My initial homemade salad dressings were along the lines of vinaigrettes. Something as simple as a little lemon juice or vinegar, a drizzle of olive oil, and a pinch of salt is enough to give the veggies a shine—and to increase nutrient absorption. In one of these nutrition classes, I was intrigued to learn that scientists at my alma mater were conducting research that found salads that contain fat (either in this association or via components such as avocados, nuts, seeds, or cheese).
Since then, I’ve tinkered with tahini-based dressings, emulsified options like a DIY Caesar dressing (with pasteurized eggs), and thus came my new favorite salad spiff-up: the strained (Greek) yogurt base dressing.
For the past year, I’ve been working with a nutritionist and focused on eating more protein in general – and more protein in particular – to gain muscle and weight. To support this mission, I’ve looked for every opportunity to sprinkle in a little extra protein. It turns out that a salad dressing somewhat reminiscent of the consistency of my beloved childhood spots checks that box.
While my strained (Greek) yogurt-based salad dressing doesn’t exactly meet the criteria to qualify as protein according to claims Eat Dietary Guidelines, a ¼ cup serving adds about 5 grams of protein to the daily tally. Top this salad with a few beans, an egg, a handful of nuts, or some leftover chicken or salmon from yesterday, and you’ve got yourself a seriously satisfying and muscular salad.
I am so much that this simple bottled yogurt base dressing pales in comparison. Next time you’re in the mood for a remix, take a break from your green goddess, your blue cheese, your ranch, your caesar, or your balsamic and give it a try. Its taste is as refreshing as it is easy to make.
