Can you imagine eating all those delicious nutrient packed greens topped with various vegetables and then top it off with an unhealthy, high fat, salad dressing? This is what many people do. They eat all of these wonderful nutrient packed greens and top it off with a dressing that contains pure fat and no nutrients. When a food goes through the refinement process especially something like an olive, when heat is added, most if not all of the nutrients are removed and you’re left with a heavy, fatty, unhealthy food.
This is what oil is. Complete fat with little or no nutrient value whatsoever. So how do you make a salad dressing taste great without the oil? I’m about to show you. Consuming whole foods is exactly what is means. In it’s most natural form, completely whole. Although I’m becoming accustomed to eating salads without salad dressing at all, and enjoying the food in its most natural state, sometimes it’s nice to enjoy some added flavour. I created a raspberry salad dressing for one of my plant-based cooking and nutrition workshops and it was a big hit so I thought I would get back in the kitchen and create something new with another fruit.
I recently became a Manitoba Hemp Hearts ambassador. There are very few food companies that I would represent and since hemp seeds are in their most natural form and since I’ve used their products for a while now, it was a great fit for me. They are high in protein and contain all 10 essential amino acids
Many of the recipes I create are trial and error and they don’t always work out. I simply get my inspiration by opening up my fridge. Mango is one of my favourite fruits. In fact, I put it on my oatmeal every morning and I wanted to create a light salad dressing that I could use on just mixed greens from my garden. I wanted to incorporate the hemp seeds with the mango so figuring out the rest was by trial and error. I have a few vinegars and mustards in my fridge along with some lemon and lime that I use to complete my recipes for salad dressings. From here I sometimes sweeten it with maple syrup and then add some spices or herbs. It’s all about what your palate likes.
Art and I consume a lot of mixed greens as they are the ‘powerhouse’ of the plant kingdom packed with nutrients, I wanted a dressing that wouldn’t hide the natural flavour of the greens but rather emphasize it. Eating kale and swiss chard can be a little rough so having a dressing that could moisten up the leaves would make it easier to digest. This is what I came up with.
- 3/4 cup mango chunks
- 2 tbsp hemp seeds
- 2 tbsp freshly squeezed lime juice
- 1⁄4 cup water
- 1⁄2 tbsp chopped shallots
- 1 tbsp pure maple syrup (or more to taste, as needed)
- 1⁄2 tsp dijon mustard
- 1⁄2 tsp sea salt
- freshly ground black pepper to taste
- 1/2 tsp of cilantro (optional)
- Puree all ingredients in a blender until very smooth.
- Taste, and add additional water to thin as desired, and extra maple syrup to sweeten if needed.
Eat Well – Move Well – Live Well
Your Compassionate Coach,