DRESSING FOOD
I love delicious, healthy food or why bother eating is how I live.
I’m called the flavour queen in my family.
I’m known for my love of herbs and spices and making moreish dressings, salads and vegetable dishes.
Dressings are my thing.
I was influenced from an early age by my grandmother who was trained by French chefs and was herself influenced by the multicultural community who settled in Fremantle, Western Australia after the war ended in 1945.
Women in those days would swap recipes and introduce each other to the many fruits and vegetables and herbs and spices growing in their back yards.
Being with my grandmother and helping her pick and share her home grown produce and herbs, and learning how to prepare them, was like being in a savoury wonderland.
Looking back, I realise it was how food was flavoured and dressed that made all the difference to the beautiful fruit and vegetables I grew up eating.
I want to share some of those recipes and culinary ways taught to me and inspire you to want to discover how delicious vegetables can be.
And to be as adventurous and sharing as my grandmother and her friends from all over the world.
There’s nothing better than enjoying healthy meals you love to eat.
And nothing better than discovering the many different, delicious ways you can eat healthy food.
But before we explore how to create delicious dressings, I want to highlight the importance of using ingredients that are not contaminated by synthetic chemicals and pesticides and preservatives.
ORGANIC PROTECTS
I’m a huge advocate for buying only organic or biodynamic ingredients or growing your own organic food.
I’m passionate about organic food because of the vast amount of synthetic chemicals used in conventional agriculture that harm human health including, pesticides, fertilisers, insecticides, herbicides, fungicides and preservatives to slow deterioration.
If you think about it, we humans are at the end of the food chain, and the poisons designed to kill pests or control crop diseases harm us too.
Inorganic methods of food production are linked to significant risks of certain cancers, DNA damage, neurological disorders, and adverse effects on children’s cognitive development.
Some will say, just thoroughly wash your fruit and veg and you’ll be fine.
But studies show that washing produce can only reduce residues, not totally remove them.
These chemicals are known to be toxic and cumulative – meaning our bodies can’t break them down so they accumulate in our cells.
How is that even allowed!
Peeling doesn’t totally remove pesticide residues either because they penetrate the pulp layer and don’t just sit on the peel.
Peeling removes a lot of nutrients too.
Food safety has become a global health concern, and I want to share some of the worst contaminated foods that are recommended to avoid.
If you can’t source fresh organic or biodynamic produce, or buy frozen organic fruit and vegetables, then avoid eating these conventionally farmed foods that are produced with the highest use of harmful chemicals and pesticides:
• Apples.
• Berries.
• Blueberries.
• Capsicum (bell peppers).
• Celery.
• Cherries.
• Chillies (hot peppers).
• Cucumber.
• Collard greens.
• Grapes (plus vinegar and wine)
• Green beans.
• Kale.
• Leafy greens.
• Lettuce.
• Mustard greens.
• Nectarines.
• Parsley.
• Peaches.
• Pears.
• Potatoes.
• Spinach.
• Strawberries.
Change can only come if we demand safe food.
Change can occur faster when we buy safe foods.
I’m a great believer in letting our buying power create demand, which speeds change in global markets driven by profit.
More importantly, buying ‘clean’ food protects our health.
Your health is invaluable.
When you eat organic food, you’re protecting your greatest asset. You!
FOOD AS MEDICINE
I cook to create meals that are rich in both flavour and health benefits.
I’m a huge fan of the food I eat being my medicine too.
So, the ingredients for creating delicious dressings I’m sharing with you are also designed to boost nutrition and better health.
For example, I love capers both as a salt element in my dressings and because pickled capers contain the highest ‘natural’ level of a flavonoid antioxidant called quercetin.
Quercetin is studied for its ability to reduce inflammation and swelling, protect immune and brain function, inhibit cancer cells, control blood sugar, and help prevent heart disease.
I use organic, unfiltered fruit vinegars (like apple cider, blueberry, and raspberry vinegars) to aid digestion and as a source of probiotics for gut health.
Wholegrain organic mustard is another go-to in my kitchen because it’s delicious in dressings and spreads, and good for you.
Stir-fried cabbage is delicious when you add browned onions and stir through a teaspoon or two of wholegrain mustard.
Mustard seeds are a rich source of phytochemicals called glucosinolates and omega-3 fatty acids, which are known for reducing inflammation and lowering the risk of cardiovascular diseases.
Another all-time favourite is Aleppo pepper.
Aleppo pepper (Capsicum annum) is a perfect seasoning for dressings, marinating, stir fries and baked vegetables.
This beautiful spice is rich in anti-inflammatory and antioxidant properties for supporting immune, heart and metabolic health.
Aleppo tastes like a cross between a mild chilli and sun-dried tomatoes, adds an earthy (umami) depth in recipes, and enhances flavour without being overwhelming.
If I’m baking vegetables, I cut them all to a size they will bake evenly and then roll them in olive oil in a bowl and season with Aleppo pepper, organic dried mixed herbs (or fresh rosemary), and a sprinkle of Celtic sea salt.
Herbs and spice boost deliciousness and offer a wide range of health benefits you can enjoy with every meal.
If you’d like to learn more about cooking with herbs, spice, and seasonings that pair well with vegetables, I can highly recommend The Vegetarian Flavor Bible, by Karen Page and Andrew Dornenburg.
We also have a Healthy Eating Directory blog that connects you with chefs that know how to add amazing flavour to healthy, home-cooked meals.
DRESSING ESSENTIALS
I’ve collected delicious dressing ingredients over the years but there are two essential must haves for creating beautiful dressings – oil and vinegar.
OILS
Cold-pressed organic oils are a rich source of essential dietary omegas, and I keep most of my oils in the fridge too because it reduces oxidation (deterioration).
You don’t have to refrigerate most oils (always read the label), but they will last longer and so does the flavour.
If you don’t refrigerate your oils, make sure you store them in a cool dark place, away from heat, to preserve their qualities.
There are so many beautiful oils you can make amazing dressings with, but three I constantly use are olive, sesame and pumpkin seed oils.
I love beautiful cold-pressed extra-virgin olive oil (EVOO) stored in dark glass.
EVOO is rich in antioxidants, healthy fats and anti-inflammatory properties that help protect against heart disease, neurodegenerative disorders, and cancers.
Even if you buy one good first press olive oil that is smooth with a palate-pleasing taste, just for your dressings, it’s worth the investment.
The difference a beautiful oil makes to salads and vegetables and dips is amazing.
I also use toasted black extra virgin sesame oil by Carwari that’s made from cold pressed, unhulled, organic black sesame seeds that have been lightly toasted.
I find Carwari black sesame oil smooth and nutty, and it smells divine.
You can use sesame oil to drizzle on salad leaves, stir-fry veggies, sauces, and for making Japanese style dressings.
Sesame oil is high in antioxidants and anti-inflammatory properties, good for your heart, blood sugar control, and alleviating joint pain.
Another favourite is pumpkin seed oil because it’s so good for you and has a smooth, earthy (umami) flavour that pairs beautifully with salad leaves and baked vegetables.
The antioxidant compounds (polyphenols and carotenoids) in pumpkin seed oil help protect against inflammation and chronic disease, promote heart and prostate health, help prevent bladder and urinary tract disorders, and help balance cholesterol and blood pressure issues.
Other organic cold-pressed oils I use in dressings include, white chia seed, avocado, macadamia, and walnut oil. Delicious!
I also use hemp and MCT coconut oil in smoothies, and black cumin seed oil (black seed oil) if I feel rundown.
Yes, my fridge door is full, and I love every single oil I use for their taste and health benefits.
VINEGARS
The second essential ingredient for making beautiful dressings are organic, unfiltered, unpasteurised vinegars, with the ‘mother’.
The mother is the byproduct of fermentation – meaning the vinegar still contains the enzymes and beneficial bacteria (probiotics) that aid digestion and gut health.
Organic, unpasteurised fruit vinegars offer the nutritional compounds and high antioxidant activity of the different fruits plus the probiotic benefits of fermentation.
Apple cider vinegar is probably the most known fruit vinegar, used for both health and culinary purposes.
In support of our Australian small businesses, I can recommend Wild Mother Tasmania who create a delicious pure, unfiltered, unpasteurised organic apple cider vinegar that is also free from colours, flavours or any other additives.
Apple cider vinegar pairs beautifully with olive oil, garlic, fresh herbs like lemon thyme and chives, wholegrain mustard, Aleppo pepper, and lemon juice (and zest) in vinaigrette dressings.
Another Australian small business creating an exciting range of organic fruit vinegars is Nim-Veda.
Their products include raspberry, blueberry, cherry and quince fruit vinegars, and there’s no colouring, flavouring or preservatives added in their range.
Instead, organic fruit is handpicked, crushed, and cured in vats with the mother culture for 5-6 months, then aged in oak barrels for 1-2 years before being bottled.
Fruit vinegars work well in drizzle salad dressings, quinoa salads, dips, and even dessert recipes.
Balsamic vinegar though is my most used dressing ingredient.
Balsamic has a sweeter, fruitier, mellow flavour that is less acidic than other distilled vinegars, so you can use it for both savoury and sweet dishes.
Balsamic can be drizzled over salads, pasta salads, baked or grilled vegetables, soups, risotto, fresh strawberries or berries, paired with olive oil and used for dipping bread, made into a glaze for meat, fish, and dessert dishes.
Healthwise, balsamic vinegar has been proven to lower cholesterol and help stabilise blood pressure, balance blood sugar levels (anti-glycaemic effect), promote healthy digestion, as well as protect your body from oxidative stress and inflammation.
But read the label before you buy balsamic vinegar.
Make sure your balsamic is pure and free from sugar, caramels, flavouring, or added preservatives.
My favourite culinary treasure is a handmade organic balsamic vinegar, made from 100% grape must and aged for eight years in wooden barrels, made by La Vecchia Dispensa in Modena, Italy.
It costs about the same as a nice bottle of wine but the pleasure of it lasts far longer, and I love beautiful vinegars.
You don’t have to spend a lot though for a good organic balsamic but make sure you do buy organic to avoid additives – especially added sulphites.
Naturally occurring sulphites are usually found in organic vinegars as a result of fermentation, but they are present in smaller amounts compared to sulphites that are added as preservatives in products.
Sulphite intolerance can cause wheezing in people with asthma, or trigger hay fever or hives (urticaria).
Be aware and always check food labels.
BALANCING FLAVOUR
Taste testing as you go is the most essential thing to do when you’re cooking anything.
You taste test to balance flavours.
In every culture, there is a way they balance flavour in their dishes.
You may not notice it, but it is the balance of flavours that makes a meal delicious.
There are five flavours that either balance or enhance one another – sweet, sour, salt, bitter and umami.
I like to have them all represented in the meals I make – either in the ingredients or the dressings.
SWEET adds richness, enhances saltiness, and balances bitterness and sourness.
Sweet notes I use in dressings and salads include raw honey, pure maple syrup, sweet fresh fruits, and dates.
SOUR brightens flavours, cuts richness, enhances saltiness, and balances sweetness and bitterness.
Sour foods include lemon, lime, vinegar, pickles, fermented food, raspberries, pineapple, cultured yoghurt, and organic fetta (or Greek feta) cheese.
SALT enhances sweetness and balances bitterness.
Salty foods that I mostly use include Celtic sea salt and capers in vinegar brine.
BITTER balances sweetness and saltiness and adds richness and depth.
Bitter foods include apple cider vinegar, artichoke, ginger, rocket/arugula, broccoli, brussel sprouts, eggplant, sesame, dark leafy greens, olives, mustard, dill, cranberries, radish, horseradish, and wasabi.
UMAMI adds a savoury, earthy, rich depth, balances sweetness and bitterness, and enhances overall flavour.
Umami flavours include mushrooms, beetroot, baked red capsicum, walnuts, vegemite, soy sauce, miso, dashi, black garlic, browned onions, tomato paste, seaweed, kimchi, aged organic cheeses like parmesan.
CREATING BALANCE
When I cook, I always think about the flavour of the ingredients I’m using, how intense (strong) they are, and how they might go together (or not).
If a dish has got too much of one flavour, you can always balance it with other flavours.
For example, I eat a lot of cruciferous (bitter) vegetables like rocket (arugula) salad.
The rocket is the main ingredient, and all the other salad and dressing ingredients are chosen to balance the bitterness of rocket.
To balance bitter, you use salt, sweet, sour and umami ingredients.
I’ll use sweet notes like slices of fresh pear or blueberries or fresh strawberries or fresh sweet figs, basically whatever I have on hand that’s in season.
I’ll also add a scattering of walnuts (umami), and drizzle balsamic vinegar (both sweet and sour) and pumpkin seed oil (for umami richness) over the salad.
Then I finish dressing my salad with a dash of chopped capers (salt). Or you could use crumbles of organic fetta (salt) if you eat dairy foods.
And when the combined ingredients and balance comes together – it’s deliciously moreish.
Always remember though that flavour and food taste is very personal so make your dressings to suit your palate.
Be adventurous yes but taste test as you go and adjust the flavours as needed to make every meal a favourite because you love the dressing.
DRIZZLE DRESSINGS
Drizzle dressings are ideal for busy lives and weeknight dinners.
On Sunday, I prep baked veggies, which are great in salads.
I’ll also prep some black wild rice or quinoa and marinate some tofu or beans, ready for the new week.
I usually prep ahead for three days at a time, so my ingredients remain fresh.
You can also prep a curry for the week, burrito or taco fillings, marinate protein if you eat meat, or make a casserole or soup ready to heat.
Then when you get home at night, all you need to do is plate up a salad platter or Buddha bowl and add light dashes of balsamic or your favourite fruit vinegar, swirls of pumpkin seed oil – or any other favourite cold-pressed oil you love.
You don’t need to go heavy and drown a salad either.
You want to create hints and layers of flavour rather than overpower your salad ingredients.
I will usually add a light dash or two of vinegar first and toss it through the salad. I’ll taste test, and if it needs a bit more vinegar, I’ll add another dash and taste test until it’s just right.
I then swirl the oil on top as a finishing touch with nuts and seeds and chopped capers (for salt), or black olives, or fresh herbs like finely chopped basil leaves to enhance the salad.
Raw cashews and chopped walnuts are gorgeous in salads. So are pine nuts and pumpkin seeds.
Life is so much easier and healthier when you prep for the week and use drizzle dressings.
We talk about prepping in our Nutrition Therapy Remedy – VEGETABLES blog.
And we included links to Meal Plans by Nisha from Rainbow Plant Life if planning healthy meals is new to you and you’d like some help.
VINAIGRETTE DRESSINGS
A beautiful vinaigrette dressing can take a simple bowl of salad to a gourmet level that’s worth a happy dance.
Traditionally, a vinaigrette is made using 3 parts oil to 1 part vinegar (3:1).
You can use a combination of different oils, vinegars and seasoning but this ratio is how most people are taught to make a well-balanced dressing.
A traditional vinaigrette, for example, will use a 3:1 ratio of say 6 tablespoons of cold pressed, extra virgin olive oil to 2 tablespoons of wine vinegar (red, white or balsamic).
And if the vinegar you are using is too acidic, you can always add small amounts of pure, boiled water at a time to dilute the flavour until it’s right for you.
You start making vinaigrettes with the vinegar and seasonings (like garlic or oregano) first.
Then you whisk as you steadily pour in the oil.
Once finished, if you are not using the vinaigrette straight away, store it in a sealed glass jar or bottle in the fridge and shake to recombine the ingredients before use.
That’s the basics of making a vinaigrette, and you can always break the rules too.
Always make dressings that please your taste buds.
DO IT YOUR WAY
My grandmother would finely chop and mince 1 large garlic clove, a teaspoon of dried or finely chopped fresh oregano (and sometimes a few grinds of black pepper) and place them in the bottom of a glass jar.
If the vinegar she was using was very acidic, she would add a teaspoon of sugar to the jar as well.
I would recommend you use organic coconut sugar if you choose to sweeten with sugar.
She would then pour a small amount of boiling water over the ingredients to release the flavours and let them sit for a minute with the jar lid sitting lightly on top so no flavours in the steam could escape.
Don’t seal the jar or pressure can build up and crack the glass.
Then she would add one part vinegar (2 tbsp) and slowly whisk in oil (traditionally 6 tbsp).
BUT – the amount of oil Grandma would use depended on how mellow the oil was.
If the oil she was using was really tart or strong, she would use half oil and half vinegar – or sometimes even a third vinegar, a third water, and a third oil if the vinegar was too acidic.
Her recipes were always based on how the flavours came together.
Grandma would taste test as she worked with the flavour and strength of the ingredients she was using.
She would add a tablespoon of fresh lemon juice if she was using sweet ingredients.
She would leave out lemon juice altogether if she was using more acidic ingredients.
Or she’d use 1 part lemon juice (2 tbsp) to 2 parts olive oil (4 tbsp) and a teaspoon of wholegrain mustard seeds.
Grandma taught me to make dressings the way you love to eat them.
Her final step was to season her vinaigrettes with a pinch of salt, a pinch of white pepper, and a tablespoon of finely, chopped parsley. She loved parsley.
She would have a final taste test to adjust and balance the flavours, before she declared the dressing ready.
I smile when I remember her always using only her little finger to dip and taste dressings and then wash her hands.
Grandma was huge on hand hygiene and being hands ‘in and on’ food preparation.
She had to feel her ingredients as well as smell and taste them – all with clean hands.
And she taught me to break the vinaigrette ratio rule according to what salad I was dressing.
A three-part oil to one-part vinegar (3:1) ratio is a heavier dressing, good for heavier ingredients like those in Greek salads, or zucchini salad recipes.
But I find the classic 3:1 vinaigrette ratio can dilute flavour or be too heavy (each to their own).
For dressing lighter leaves, like a lettuce salad or micro herbs, a lighter touch is needed, meaning that I like to use less oil and a lighter oil too.
LIGHTER VINAIGRETTES
I love using 2-parts raspberry or blueberry vinegar (2 tbsp) to one-part white chia seed oil or almond oil (1 tbsp) to dress lighter salad leaves and micro herbs, because these oils for my palate are more neutral tasting.
Macadamia oil is another more neutral tasting oil that pairs well with white balsamic vinegar and a dash of lemon juice or orange zest.
I also enjoy playing with flavour.
I love combining two-parts apple cider vinegar (2 tbsp) and one-part avocado oil (1 tbsp) to dress ripe tomatoes, shredded basil leaves, cucumber, thin slices of red onion, spinach leaves, and slices of black kalamata olives in a salad.
I’ve even combined three-parts fresh orange juice (3 tbsp) with one-part Carwari toasted sesame oil (1 tbsp) to dress Japanese salad ingredients, and that was delicious too.
Walnut oil and pumpkin seed oils have a deeper earthier flavour that pairs well with dark balsamic vinegar on rocket leaves.
But I tend to drizzle walnut or pumpkin seed oils and balsamic on salad leaves, rather than make a dressing.
Walnut has quite a strong flavour but pairs beautifully with balsamic or cherry vinegar.
And if my dressings need a touch of sweetness to balance them, I tend to use 100% pure maple syrup at the end when I taste test. And I add a teaspoon at a time, taste again and adjust if needed.
I’ll also use finely chopped capers in my salad (or to dress my salad) instead of using salt in my vinaigrette dressings.
Have fun being creative and always let taste guide you.
And remember, you are dressing a salad not drowning it.
Add a small swirl or two of vinaigrette at a time.
Lightly mix the vinaigrette through to coat your ingredients, to build flavour and enhance the salad before you go adding more dressing.
The salad should be the hero not the dressing.
Unless that’s the way you like it – be free in your creativity.
TASTY CREATIONS
There are so many ways you can create beautiful dressings that enhance salads and vegetables.
As a general rule, whisk in the oil ingredient last – a small amount at a time – until you get the right ratio of oil to vinegar that you prefer.
But, if you’re in a hurry, you can always use a stick blender and blitz all your ingredients together – in a tall jar so they don’t splash everywhere.
Following, are some of the ways I create fresh, smaller batch dressing recipes.
If you want to make a larger quantity though, just double or triple the amounts, store in the fridge, and use within the week.
I use Australian metric spoons to measure.
Tbsp = tablespoon
Tsp = teaspoon
A Touch Of France: 1 tbsp organic red wine vinegar, 1 tbsp mild olive oil, 1 tsp finely minced shallots, 1 tsp of Dijon mustard, sea salt and ground black pepper to season. Whisk all the ingredients together in a glass dressings jar. Taste and adjust the balance of flavours to your taste, as needed. Use 1 tsp of pure maple syrup if you want to add a sweet note.
Celebrating Mediterranean Food: 2 tbsp fresh lemon juice, 1 tbsp macadamia oil (or a beautiful olive oil), a grate or two of lemon zest, 1 garlic clove crushed (or use 3 roasted garlic cloves – sweeter and delicious), 1 tsp of wholegrain mustard, 1-2 tsp of raw honey (or maple syrup), Celtic sea salt and freshly ground black pepper to season. Whisk all the ingredients together. Taste and adjust to your palate.
Japanese Sesame Dressing: 3 tbsp Carwari Mirin (a sweeter rice wine vinegar), 1 tbsp Carwari toasted black sesame oil, 1 tbsp Niulife coconut aminos (lower salt) or you can use tamari, 1 tsp crushed organic toasted black sesame seeds (or 1 tsp sesame paste – tahini), 1 tsp finely grated ginger (or Carwari organic ginger paste), 1 tsp dark balsamic vinegar for a hint of sour to balance the sweet flavours. Whisk all the ingredients in a bowl.
I find this dressing is sweet enough, but if you want to add extra sweetness, use 1 tsp organic brown rice syrup (or 100% pure maple syrup), or leave out the balsamic vinegar.
I use Niulife Organic Naked coconut aminos made from fermented coconut palm sap as a soy sauce substitute because it has about 70% less sodium (salt) than soy sauce or tamari, and it’s gluten-free.
I also like to add a teaspoon of finely grated Daikon in this dressing too, which is a white Japanese radish. I use the rest of the radish in salads.
Serve in a bowl with a spoon, and dress with a few slices of spring onion greens and a sprinkle of Aleppo pepper.
I love this dressing with rice, quinoa, cucumber salad, noodle dishes, or as a sushi dipping sauce.
I buy organic black toasted sesame seeds, but you can always toast your own or just use organic raw sesame seeds.
Crush the sesame seeds in a mortar and pestle, if you have one, to release the nutty umami flavour.
You can also add a tablespoon or two of organic mayonnaise to make a creamy Japanese dressing.
And if you’re too busy to make a dressing at all, try Carwari organic sesame dressing for a quick, convenient alternative.
It’s about the only store-bought dressing I will use.
DOWNLOAD RECIPE SHEET
I hope you really enjoy these salad dressings as much as I do.
What I love about dressings is they improve the taste and experience of eating vegetables, and support digestion and gut health too.
And beautiful meals are a wonderful way to bring the people you love together and celebrate life.
Be creative and have food adventures.
Always make dressings you love to eat.
Break the rules if your taste buds demand it.
If you have highly sensitive taste buds, your final dressing ratios will be different than mine, and that’s perfect too.
And please use only organic ingredients to avoid harmful chemicals and protect your health.
If you would like a handy reference sheet of our dressings and hummus recipes, you can download and print by clicking on the link – Delicious Dressings & Hummus Recipes Sheet.
Here’s to happy munching!
All the very best,
Tracey Rieniets.
RECIPE BOOKS
There are two inspiring recipes books I recommend, especially if you want to know how to make vegetables delicious and improve your nutrition:
Big Vegan Flavour is a wonderful guide for discovering the joy of eating vegetables. What I love about Nisha is that she really knows how to add flavour that bring deliciousness to every recipe she creates. Check out her YouTube Rainbow Plant Life channel too.
The Vegetarian Flavor Bible, by Karen Page and Andrew Dornenburg is a great reference book for discovering which herbs, spices, and seasonings pair well together and enhance the flavour of different ingredients.
RELATED BLOGS
Nutrition Therapy Remedy – VEGETABLES
https://www.renerhealthclinics.com.au/nutrition-therapy-remedy-vegetables/
Power Of Cruciferous Vegetables
https://www.renerhealthclinics.com.au/power-of-cruciferous-vegetables/
Healthy Eating Directory
https://www.renerhealthclinics.com.au/healthy-eating-directory/
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Best Japanese dressing you will ever have! I nearly ate mine with a spoon 😂 that’s how good it is. Once you try, you will never go back to the store bought one… Thank you so much for sharing this delicious yum yum recipe for free 🩵