Recipe - Three Green Salad Dressings

Recipe - Three Green Salad Dressings

A good dressing can completely transform a meal — and I don't just mean the flavour. The right combination of fats, acids and herbs can turn a simple salad into something that genuinely supports your health. Good quality olive oil helps the body absorb fat-soluble vitamins from the vegetables. Apple cider vinegar supports digestive enzyme production. Fresh herbs deliver polyphenols and phytonutrients that most people never think about. The detail matters.

These three are my go-to greens. They work on salads, wraps, grilled dishes and roasted vegetables, and each one has a completely different character. Make a jar of each and you're covered for the week.

1. Green Dressing

This is my everyday workhorse dressing. The combination of pumpkin seeds, apple cider vinegar and nutritional yeast gives it a nutty, savoury depth that works on almost anything. It's also doing serious nutritional work underneath the flavour.

• Pumpkin seeds are one of the best plant sources of zinc — critical for immune function, skin health and hormone production — as well as magnesium and anti-inflammatory omega-3 fats. Blending them into the dressing is an easy way to get them in without thinking about it.

• Apple cider vinegar with the mother contains beneficial bacteria and acetic acid, which supports digestive enzyme production, helps control blood sugar after meals, and creates an acidic environment that discourages harmful gut bacteria.

• Nutritional yeast is a brilliant source of B vitamins — particularly B12, which is often low in those eating less meat — and gives the dressing a savoury, almost cheesy flavour without any dairy.

• Dijon mustard acts as an emulsifier to hold the dressing together, and contains glucosinolates — compounds found in cruciferous plants that support liver detoxification pathways.

Ingredients:

• 2 handfuls of pumpkin seeds (or any combination of seeds)

• 2 cloves garlic

• 3 tbsp organic apple cider vinegar (with the mother)

• 6 tbsp organic extra virgin olive oil

• 2 tsp Dijon mustard

• 2 tbsp nutritional yeast

• Water to your preferred consistency

Method:

• Blitz all ingredients together until smooth, adding water gradually until you reach your preferred consistency

2. Green Goddess Dressing

This one is all about the herbs. Parsley and coriander aren't just garnishes — they're genuinely therapeutic plants that deserve a much bigger role in the diet. The yoghurt base makes this dressing creamy and probiotic-rich, which means it's actively supporting your gut microbiome while it tastes incredible.

• Parsley is one of the richest dietary sources of vitamin K, essential for blood clotting and bone health, as well as apigenin — a flavonoid with anti-inflammatory and anti-anxiety properties. Fresh parsley is also a natural diuretic that supports kidney function.

• Coriander has been shown in research to support the mobilisation of heavy metals from tissues — making it a genuinely useful herb for those doing any kind of detox support. It also contains linalool, which has a mild calming effect on the nervous system.

• Live yoghurt or coconut yoghurt introduces beneficial lactobacillus strains directly into the gut. Eating your probiotics through fermented food is one of the most effective ways to support microbiome diversity.

• Capers are a surprisingly rich source of quercetin — one of the most studied anti-inflammatory and antihistamine flavonoids. Worth keeping in the fridge for this reason alone.

Ingredients:

• 1 cup live yoghurt or coconut yoghurt

• 1 cup fresh parsley and/or coriander

• 2 tbsp chives

• Juice of 1 lemon

• 2 tsp capers

• 1 clove garlic

Method:

• Blitz everything together until smooth and creamy

3. Creamy Lime Avocado Dressing

The richest of the three, and the one people always ask me about. Avocado and olive oil together create an exceptionally nutrient-dense fat base that supports the absorption of fat-soluble vitamins A, D, E and K from everything you pour it over. This is the one to reach for when you're eating a big colourful salad — the fats in this dressing are doing as much nutritional work as the salad itself.

• Avocado is one of the few fruits that provides significant quantities of monounsaturated fat alongside potassium, folate and vitamin E. The oleic acid in avocado has been shown to reduce inflammatory markers and support heart health.

• Fresh lime juice provides vitamin C and flavonoids, and the acidity helps to brighten all the other flavours while supporting digestive acid production — particularly useful if you're eating a protein-heavy meal.

• Garlic contains allicin, one of nature's most potent antimicrobial compounds, alongside prebiotic fibres that selectively feed beneficial gut bacteria. Three cloves in a dressing is a genuinely meaningful therapeutic dose.

Ingredients:

• 1 ripe avocado

• 3 cloves garlic

• 120 ml extra virgin olive oil

• 120 ml freshly squeezed lime juice

• 1/4 bunch fresh coriander

• 180 ml water

Method:

• Blitz all ingredients together until smooth and creamy, adjusting water for consistency

All three keep well in a sealed jar in the fridge for 3–4 days. Having them ready to go means a genuinely nourishing meal is always just minutes away — no excuses needed! Enjoy.

Niki x