DASH Diet Collection

Everything your need to know about the DASH Diet

Salad Dressing

Finding a good Dash Diet Salad dressing can be complex and a real trap for calories and those bad fats. So I have put together some healthy Dash Diet Salad Dressing for you to choose from.

Walnut Balsamic Vinaigrette

Roasted walnut oil is a rich nutty flavored cooking oil that is high in omega 3 fatty acids, this is a very suitable Dash Diet Phase One salad dressing.


  • ½ cup roasted walnut oil
  • 1/3 cup balsamic vinegar
  • 1 tablespoon pure maple syrup, dark or amber
  • 2 teaspoons Dijon mustard
  • 1 clove garlic, minced
  • 1 teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 1 teaspoon chopped fresh thyme, optional

    Puree oil, vinegar, maple syrup, Dijon, garlic, salt, pepper and thyme in a food processor, blender or with an immersion blender.BLACK SEED SALAD DRESSING
    1/2 cup extra virgin olive oil
    1/4 teaspoon Black Seed Oil
    1 tbsp lemon juice
    2 tbsp balsamic vinegar
    1 garlic clove, minced
    Pepper to taste
    1/4 teaspoon grainy mustard (optional)Combine all ingredients in a hand blender and mix well. Keep refrigerated.

Basic Hemp Seed Oil Vinaigrette Salad Dressing

Here’s a simple way to whip up a basic hemp seed oil balsamic vinaigrette salad dressing using hemp seed oil, lemon juice, and balsamic vinegar, try adding some spices to  like cumin or paprika if you like a little heat. This is a wonderful Phase One Salad Dressing.

Image result for hemp seed vinaigrette dressing

  • 3 tablespoons hemp oil
  • 1 teaspoons lemon juice
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, crushed and minced

Whisk together all ingredients until evenly and well blended.

  • Add a sprig of fresh basil, fresh oregano or fresh thyme
  • Use raw apple cider vinegar instead of balsamic vinaigrette
  • Add some ground cumin for a warmer taste

Dash Diet Healthy Dijon Salad Dressing

Here is a heart-healthy salad dressing so you can enjoy your veggies with a delicious zing.



  • 2 1/2 tsp Dijon mustard
  • 2 tbsp pure maple syrup
  • 3 1/2 tbsp apple cider vinegar
  • 2/3 cup olive oil


  1. Add Dijon mustard, pure maple syrup, apple cider vinegar, and olive oil to a mason jar.
  2. Put the cap on the mason jar and shake until the ingredients are thoroughly mixed without residue.

Pour two tablespoons of dressing for every serving of salad. Store this tasty dressing in your fridge for up to three days.

All Purpose Vinaigrette

This is such a versatile low sodium dressing and can be used to dress any combination of mixed greens.

All-Purpose Vinaigrette

1 medium garlic clove

5 tablespoons extra-virgin olive oil

¼ teaspoon of salt

6 tablespoons fresh orange juice, plus more to taste

¼ cup white-wine vinegar or red-wine vinegar

1 tablespoon Dijon mustard


Peel garlic clove and smash with the side of a chef’s knife.

Using a fork mash the garlic with salt in a small bowl to form a coarse paste. Whisk in oil. Add juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor.


Dash Diet Honey Mustard Dressing

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It is possible to have your favorite honey mustard combination in a salad dressing with only 120 mg of sodium and 106 Calories per serving.

1 teaspoon Dijon mustard

1 teaspoon apple cider vinegar

1 teaspoon honey

2 teaspoons of extra virgin olive oil.

Balsamic Vinegar and Berries. 

Image result for balsamic vinegar and berries salad dressing

This dressing contains fewer than 5 mg of sodium and only 98 calories per serving

Smash two tablespoons of berries with a fork.

Add one tablespoon of balsamic vinegar

2 teaspoons of extra virgin olive oil

1/2 teaspoon crushed garlic

1 teaspoon finely chopped fresh mint


Dash Diet Greek Yogurt. 

For a creamy dressing with only 56 mg of sodium, sir together

2 tablespoons of plain Greek yogurt

1 teaspoon of crumbled feta cheese.

Stir in one tablespoon of chopped, fresh dill.

For a thinner dressing add one teaspoon of buttermilk for an additional 5 mg of sodium.

Calories: 32 with buttermilk

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 Low Sodium Mayonnaise

Take regular mayonnaise or Miracle Whip and add vinegar, olive oil and stir it up! Add lemon juice, dry mustard, and garlic powder to suit your taste.It has about 20 mg of sodium per tablespoon.

Salad  Ideas

For the base of your salad choose spinach, kale, arugula, or romaine greens.

Add a little protein like grilled chicken, salmon, tuna steak, tofu, eggs, chickpeas, feta, fresh mozzarella, black beans, turkey, falafel, or talapia.

And for your toppings, pick from an array of summer fruits and vegetables such as corn, beets, blueberries, grapefruit, cucumbers, blackberries, zucchini, peaches, peas, tomatoes, eggplant, or hot peppers.

For an easy and healthy summer dressing, mix balsamic vinegar with olive oil and a pinch of honey. If you want a refreshing tart flavor, squeeze fresh lemon or lime on top. And if you like it a little spicy add some red pepper flakes. You can add any seasonings you prefer, just avoid the salt.

Make sure you get 5 of my most popular Dash diet Salad Recipes




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