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.

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.

Dash Diet Honey Mustard Dressing

Image result for honey mustard salad dressing

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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