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11 Easy and Healthy Mason Jar Salad Dressing Recipes

11 Easy and Healthy Mason Jar Salad Dressing Recipes

Walk down the salad dressing aisle in any grocery store and there’s a common trend you’re probably unaware of: nearly every dressing is loaded with artificial, chemical and GMO-laden ingredients. The most common one, soybean oil, is what Dr. Joseph Mercola calls “one of the absolute worst types of oils you can consume”.

Cheap, genetically modified oils like soybean oil contain primarily Omega-6 fatty acids, which cause chronic inflammation, a precursor to most diseases.

If you do happen to find a healthy salad dressing that contains a healthy oil like olive oil and other all-natural ingredients, you will pay a premium for it.

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Why not make your own healthy salad dressings instead? With a few all-natural ingredients, you can whip up a simple and healthy dressing.

I have personally tested each of these salad dressing recipes for my spice mix business. They’re all healthy, easy to prepare and incredibly delicious. And you can stop worrying about hidden processed ingredients that may be affecting your and your family’s health. Grab a set of mason jars and some good olive oil and get ready to start creating some awesome salads.

Lemon Pepper Vinaigrette Dressing

  • Juice from one lemon
  • 1 cup olive oil
  • 1/4 cup distilled white vinegar
  • 1/4 tsp. black pepper
  • 1/2 tsp. sea salt

Directions: Squeeze the juice out of the lemon into the mason jar and remove any seeds. Add the olive oil, vinegar, salt and pepper and whisk together. Refrigerate or serve immediately. Note: most olive oil-based dressings will harden in the refrigerator. Simply set the dressing on the counter for 10-15 minutes before you want to serve it.

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Orange Ginger Dressing

  • Juice from one orange
  • 1 T minced ginger
  • 2 T minced carrot
  • 2 T minced onion
  • 1 T mustard seed
  • 1 cup olive oil
  • 1/2 tsp. sea salt

Directions: Squeeze the juice out of the orange into the mason jar. Finely mince the ginger, carro, and onion and add to the jar. Add the mustard seed, olive oil, and sea salt. Whisk together and serve immediately or refrigerate.

Caesar Dressing

  • 1 egg yolk
  • 2 T shredded parmesan reggiano cheese
  • 1 tsp. Worcestershire sauce
  • 1 cup olive oil
  • 1 clove of garlic
  • 1 T lemon juice
  • 1/2 tsp. sea salt

Directions: Add all ingredients into blender or food processor and blend for 10-15 seconds. Transfer to mason jar and chill in refrigerator before serving.

Tomato Basil Dressing

  • 1/2 cup olive oil
  • 2 T minced sun dried tomatoes
  • 2 T minced basil
  • 1 T red wine vinegar
  • 1/2 tsp. sea salt
  • 1/4 tsp. black pepper

Directions: Add all ingredients into blender or food processor and pulse several times. Transfer to mason jar and serve immediately or refrigerate.

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Herb Buttermilk Dressing

  • 1/2 cup buttermilk
  • 1/4 cup olive oil
  • 1/4 cup sour cream
  • 1/4 cup Greek yogurt
  • 1 tsp. finely chopped dill
  • 1 tsp. finely chopped chives
  • 1 tsp. finely chopped thyme

Directions: Add all ingredients into blender or food processor and pulse several times. Add a couple teaspoons of water if the mixture is too thick for your liking. Transfer to mason jar and serve immediately or refrigerate.

Parmesan Lemon Caper Dressing

  • 1 cup olive oil
  • 1/4 shredded parmesan cheese
  • 1/4 cup lemon juice
  • 2 T minced capers

Directions: Add all ingredients into mason jar. Serve immediately or refrigerate.

Greek Dill Dressing

  • 1-1/2 cups plain yogurt
  • 1/2 cup diced cucumber
  • 1 minced garlic clove
  • 1 T minced dill
  • 1/4 cup olive oil
  • 2 T red wine vinegar

Directions: Set aside half of the diced cucumber and the dill. Add all remaining ingredients into a blender or food processor and pulse several times. Add the remaining dill and cucumber, transfer to mason jar and serve immediately or refrigerate.

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Spicy Honey Mustard Dressing

  • 1/4 cup yogurt
  • 1/4 cup organic Dijon mustard
  • 1/4 cup raw honey
  • 1/4 tsp. cayenne pepper

Directions: Whisk together all ingredients, add to mason jar and serve immediately or refrigerate.

Honey Lime Dressing

  • 1/3 cup olive oil
  • 3 T honey
  • Juice from one lime
  • 2 T white vinegar
  • 1 T cumin
  • 1/2 tsp. sea salt
  • 1/4 black pepper

Directions: Whisk together all ingredients, add to mason jar and serve immediately or refrigerate.

Cherry Vinaigrette Dressing

  • 1 cup olive oil
  • 1/4 cup dried cherries
  • 1/4 cup balsamic vinegar
  • 1 T sherry vinegar
  • 1 tsp. organic Dijon mustard
  • 1/2 tsp. salt

Directions: Combine cherries with balsamic vinegar and sherry vinegar. Let sit for 15 minutes. Combine with remaining ingredients into the mason jar and serve immediately or refrigerate.

Apple Cider Vinegar Salad Dressing

  • 1 cup of olive oil
  • 1/2 cup apple cider vinegar
  • 1 tsp. onion powder
  • 2 T mustard powder
  • 1 clove minced garlic
  • 1/2 tsp. minced thyme
  • 1/2 tsp. minced basil
  • 1 tsp. sea salt

Directions: Whisk together all ingredients, add to mason jar and serve immediately or refrigerate.

Featured photo credit: jeffreyw via flickr.com

More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

More Health Tips

Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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