Trio of Healthy, Anti-Inflammatory Salad Dressings

Salad dressings are more than just a final touch—they’re a delicious opportunity to nourish your body with healthy fats, antioxidants, and anti-inflammatory herbs and spices. Each of these dressings is easy to whip up, versatile enough to use as a dip or marinade, and designed to support your health while delivering vibrant flavor. Whether you prefer creamy, zesty, or herb-packed, this trio will elevate your meals and support an Anticancer Lifestyle.

Italian Lemon Vinaigrette

Yield: 8 servings
Serving Size: 2 Tablespoons

This bright, lemony vinaigrette adds a refreshing zing to salads, whole grain bowls, or grilled vegetables. It’s packed with anti-inflammatory herbs and heart-healthy fats—perfect for bringing bold Mediterranean flavor to your plate.

Ingredients

• ¾ cup extra virgin olive oil

• Juice and zest of 1 lemon

• 1 clove fresh garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• ½ teaspoon fresh ground black pepper

• ¼ teaspoon kosher salt

• ¼ teaspoon red pepper flakes (optional)

• 2 Tablespoons minced fresh chives

Utensils

Small cutting board, chef’s knife, zester, juicer or reamer, 1 small bowl, small whisk, measuring spoons and cups

Instructions

1. Add all ingredients to a small bowl.

2. Whisk until well combined. Serve immediately or refrigerate until ready to use.

Notes

• Store in the refrigerator for up to 2 weeks.

• Great as a marinade for fish, poultry, or fresh vegetables, or tossed into a whole grain pasta salad.

Nutrition Info (Per Serving)

170 calories – 18g fat – 2.1g sat fat – 1g carbohydrates – 0g protein – 1g fiber – 265 mg sodium

Anticancer Notes

The olive oil base is rich in monounsaturated fats and polyphenols that support heart and brain health. Lemon adds a boost of vitamin C and phytonutrients, while garlic and herbs bring anti-inflammatory and antimicrobial compounds that benefit digestion and immunity.

Nutrient Highlights

• Olive Oil – Reduces inflammation, supports brain and heart health, and provides antioxidant protection.

• Lemon – Delivers vitamin C and polyphenols to help fight oxidative stress.

• Savory Herbs – Offer antibacterial, anti-inflammatory benefits while boosting flavor.

• Chives – Contain vitamin K and sulfur compounds for bone health and detox support.

Creamy Maple Dijon Dressing or Dip

Yield: 6 servings
Serving Size: 2 Tablespoons

Sweet and tangy with a creamy texture, this dressing is a wholesome spin on classic honey mustard. With probiotic-rich yogurt, healthy fats, and a hint of maple syrup, it’s perfect for salads, grain bowls, or as a dip.

Ingredients

• ¼ cup nonfat, plain Greek yogurt (dairy or non-dairy)

• 2 Tablespoons extra virgin olive oil

• 2 Tablespoons Dijon mustard

• 2 Tablespoons pure maple syrup

• 1 Tablespoon lemon juice

• 1 Tablespoon apple cider vinegar

• ¼ teaspoon garlic powder or 1 clove roasted garlic*

• ¼ teaspoon fresh ground black pepper

• Pinch of salt

Utensils

Small cutting board, chef’s knife, 1 small bowl, small whisk, measuring spoons and cups

Instructions

1. Add all ingredients to a small bowl.

2. Whisk until smooth and creamy. Enjoy immediately!

Notes

• Store in the refrigerator for up to 2 weeks.

• *Fresh garlic should be roasted to mellow its intensity.

• Excellent as a dip for roasted vegetables or as a finishing sauce for whole grains and poultry.

Nutrition Info (Per Serving)

67 calories – 4g fat – 0.6g sat fat – 7g carbohydrates – 1g protein – 0g fiber – 165 mg sodium

Anticancer Notes

This creamy dressing blends gut-friendly yogurt, healthy oils, and antioxidant-rich mustard. Apple cider vinegar adds digestive support, and maple syrup provides sweetness without refined sugar, making this a flavorful yet functional topping.

Nutrient Highlights

• Greek Yogurt – A good source of protein and probiotics for gut health.

• Olive Oil – Supports inflammation reduction and cardiovascular health.

• Dijon Mustard – Contains selenium and omega-3s that protect against inflammation.

• Maple Syrup – A natural sweetener with antioxidant properties (choose pure maple).

• Apple Cider Vinegar – Promotes digestion and supports healthy blood sugar levels.

Green Goddess Salad Dressing

Yield: 6 servings
Serving Size: ¼ cup

Short Intro

A fresh, vibrant dressing bursting with herbs and healthy fats. With every bite, you get powerful antioxidants and a creamy texture that pairs perfectly with greens, roasted veggies, or as a bold dip.

Ingredients

• ½ cup packed fresh dill

• ½ cup packed fresh parsley

• ½ cup packed fresh basil

• ¼ cup packed fresh mint or cilantro

• 2 garlic cloves

• 2 green onions, white and green parts

• Zest and juice of 1 lemon

• ½ cup extra virgin olive oil

• ¼ teaspoon kosher salt

Utensils

Small cutting board, chef’s knife, zester, juicer or reamer, food processor or blender, measuring spoons and cups

Instructions

1. Place all ingredients in a food processor and blend until smooth (about 1 minute). Pulse as needed to help the mixture come together.

2. Taste and adjust seasoning if desired. Serve immediately.

Notes

• Store in the refrigerator for up to 5 days.

• You can swap in any leafy herbs to total 1½ cups.

• No food processor? Mince by hand and whisk for a rustic-style dressing.

• Also works as a sauce or marinade for grilled vegetables, fish, or poultry.

Nutrition Info (Per Serving)

110 calories – 8g fat – 1.8g sat fat – 8g carbohydrates – 5g protein – 2g fiber – 180 mg sodium

Anticancer Notes

Fresh herbs bring an abundance of antioxidants and phytochemicals that support detoxification and reduce inflammation. Paired with garlic, green onions, and olive oil, this dressing offers delicious protection for your health.

Nutrient Highlights

• Fresh Herbs – Rich in flavonoids, polyphenols, and essential vitamins for immune and cellular health.

• Garlic – Known for its antimicrobial and cancer-fighting properties.

• Green Onion – Contains quercetin and sulfur compounds with detox benefits.

• Lemon – Full of vitamin C and compounds that support gut and vascular health.

• Olive Oil – A heart-healthy fat rich in antioxidants that reduce inflammation.