SIX EASY, CLEAN SALAD DRESSING RECIPES

Compliments of The Woodlands Institute for Health & Wellness

Instructions: Simply combine the ingredients in a jar and shake or whisk until blended. The Pepita Cilantro Dressing is blended using a food processor.

Tip: Purchase olive oil in small batches, stored in a dark bottle from Cobram Estate, California, Texas, or Australia. These have the most reliable quality and production standards.

Chef Lyle’s Basic Vinaigrette

1/3 – ½ cup olive oil
2-3 tablespoons of rice wine vinegar
1 teaspoon Dijon mustard
1 clove fresh garlic or 1/8 teaspoon garlic powder (or more-adjust to your liking)
1/8 teaspoon red pepper flakes (or more-adjust to your liking)
1/8 teaspoon pepper (or more-adjust to your liking)
1/8 teaspoon salt (or more-adjust to your liking)

NatashasKitchen.com – Creamy Italian Dressing

½ cup olive oil
3 tablespoons white wine vinegar
¼ cup Pecorino Romano Sheep Cheese, finely grated
1 tablespoon avocado oil based mayonnaise
1 teaspoon granulated sugar, or 5-7 drops of stevia
1 garlic clove, finely pressed or 1/8 teaspoon of garlic powder
½ teaspoon of dried oregano
½ teaspoon of parsley
½ teaspoon of basil
¾ teaspoon fine sea salt
½ teaspoon of black pepper

Mira’s Classic Vinaigrette – from Mira Dessey, The Ingredient Guru

3 tablespoons olive oil
1 tablespoon of vinegar (your choice of type)
1 teaspoon Dijon mustard
½ teaspoon salt
Fresh (or dried) chopped herbs of choice: basil, cilantro, dill, rosemary, tarragon

Greek Salad Dressing from Downshiftology

1/3 cup of red wine vinegar
1 lemon, juiced
1 teaspoon Dijon mustard
2 garlic cloves, minced
½ teaspoon dried oregano
¼ teaspoon kosher salt
¼ teaspoon black pepper
½ cup olive oil

Caesar Salad Dressing from Once Upon a Chef with Jenn Segal

2 garlic cloves, minced
1 teaspoon anchovy paste
2 tablespoons fresh squeezed lemon juice
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 cup mayonnaise (avocado oil based)
½ cup freshly grated parmesan or pecorino Romano cheese
¼ teaspoon salt
¼ teaspoon fresh ground black pepper

Pepita Cilantro Dressing (blend in a blender or processor)

1 bunch of organic cilantro, thick stems removed
1/3 cup of pepita seeds (pumpkin seeds) raw
¼ cup fresh lime juice
¼ cup cold filtered water
½ cup olive oil
2 tablespoons smooth Dijon mustard
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon salt

By Mila McManus MD|2025-05-07T05:44:01-06:00May 8th, 2025|General|

The Salad Dressing Nightmare

by Mila McManus, MD

With rare exceptions, salad dressing on a salad bar, restaurant menu, or the grocery store's dressing aisle is a toxic ingredient nightmare.

The nightmare begins when we have healthful intentions to eat a bowl of fresh salad and then top it off with a sabotaging salad dressing. Unfortunately, with rare exceptions, salad dressings on a salad bar, restaurant menu, or at the grocery store are a nightmare!

The number one offending ingredient in salad dressing is damaged seed oils. Most large producers of the most popular brands use inflammatory, damaged seed oils such as soybean, canola, or tainted blends that are unknown to the shopper. Damaged oils damage our cells and lead to toxicity and illness. They cannot nourish tissues, make new cells, repair, or detoxify the body. Rather, they are waste that must be stored or removed from the body, overtaxing the detoxification pathways. They are often stored as fat, and they can disturb the proper balance of HDL and LDL cholesterols in the body.

Salad dressings contain other concerning ingredients as well. The most common are genetically modified items, chemicals, and high-allergen ingredients. Specific examples include corn starch, gluten, monosodium glutamate (MSG), yeast extract, natamycin (mold inhibitor), Propylene glycol alginate, Polysorbate 60, and high fructose corn sugar. Sugar-free versions contain artificial sweeteners known to destroy the gut biome or cause cancer.

Fortunately, several companies are now building their reputations on clean salad dressing ingredients that are gluten-free, often organic, low in carbohydrate sugars, and do not contain genetically modified ingredients. Look for these brands:

Bragg Organic Dressing & Marinade
California Olive Ranch
Primal Kitchen
Sir Kensington
Chosen Foods
Simply Organic Dressing packets

Perhaps the most cost-friendly solution is making your own salad dressing at home. Here are six diverse recipes to make your salad a delicious, nutrient powerhouse.

Skip the Nightmare. Eat real. Be well.

By Mila McManus MD|2025-05-07T05:37:41-06:00May 8th, 2025|Articles, General|

White Chicken Chili

This white chicken chili is a healthy one-pot recipe that won’t disappoint!

Serves 4

1 TBS butter or coconut oil
1 lb. chicken, light or dark*
1 large onion, chopped
2 cloves garlic, minced
5 1/2 cups of chicken broth*
3 (15 ounce) cans cannellini (aka white kidney) beans, rinsed and drained**
2 (4 ounce) cans chopped green chilies
1 TBS dried oregano
1 tsp ground cumin
1/8 tsp cayenne pepper, or to taste
1 tsp sea salt, or to taste
¼ cup chopped fresh cilantro
1 handful of baby spinach, arugula or kale leaves
1 medium Avocado, peeled and chopped into chunks

Purchase “all natural “ or organic, skinless, boneless white and/or dark meat chicken. Using a sharp knife, slice pieces into 1-inch bite sized pieces. In a large, deep pot, or Dutch oven, sauté the chicken in butter (or coconut oil) with the chopped onion and minced garlic until just done.

Add the chicken broth, cannellini beans, green chilies, oregano, cumin, cayenne pepper, and salt. Simmer for 30-45 minutes to allow flavors to blend and develop. If desired, add in the last 5 minutes of simmering, a small handful of fresh baby spinach, kale, or arugula leaves for added nutrition.

Divide the chopped cilantro and avocado between four bowls. Ladle the chili over the top and serve.

*We recommend that you cook a whole chicken in a pot with water, celery, lemongrass, and peppercorns to render your own yummy stock for this soup and the cooked chicken meat as well. Keep extra stock in the freezer for the next recipe.

** For those able to do so, we recommend purchasing dried beans, soaking them and preparing them in advance to avoid the BPA in cans. Additionally, you may want to look for a BPA-free lined can like Eden Organic. Trader Joes claims their canned beans are in a BPA free lined can.

By Mila McManus MD|2022-11-01T10:32:43-06:00March 16th, 2022|General, Recipes|

Brussels Sprouts: Dark Green Winter Salad

by Nancy Weyrauch Mehlert, MS

A delicious salad with flexible choices. *Alternatives to Brussels sprouts include arugula, cabbage slaw, or shredded romaine. Field greens would work too!

1 thin piece of gluten free bread, toasted

2 T extra virgin olive oil

2 T fresh Meyer (less acidic) lemon or regular lemon

2 T avocado oil based mayonnaise

1 small clove garlic, finely minced

½ t sea salt

3 cups finely shredded Brussels sprouts*

3 cups finely shredded kale

Fresh ground black pepper, to taste

Directions

Toast bread until browned and crisp. Cool before breaking or cutting into small pieces.[Bread Recommendations: Carbonaut GF low carb bread, B-Free GF Bread, GF stuffing cubes]

In a large bowl, whisk together the oil, lemon juice, mayonnaise, garlic and salt.
Toss the Brussels sprouts and kale with the dressing. Season with pepper. Sprinkle bread crumbs and serve.

From : https://www.nutritionaction.com/daily/healthy-recipes/need-a-new-winter-salad/?utm_medium=email&utm_source=engagingnetworks&utm_campaign=2021.12.1+Need+a+new+winter+salad&utm_content=2021.12.1+Need+a+new+winter+salad with suggestions added.

By Mila McManus MD|2022-11-01T10:44:38-06:00January 12th, 2022|General, Recipes|

Roasted Red Pepper Sauce

Roasted Red Pepper Sauce is an amazing add to a hamburger, steamed broccoli, roasted cauliflower, or fried eggs!

Makes 2 Cups

Ingredients

1 jar (16 ounces) roasted red peppers, drained

¼ cup extra-virgin olive oil

¼ onion, roughly chopped

2 cloves garlic, minced

2 tbsp chopped fresh parsley

1 tablespoon capers, drained

Juice of ½ lemon

½ tsp salt

½ tsp black pepper

Instructions

Combine all ingredients in a food processor and pulse 5-10 times to combine, then blend on high speed until smooth.
Store in the refrigerator for up to 5 days.

Suggestions: Top any array of fresh steamed vegetables from asparagus to zucchini, dollop on top of a hamburger patty or salmon steak, or pair with fried eggs. Change out the roasted red peppers for the same amount of sundried tomatoes or roasted eggplant. Add black olives to make a tapenade.

Hartwig, M. and Hartwig. D. (2015) The Whole30. Houghton Mifflin Harcourt. p. 316.

By Mila McManus MD|2022-11-01T11:07:52-06:00October 28th, 2021|General, Recipes|

Chia Seed Chocolate Pudding

Fast, Easy, Indulgent, and Healthy!

Chocolate Chia Seed Pudding – Not only is it fast and easy, it is also indulgent, and healthy! It’s ready in 8 – 10 minutes.

Prep Time: 8-10 minutes

Makes 4 servings, 8 ounces each

Ingredients:

2 cups unsweetened Milkadamia Vanilla (non-refrigerated aisle)
¼ cup cacao powder
¼ cup Swerve confectioners’ sweetener (more if very sweet is desired)
2 teaspoons vanilla extract
½ cup chia seeds

Instructions:

Combine together all ingredients in a bowl or 4 cup measuring cup, stirring well. Wait 15 minutes.

Stir again and transfer into 8 ounce serving cups, ramekins, or other serving container.

Cover and refrigerate for 4 hours.

Garnish with fresh raspberries, nuts, or coco-whip.

Nutrition:

1- 8 ounce serving: 165 calories, 9.75 grams Fat, 5.5 grams Protein, 3.25 net Carbohydrates.

By Mila McManus MD|2022-11-01T12:40:15-06:00July 8th, 2021|General, Recipes|

Creamy Lemon Zucchini Noodles

From Meghan Bassett, Living Magazine

3 small zucchini or package of spiralized zucchini
1 cup cherry tomatoes, halved
1 tablespoon olive oil or melted butter
1 ripe avocado
2 cloves garlic, minced
2 tablespoons lemon juice
Salt & pepper to taste

Preheat oven to 400◦.

Place cherry tomatoes on a baking sheet and roast for 15 minutes, then sprinkle with salt. Set aside.

Combine in a blender or food processor the avocado, garlic, and lemon juice until smooth. Season with salt and pepper to taste and set aside.

Use a spiralizer to make the zucchini noodles or purchase zucchini already spiralized (HEB produce).

Bring a pot of water to a boil over high heat. Add the zucchini to boiling water for just 1 minute, then remove quickly and transfer zucchini into a bowl of cold water briefly to stop cooking.

Drain the zucchini and add the tomatoes and sauce, toss and serve.

By Mila McManus MD|2017-02-23T14:57:16-06:00February 23rd, 2017|General, Recipes|

Tropical Fruit Salsa

Serves 4 to 6 people

Ingredients:

1 medium mango, chopped into ½ inch chunks
1 medium papaya, seeded and chopped into ½ inch chunks
½ medium red onion, finely chopped
1 medium jalapeno, seeds removed and finely chopped
1 bunch of cilantro, stems removed and finely chopped
Juice of one Lime
Salt and pepper to taste

Instructions:

Combine all ingredients in a medium bowl and toss to combine.
Will keep in the refrigerator for 1 week
Perfect for dipping with Beanitos, as a compliment to fish, shrimp or chicken, a filling for avocado halves or combine with garbanzo or black beans for a side dish.

http://www.tasteslovely.com/tropical-mango-papaya-fruit-salsa/

By Mila McManus MD|2016-07-06T06:58:07-06:00July 6th, 2016|General, Recipes|

Salmon Cakes with Caper Sauce

Serves 2

Cakes:

6 ounces raw salmon, skin removed and diced into small cubes
1 egg
⅓ cup ground walnuts
½ cup chopped fresh Italian parsley
1 tsp dill weed
¼ tsp sea salt
Pinch of cayenne

Sauce:

3 tbsp grass-fed butter
1 tsp capers
1 tbsp lemon juice
sea salt to taste

Instructions:

1. Combine salmon, egg, ground walnuts, parsley, dill weed, sea salt and cayenne together in a bowl and refrigerate for 1 hour or up to several hours. Form into 2 patties.

2. Preheat oven to broil. Place salmon patties on a lightly greased baking dish and broil for 5-7 minutes on each side.

3. While salmon is broiling, melt butter and combine with capers, lemon juice and sea salt to taste.

4. Top salmon patties with melted butter-lemon-caper sauce and serve.

By Mila McManus MD|2016-03-28T10:05:10-06:00March 25th, 2016|General, Recipes|

Curried Halibut

Halibut is a lean fish with a mild, sweet tasting white flesh that is firm but tender. Be careful not to overcook it to avoid drying it out.

Serves 4

Ingredients:

4 six ounce wild Alaskan halibut steaks
½ cup of almond meal
1 tsp salt (Himilayan, Redmond, or other unprocessed)
1 pinch of cayenne
1 TBS curry powder
3 TBS coconut oil (expeller pressed)

Directions:

Mix the almond meal with the salt, cayenne and curry on a plate.

Flip the fish in the mix, coating both sides.

Heat two teaspoons of coconut oil on medium heat in a frying pan. Add the fish in the pan and cook on each side for about 5 minutes.

Remove from the pan and serve.

Serving Suggestions:

Pair with a mixed vegetable combo of curried cauliflower, broccoli and green beans.
Consider a pistachio crust as an alternative by grinding 1 cup of roasted, shelled pistachios with 1 tsp. of dried oregano, ½ tsp each of thyme, garlic powder and sea salt and dredging fish in this mixture instead. Top with orange or grapefruit segments.

http://recipes.mercola.com/curried-halibut-and-vegetables-recipe.aspx

By Mila McManus MD|2016-02-04T06:21:23-06:00February 1st, 2016|Recipes|