Oil-Free Dressings & Sauces to Love !

By Donna Dior

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There are many amazing plant-based dressings & sauces you can make with whole food ingredients to add to your plant-based meals !
I make all of mine oil-free ! 
This is because oil is a ridiculously calorie & fat dense ingredient, often toxin laden, & potentially inflammatory especially depending on it's type. You may choose to at some point consume less of it. 
(Click "Read More" below to continue)...

Oil-Free dressings & sauces are great to make ahead of time & keep vacuum packed (with sealed lid) in mason jars in the fridge. This makes them easy to grab at any time as needed !
They generally stay fresh refrigerated this way for at least a good week. 
They will yield about a cup of dressing or sauce for the most part.
They are all vegan / whole food plant based, dairy, gluten & again, oil free !
Any of these dressings or sauces can be used on any of your dishes !
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SIMPLE BALSAMIC

> 3/4 cup balsamic vinegar
> 6 Tbsp dijon mustard
> 2 Tbsp maple syrup
> 1 tsp garlic powder /or 1 garlic clove minced
> 2 Tbsp water

STRAWBERRY WALNUT BALSAMIC

> 1 cup strawberries (remove stems)
> 1/8 cup balsamic vinegar
> 1 tsp dijon mustard
> 1/8 cup walnut pieces
> 1 tsp maple syrup 
> 1 Tbsp lemon juice 
> 1 Tbsp water
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*To make a creamy version of this dressing or the simple balsamic, either soak 1 cup of cashews in 2 cups of filtered water for a few hours or overnight (or hot water (not boiling) for at least 10 mins), & add them and all other ingredients to blender and blend.
As an alternative to cashews, you can also blend in a half block of silken tofu , or 1/4 cup of plain plant-based yogurt !
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LEMON TAHINI

> 4 Tbsp lemon juice
> 2 Tbsp filtered water
> 1/4 cup tahini
> 1 tsp maple syrup (optional)
> 1 garlic clove minced or 1 tsp garlic powder
> 1/8 tsp red pepper flakes (optional)

*Mix or Blend all ingredients together until creamy !

LEMON MAPLE DIJON

> 6 Tbsp dijon
> 6 Tbsp lemon Juice
​> 3 Tbsp maple syrup
> 2 Tbsp water
> 1 Tbsp nutritional yeast (optional)
> 1 tsp garlic powder or 1 clove minced

*For creamy version of this dressing soak 1/4 cup of raw cashews in hot water for at least 10 min, or cooler water for at least 2 hrs or overnight .
Then add 1/8 cup of either water, broth or plant-based milk in addition to all other ingredients & blend in a blender or food processor. 
Adjust liquid as needed .
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LIME AVOCADO

> 1 avocado
​> Juice of 1 & 1/2 limes (or 3-5 Tbsp lime juice)
> 1/8th cup plain plant-based yogurt
> 1 tsp maple syrup
> 1/2 cup water (or to desired consistency)
> 1/4 tsp garlic powder or 1 garlic clove minced
> 1-2 Tbsp water (optional depending on preference of thickness)
> 1/2 cup cilantro (optional) 

*If you mix this dressing by hand make sure to mash up the avocado well !
Mix or blend till smooth & creamy !

GREEN GODDESS

> 1 avocado // Or 1/2 avocado & 1/2 cup plain plant-based yogurt
> 1/4 cup (or 4 Tbsp) lemon or lime juice
​> 2 cup parsley
> 1/4 cup basil 
> 2 clove garlic
> 1/4 -1/2 cup water 

*In blender or food processor, blend herbs including garlic~ then add the rest & blend till smooth. Add water slowly to desired consistency.
*Other herbs such as mint or cilantro can be added / or swapped for the basil.

VEGAN CEASEAR

> 3/4 cup raw cashews
> 2 tsp dijon
> 1 Tbsp lemon juice
> 2 tsp garlic powder / or 2 cloves garlic
> 1/2 cup water
> 1 Tbsp capers (optional)
> salt & pepper to taste
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*Soak cashews in cool filtered water overnight or in hot (not boiling) water for at least 10 mins. & drain.
Then put all ingredients in a blender or food processor & blend until creamy !
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​SESAME GINGER

> 1/8th cup veggie broth, water, or orange juice for orange based sauce 
> 1/4 cup tamari, gluten free soy sauce, or coconut aminos (or any combination of the these)
> 1/2 tsp rice vinegar or lime juice
> 1/4 inch ginger root (grated, minced, or ground) or 1 tsp ginger powder
> 2 cloves garlic minced or 2 tsp garlic powder
> 1 tsp almond or peanut butter (optional)
> 1/8th cup sesame seeds

*Mix or blend all ingredients together well !
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PEANUT SAUCE

> 8 Tbsp lime or lemon juice
> 1/4 cup peanut butter (preferably oil free) 
> 1 Tbsp maple syrup
>1 Tbsp water
> 1 tsp tamari or coconut aminos (optional)
> 2 tsp garlic powder (or 2 cloves garlic minced)
> 1 tsp ginger powder (or 1/8th inch chopped/minced ginger root)

​*If you mix this sauce by hand make sure to mash up & dissolve the peanut butter Well ~
*Mix or blend until creamy
This can be used as both a dressing or sauce !
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VEGAN  OIL-FREE PESTO

VEGAN OIL-FREE PESTO

> 3 cup basil
> 1/2 cup arugula
> 3 Tbsp lemon juice
> 1/4  cup  raw walnuts / pumpkin seeds or pine nuts
​> 1 Tbsp water or veggie broth 
> 2 cloves garlic 
​> pinch of salt /to taste

*Put all ingredients in blender or food processor & blend well !
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VEGAN CASHEW LEMON  RICOTTA

Vegan Lemon Cashew Ricotta

> 1 cup raw cashews
> 2 Tbsp  lemon juice
> 1 Tbsp nutritional yeast
> 1/2 tsp garlic powder 
> 1/4 cup water or plain plant-based milk (add more as needed)

*Soak cashews overnight or in hot (not boiling) water for at least 10 mins.
Then add all ingredients to blender or food processor & blend until creamy & desired consistency .
Add more liquid (water or plant-based milk) as needed !
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CASHEW / WHITE BEAN CHEESE SAUCE

> 1 cup cashews / or 1 can cannelloni or northern beans or 1/2 a cup of each
> 1/2 cup filtered water, alternative milk (almond, coconut, or soy), or veggie broth
> 2 Tbsp lemon juice 
> 2 Tbsp nutritional yeast (optional)
> 1 garlic clove or 1 tsp garlic powder
> pinch of salt & pepper (optional)

*If using cashews soak the in filtered water overnight or for at least 2 hours, or in hot (not boiling) water for at least 10 minutes before blending
* If using canned beans, drain & rinse them well first
* If using dried beans rinse them well & then soak them overnight or for at least a few hours  
*Add all ingredients to blender or food processor & blend till smooth & creamy !

**You can also use boiled potato & carrots as a base (instead of or in addition to the cashews &/or beans for your plant-based cheese sauce.  Basically any combination of these three ingredients adding up to a cup will make a great base for your sauce. If you do use the boiled potatoes & carrots you can also use 1 cup of the water/broth you boiled them in as your liquid.
This is great for mac & cheese !!!
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As far as these recipes go, You can just add all these ingredients to your blender or food processor & blend.
So​me can also be mixed by hand. These include the Simple Balsamic, Lemon Tahini, Lemon Maple Dijon, Lime Avocado (if you don't use cilantro) & the Peanut Sauce .
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 That's It for Now ~~Hope you Enjoy your Oil Free Dressings !!!
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“The First Wealth Is Health”
Ralph Waldo Emerson

**Before embarking on Any new dietary, wellness or nutritional program, it is advised and important to consult with your qualified and trusted Healthcare Provider to evaluate your particular and personal medical circumstance.

Disclaimer   
This blog, it's content and any linked materials does not provide medical advice and is presented and intended for informational purposes only. It is based on my personal experience and research and is Not a Substitute for Medical Advice or Treatment. Do not Disregard Medical Advice, or delay in Seeking It because of something you have read in this blog, website or in Any linked material. Consult with a Medical Professional if you have a Medical Condition ! ​​​​​