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This Summer Salad Dressing Is Packed With Healthy Fat, Fiber & Antioxidants

Adrienne Ngai, R.D., MSc, CDE
Registered Dietitian
By Adrienne Ngai, R.D., MSc, CDE
Registered Dietitian
Adrienne Ngai, R.D., MSc, CDE, is a board-certified Registered Dietitian, Certified Diabetes Educator, and a healthy weight loss and mindset coach.
Image by Harald Walker / Stocksy
August 9, 2021

If the mere thought of eating a salad for lunch bores you, I get it! All too often, people mistake salads for sad bowls of flavorless greens and drab "fat-free" dressing. But there's way more to a salad than that!

You can load up your base of leafy greens with hearty grains, flavorful proteins, crunchy nuts or seeds, and yes: a very fat-filled dressing. If the thought has piqued your interest, read on to find out the health benefits and how to make my blueberry summer salad dressing, full of healthy fats and fiber.

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Why I love this recipe.

This nutrient-rich blueberry salad dressing is easy to make—with just four ingredients, you can have a sweet and fresh condiment for your favorite salad.

The main ingredient, blueberries, have been called nature's best candy and are a delectable summer fruit. In fact, berries are one of the highest-fiber fruits and are also rich in anti-inflammatory antioxidants. One cup of blueberries offers nearly 4 grams of fiber and meets 24% of the daily recommended intake of vitamin C and 36% of the daily recommended amount of vitamin K.

Fiber helps you stay fuller, longer, along with a myriad of metabolic benefits, including supporting the digestive system, maintaining healthy blood pressure, cholesterol levels, and blood sugar balance.

If you don't have fresh berries, no problem! Frozen berries are just as nutritious because they're picked at peak ripeness, then quickly frozen to seal in most nutrients. Just be sure to place your frozen berries in the fridge overnight, so they have time to thaw before making this recipe.

The other key player in this dressing is the olive oil. This brain-healthy, heart-healthy oil is a monounsaturated fat (aka the good kind). It's also high in antioxidants and vitamin E. Extra-virgin olive oil is a great option compared to other olive oils since it is the least processed and has the greatest nutritional benefits. (To find out how other vegetable oils measure up, read mbg's list of the eight healthiest.)

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4-Ingredient Blueberry Dressing

Ingredients

  • ½ cup fresh or frozen and thawed blueberries
  • ⅓ cup olive oil
  • 1 tsp. maple syrup
  • Black pepper, to taste
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Method

  1. Place ingredients in a blender, and puree until smooth.
  2. Keep in the fridge for a few hours for best results. 
  3. Top on your salad and enjoy!
  4. Store in the fridge and use within 2 to 3 days (It tastes best cold!).
Adrienne Ngai, R.D., MSc, CDE
Adrienne Ngai, R.D., MSc, CDE
Registered Dietitian

Adrienne Ngai, R.D., MSc, CDE., is a board-certified Registered Dietitian, Certified Diabetes Educator, and a healthy weight loss and mindset coach. She earned a BSc in Food and Nutrition from the University of British Columbia and an MSc in Human Nutrition from McGill University.

Ngai has struggled with weight, body image, and a healthy relationship with food growing up. After several ER incidents, she was challenged to address her issues with chronic dieting and body image to create a healthy lifestyle she has always envisioned for herself.

Now, Ngai helps busy professionals lose weight and keep it off, create a healthy relationship with food, and reverse and prevent chronic diseases through a holistic approach combined with her dietitian expertise.

She has been featured in Reader's Digest Best Health Magazine and HealthyFamilies BC. Adrienne and her husband live in Vancouver, BC, Canada. Follow her on Instagram @adrienne.rd for nutrition tips and recipes.