10 Healthy Dressings & Sauces That Will Make Everything Taste Better 2 Welcome! Thanks for subscribing to walktoeat! I'm pumped you're here. Why Dressings and Sauces? Healthy dressings and sauces are your cheat code in the kitchen. They are the difference between an average salad, grain, meat, sandwich, or veggie and something you'd eat at a restaurant. Learn to make a few homemade sauces like the ones in this book and your dishes will immediately taste more balanced, rich, and flavorful. Gain more confidence in the kitchen by knowing whatever you make, it will taste great. And freedom from store-bought, preservative loaded dressings. Learn to Master These Recipes Because They All: Use healthy ingredients. Are perfect for meal prep and last between 4 days and 1 month. Are quick to make. Most take 5 minutes or less. So, let's get started! Nick Founder, walktoeat 3 How Will These Recipes Help Me Feel Great? Our goal at walktoeat is to help you feel great every day. All of these dressings and sauces use healthy, wholesome ingredients so you can feel good about eating them. The recipes follow these guidelines. No processed oils - Extra virgin olive oil is the primary fat instead of processed oils like vegetable and canola. Extra virgin olive oil is high in healthy fats, contains antioxidants, reduces inflammation, and even helps protect against strokes and heart disease. Fresh vegetables, herbs, and citrus instead of sugar - These are all low in fat and calories, but packed with nutrients. No processed ingredients - Processed ingredients are avoided, ensuring you are taking in real food without additives. Yogurt over mayo - Yogurt is high in calcium, protein, and Vitamin D to help maintain bone density, muscle mass and bone mass. Yogurt is also loaded with probiotics that benefit your immune system and digestive tract. 4 T H E R E C I P E S Title Page(s) Basic Apple Cider Vinaigrette 5 Avocado, Cilantro, and Lime Dressing 6 Garlic Yogurt Sauce 7 Sesame Ginger Dressing 8 Olive Tapenade 9 Healthy Green Goddess Dressing 10 Vegan Kale Pesto 11 Creamy Carrot and Lime Dressing 12 Tahini Lemon Sauce 13 Lemon Dijon Vinaigrette 14 Make everything taste better by mastering these dressings and sauces 5 B A S I C A P P L E C I D E R V I N A I G R E T T E Makes: 2 1/4 cups Total Time: 5 minutes Ingredients 1 1/2 cups olive oil 3/4 cup apple cider vinegar 1 Tablespoon Dijon mustard 1 Tablespoon honey (optional) Kosher salt Directions Add olive oil, vinegar, Dijon, and honey (if using) to a resealable jar. Cover and shake for 20 seconds. Season with salt. Store covered in the refrigerator for up to 1 month. Remove from refrigerator 20 minutes before using for oil to liquify. Shake to combine. Serving Suggestions Basic Apple Cider Vinaigrette Kale & Quinoa Salad with Avocado Squash and Wild Rice Bowl Spinach Salad Panzanella Style 6 A V O C A D O , C I L A N T R O , A N D L I M E D R E S S I N G Makes 1 cups Total Time: 5 minutes Ingredients 1 Avocado 1 lime, juice only 1/2 cup lightly packed cilantro 1 garlic clove, crushed 1/4 cup olive oil 1/2 tsp kosher salt 1-3 tbsp water Directions Add avocado, lime juice, cilantro, garlic, olive oil, and kosher salt to a food processor or blender. Puree for about 20 seconds. Add 1 tbsp water. Pulse to combine. If needed, add water 1 tbsp at a time until you reach desired consistency. Store covered in refrigerator for up to a week. Serving Suggestions Vegan Black Bean and Tofu Tacos Black Bean Salad Avocado, Cilantro, & Lime Dressing 7 G A R L I C Y O G U R T S A U C E Makes: 1 cup Total Time: 5 minutes Ingredients Juice from 1 lemon 1 garlic clove, grated 1 cup plain whole milk yogurt or Greek yogurt 1/2 tsp. kosher salt 1/2 tsp. black pepper 1 -3 Tbsp. water (optional, will make a thinner sauce) Directions Combine lemon juice, garlic, yogurt, salt, and pepper in a jar or bowl. Add water 1 tbsp at a time to reach desired consistency. Store covered in refrigerator for up to a week. Serving Suggestions Easy Baked Falafel Garlic Yogurt Sauce Buttermilk Marinated Roast Chicken Charred Cabbage Salad 8 S E S A M E G I N G E R D R E S S I N G Makes: 1 cup Directions Total Time: 5 minutes Add all ingredients to a jar. Shake Ingredients for 20 seconds to combine. Store covered in refrigerator for up to a 2” piece of ginger, grated (about 1 week. tbsp) 1 clove garlic, grated Remove from refrigerator 20 2 tbsp soy sauce (preferably low- minute before using for oil to sodium), substitute tamari to liquify. Shake to combine. make gluten free 3 tbsp rice vinegar Serving Suggestions Juice from 1 lime 1/4 cup toasted sesame oil Asian Slaw Farro Salad with Tofu 2 tbsp olive oil Smashed Cucumber Salad 1 tbsp tahini (optional, add if you want a creamier sauce) Sesame Ginger Dressing 9 O L I V E T A P E N A D E Makes: 1 cup Total time: 10 minutes Ingredients 1 cup olives (kalamata or green), pitted and chopped 1 tin anchovies, drained and finely chopped (2 oz.) 2 tsp capers, chopped 2 cloves garlic, minced 1/8 tsp crushed red pepper (optional) 2 tsp red wine vinegar 1/2 cup olive oil Kosher salt and black pepper Directions Mix olives, anchovies, capers, garlic, red pepper (if using), vinegar, and olive oil in a bowl. Season with salt and pepper. Let sit at room temperature for 5-10 minutes before serving to let the flavors meld. Serving Suggestions Olive Tapenade With a piece of bread for dipping As a sandwich spread 10 H E A L T H Y G R E E N G O D D E S S D R E S S I N G Makes: 1 cup Total time: 5 minutes Ingredients 3/4 cup plain whole milk yogurt or Greek yogurt 1/2 cup packed parsley, mint, basil, or taragon, or a mix 1 scallion, roughly chopped 1 lemon, juice and zest 3 tbsp olive oil 1/2 tsp kosher salt Directions Add yogurt, herbs, scallion, lemon juice, lemon zest, olive oil and kosher salt to a food processor or blender. Process until smooth. Store covered in refrigerator for up to a week. Serving Suggestions Oven Roasted Beets Dipping sauce for raw veggies Healthy Green Goddess Dressing 11 V E G A N K A L E P E S T O Makes: 1 cup Serving Suggestions Total time: 5 minutes Roasted Sweet Potatoes Ingredients Use as a pasta sauce Add to warm beans or grains 3 cups kale, leaves only 1/4 cup roasted sunflower seeds 1 garlic clove, crushed 1/2 tsp kosher salt 1 tbsp red wine vinegar (or juice from 1/2 a lemon) 1/3 cup extra virgin olive oil (1/2 cup for thinner pesto) Directions Add sunflower seeds, garlic, kale and salt to a food processor. Process until ingredients are finely chopped, about 30 seconds. Add the vinegar. Pulse a few times to mix. Add 1/3 cup olive oil and process for 5-10 seconds until combined. At this point, if you want a thinner pesto, add more olive oil 1 Tbsp. at a time and pulse a few times after each addition to combine. Vegan Kale Pesto 12 C R E A M Y C A R R O T A N D L I M E D R E S S I N G Makes 1.5 cups Directions Total time: 10 minutes Combine all ingredients in a Ingredients blender. Blend for about 1 minute. Scrape down the sides of the 2 medium carrots, grated blender. Blend for 10 seconds or 1/4 cup raw cashews until the dressing is creamy and 1 scallion, coarsely chopped smooth. Taste and add salt if 1 small garlic clove, coarsely necessary. Store, covered in the chopped refrigerator for 3-4 days. Juice from 1 lime 1/4 cup extra virgin olive oil Serving Suggestions 3/4 teaspoon kosher salt 1 teaspoon soy sauce Oven Roasted Beets 1/2 cup water Roasted Sweet Potatoes Other roasted or grilled veggies Creamy Carrot and Lime Dressing 13 T A H I N I L E M O N S A U C E Makes 1 cups Total time: 5 minutes Ingredients 5 tbsp tahini 1 clove garlic, grated 1 lemon, juice only 1 tbsp olive oil 1/4-1/2 cup warm water 1 tsp kosher salt Directions Whisk together the tahini, lemon juice, garlic, salt, oil, and 1/4 cup water. If needed, add more water 1 tablespoon at a time based on the consistency you desire. Transfer to a jar or other resealable container and store covered in refrigerator for 5-6 days. Serving Suggestions Tahini Lemon Sauce Roasted Broccoli Salad Easy Baked Falafel 14 L E M O N D I J O N V I N A I G R E T T E Makes 1 cup Ingredients 1 small shallot, finely chopped 1 lemon, juice only (about 2-3 tbsp) 2 tbsp Dijon (or whole grain mustard) 1/2 cup olive oil Kosher salt Directions Add shallot, lemon juice, mustard, olive oil, and a punch of salt to a jar.