Salads are the perfect staple meal

There is nothing more refreshing that a crisp salad on a warm day. Salads are the solution for a quick and healthy meal on the go; they’re easy to transport, super nutritious and most importantly…they’re damn tasty.  It’s easy to destroy the health benefits of a salad with a store-bought dressing, many of which are filled with oil and countless additional calories and preservatives.

This easy oil free white bean salad dressing is dairy free, gluten free and Whole 30 approved. And adds a flavorful punch to your salads, potatoes or pasta.

Creating an oil free dressing is one of simplest recipes you can undertake, with minimal ingredients that are readily available and basically zero prep work, a quick oil free white bean dressing can take no time at all. I’ve been using this recipe for years and I’m still not sick of it. 

Why should I eat oil-free salad dressing?

Calorie density and satiety are two terms you’ll need to know if your goal is to reap the benefits of a whole food plant-based diet including weight loss, heart health, increased energy and a healthy gut biome. According to Healthline Calorie density is a measure of the calorie content of food relative to its weight or volume. It is also called energy density and is usually measured as calories per 3.5 ounces (100 grams) of food. Choosing foods with a low-calorie density can help with weight loss because they tend to fill you up more with less calories. 

500 calories of fruit and vegetables will fill up your stomach more than 500 calories of meat or cheese. Calorie density leads to a feeling of satiety or a feeling of being satisfied and feeling full for longer. Satiety is a psychological response that comes from eating food with factors such as volume, weight, energy content and macronutrient makeup. A human with a full stomach is more likely to experience satiety and prevent overeating. 

Fear not my wonderful plant eating friend…this salad dressing is dairy free, oil free and completely affordable using products most people have in their pantry.

Easy Oil Free White Bean Salad Dressing Recipe

Ingredients 

1 can unsalted white beans

1 tsp mustard (I use Annies Organic Yellow)

½ tsp organic turmeric

2 tsp smoked paprika

4 tbsp nutritional yeast

1/4 cup of water to begin, add more for desired consistency

Sea salt to taste

Directions

Using a food processor, blend all the ingredients together to a smooth consistency. You could also use a hand blender. A hand blender is a worthy investment piece for amazing winter soups without having to worry about the pot to blender mess. 

Notes

If you want to bulk up the dressing add 20 soaked cashews into the blender. Alternatively, if you want to refrain from added dietary fat omit them completely.