As I often say, “Salad is the main dish.” When it comes to salads, think big and top them with the rich, delicious dressings in this cookbook.
Instead of low-nutrient, refined oils, my salad dressings and dips use real foods, such as raw almonds, sesame seeds, other nuts, seeds, and avocado as the fat sources. This high-nutrient diet is not a fat-free program. We need to eat healthful fats the way nature intended—in whole, natural foods. Nuts and seeds are ideal in salad dressings and dips; they enhance the absorption of nutrients from the green vegetables.
Using a food processor or high-powered blender, these healthful fat sources are blended together with other ingredients such as fruits, flavored vinegars, and spices to create creamy dressings and dips that you can feel good about eating. If you do not have a high-powered blender, use raw nut butters instead of whole nuts to get a smooth consistency.
SALAD DRESSINGS – THE EAT TO LIVE WAY
Use the ingredients from this chart in different combinations to create your own flavorful and healthful dressings.
Recipes recommended for aggressive weight-loss and diabetic diets and for people with metabolic syndrome are marked with 
. To adapt other salad recipes, omit dried fruit from salad (not dressing) ingredients.
For a Walnut Vinaigrette, substitute walnuts for the almonds in this recipe.
SERVES 6
INGREDIENTS
6 cloves garlic, unpeeled
½ cup water
⅓ cup balsamic vinegar
¼ cup raw almonds or ⅛ cup raw almond butter
¼ cup raisins (reduce to 2 tablespoons for diabetic and weight-loss diets)
1 teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon onion powder
DIRECTIONS
Preheat the oven to 350°F. Roast unpeeled garlic in a small baking dish for about 25 minutes or until soft. When cool, remove the skins.
Blend the roasted garlic with the remaining ingredients in a food processor or high-powered blender.
PER SERVING: CALORIES 77; PROTEIN 2g; CARBOHYDRATES 10g; TOTAL FAT 3.1g; SATURATED FAT 0.2g; SODIUM 6mg; FIBER 1g; BETA-CAROTENE 13ug; VITAMIN C 1mg; CALCIUM 26mg; IRON 0.6mg; FOLATE 3ug; MAGNESIUM 22mg; ZINC 0.2mg; SELENIUM 0.5ug
» Chef James Rohrbacher
SERVES 6
INGREDIENTS
½ cup raw cashews
6 ounces firm silken tofu
3 large cloves garlic, or to taste
2 medium celery stalks, chopped
½ cup water
¼ cup freshly squeezed lemon juice
½ teaspoon low-sodium white miso
2 teaspoons Dijon mustard
2 pitted Medjool dates or 4 Deglet Noor dates
1 teaspoon kelp granules
2 tablespoons nutritional yeast
Freshly ground pepper to taste
DIRECTIONS
Combine all ingredients in a high-powered blender and process until the mixture is the consistency of conventional Caesar dressing, adding more water or some soy milk if needed to adjust consistency. Taste and adjust seasonings and refrigerate until ready to use.
Makes about 2½ cups.
PER SERVING: CALORIES 124; PROTEIN 6g; CARBOHYDRATES 14g; TOTAL FAT 6.1g; SATURATED FAT 0.9g; SODIUM 79mg; FIBER 2.1g; BETA-CAROTENE 44ug; VITAMIN C 6mg; CALCIUM 29mg; IRON 1.8mg; FOLATE 104ug; MAGNESIUM 52mg; ZINC 1.2mg; SELENIUM 3.5ug
SERVES 2
INGREDIENTS
2 bananas
2 tablespoons walnuts
2 tablespoons raisins
¼ cup fruit-flavored vinegar or Dr. Fuhrman’s Riesling Reserve Vinegar
DIRECTIONS
Blend all ingredients in a high-powered blender or food processor until smooth and creamy.
PER SERVING: CALORIES 208; PROTEIN 3g; CARBOHYDRATES 41g; TOTAL FAT 5.2g; SATURATED FAT 0.6g; SODIUM 10mg; FIBER 3.9g; BETA-CAROTENE 32ug; VITAMIN C 11mg; CALCIUM 26mg; IRON 0.9mg; FOLATE 31ug; MAGNESIUM 50mg; ZINC 0.4mg; SELENIUM 1.6ug
Blueberry Pomegranate Dressing 
SERVES 4
INGREDIENTS
2 cups fresh or frozen blueberries, thawed
½ cup pomegranate juice
¼ cup raw cashews
¼ cup raw sunflower seeds
4 tablespoons Dr. Fuhrman’s Wild Blueberry Vinegar
DIRECTIONS
Blend all ingredients in a high-powered blender until smooth and creamy.
PER SERVING: CALORIES 162; PROTEIN 4g; CARBOHYDRATES 19g; TOTAL FAT 8.9g; SATURATED FAT 1.3g; SODIUM 5mg; FIBER 3.3g; BETA-CAROTENE 24ug; VITAMIN C 6mg; CALCIUM 21mg; IRON 1.5mg; FOLATE 32ug; MAGNESIUM 59mg; ZINC 1mg; SELENIUM 6.4ug
SERVES 4
INGREDIENTS
¾ cup water
½ cup fresh lemon juice
½ cup unhulled sesame seeds
¼ cup chopped fresh parsley
¼ cup chopped fresh dill
¼ cup raw cashews or 2 tablespoons raw cashew butter
No-salt seasoning blend, adjusted to taste, or 2 tablespoons Dr. Fuhrman’s VegiZest
½ tablespoon chopped fresh tarragon
2 teaspoons Bragg Liquid Aminos or low-sodium soy sauce
2 cloves garlic, chopped
DIRECTIONS
Blend all ingredients in a high-powered blender until smooth.
PER SERVING: CALORIES 243; PROTEIN 8g; CARBOHYDRATES 16g; TOTAL FAT 18.4g; SATURATED FAT 2.8g; SODIUM 148mg; FIBER 3.4g; BETA-CAROTENE 790ug; VITAMIN C 22mg; CALCIUM 143mg; IRON 2mg; FOLATE 46ug; MAGNESIUM 57mg; ZINC 2mg; SELENIUM 1.3ug
SERVES 3
INGREDIENTS
½ cup raw almonds or ¼ cup raw almond butter
¼ cup unsweetened soy, hemp, or almond milk
¼ cup water
3 tablespoons unhulled sesame seeds
3 dates, pitted
2 cloves garlic
½-inch piece fresh ginger, peeled and chopped
DIRECTIONS
Blend all ingredients together in a high-powered blender until creamy. Add more water if a thinner dressing is desired.
PER SERVING: CALORIES 238; PROTEIN 8g; CARBOHYDRATES 15g; TOTAL FAT 18g; SATURATED FAT 1.7g; SODIUM 23mg; FIBER 4g; BETA-CAROTENE 75ug; VITAMIN C 1mg; CALCIUM 82mg; IRON 1.7mg; FOLATE 22ug; MAGNESIUM 86mg; ZINC 1.4mg; SELENIUM 2.4ug
SERVES 4
INGREDIENTS
½ cup raw cashew butter or 1 cup raw cashews
½ cup unsweetened soy, almond, or hemp milk
2 tablespoons balsamic vinegar
2 tablespoons lemon juice
1 teaspoon dried dill
1 teaspoon onion powder
½ teaspoon garlic powder
3 tablespoons tomato paste
2 dates, pitted
1 cucumber
¼ cup finely chopped onion
DIRECTIONS
In a food processor or high-powered blender, blend the cashews, milk, vinegar, lemon juice, dill, onion powder, garlic powder, tomato paste, dates, and cucumber until smooth. Transfer to a small bowl and fold in the finely chopped onion.
PER SERVING: CALORIES 158; PROTEIN 5g; CARBOHYDRATES 19g; TOTAL FAT 8.7g; SATURATED FAT 1.7g; SODIUM 119mg; FIBER 2.4g; BETA-CAROTENE 255ug; VITAMIN C 9mg; CALCIUM 42mg; IRON 2mg; FOLATE 28ug; MAGNESIUM 71mg; ZINC 1.4mg; SELENIUM 4.6ug
Creamy Roasted Garlic Dressing
SERVES 4
INGREDIENTS
1 bulb garlic
⅔ cup unsweetened soy, almond, or hemp milk
½ cup raw almonds
2 tablespoons raw pumpkin seeds
1 teaspoon Dijon mustard
2 tablespoons nutritional yeast
¼ cup white wine vinegar
½ teaspoon chopped fresh thyme
DIRECTIONS
Preheat oven to 350°F. Roast unpeeled bulb in a small baking dish for about 25 minutes or until soft. When cool, squeeze out the soft cooked garlic, removing and discarding the skins.
Blend the garlic with the nondairy milk, almonds, pumpkin seeds, mustard, nutritional yeast, and vinegar in a high-powered blender until creamy and smooth. Stir in thyme.
PER SERVING: CALORIES 180; PROTEIN 9g; CARBOHYDRATES 10g; TOTAL FAT 12g; SATURATED FAT 1.2g; SODIUM 65mg; FIBER 4g; BETA-CAROTENE 160ug; VITAMIN C 3mg; CALCIUM 80mg; IRON 2.7mg; FOLATE 171ug; MAGNESIUM 94mg; ZINC 1.5mg; SELENIUM 3.7ug
SERVES 4
INGREDIENTS
2 oranges, peeled and seeded
¼ cup rice vinegar
⅛ cup natural peanut butter, no salt added, or ¼ cup unsalted peanuts
¼ cup raw cashews or ⅛ cup raw cashew butter
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
¼-inch piece fresh ginger, peeled
¼ clove garlic
DIRECTIONS
Blend all ingredients in a high-powered blender until smooth.
PER SERVING: CALORIES 134; PROTEIN 4g; CARBOHYDRATES 12g; TOTAL FAT 8.1g; SATURATED FAT 1.6g; SODIUM 54mg; FIBER 2.3g; BETA-CAROTENE 47ug; VITAMIN C 35mg; CALCIUM 34mg; IRON 0.7mg; FOLATE 31ug; MAGNESIUM 41mg; ZINC 0.7mg; SELENIUM 1.7ug
SERVES 8
INGREDIENTS
1½ cups chopped avocado
5 tablespoons lemon juice
7 cloves garlic
4 cups low-sodium vegetable juice (Knudsen’s Low-Sodium Very Veggie Juice Blend is a good choice)
No-salt Italian seasoning blend, adjusted to taste, or 1 tablespoon Dr. Fuhrman’s MatoZest
¼ cup pine nuts
⅓ cup fresh basil leaves
DIRECTIONS
Blend all ingredients in a food processor or high-powered blender.
PER SERVING: CALORIES 135; PROTEIN 2g; CARBOHYDRATES 12g; TOTAL FAT 9.7g; SATURATED FAT 1.2g; SODIUM 89mg; FIBER 4.4g; BETA-CAROTENE 1,103ug; VITAMIN C 43mg; CALCIUM 34mg; IRON 1.3mg; FOLATE 69ug; MAGNESIUM 40mg; ZINC 0.9mg; SELENIUM 1.2ug
SERVES 2
INGREDIENTS
⅓ cup no-salt-added or low-sodium pasta sauce
⅓ cup raw almonds or 3 tablespoons raw almond butter
2 tablespoons raw sunflower seeds
3 tablespoons Dr. Fuhrman’s Black Fig Vinegar
1 tablespoon raisins or dried currants
DIRECTIONS
Blend all ingredients in a food processor or high-powered blender until smooth.
NOTE: Double or triple this recipe. Leftovers may be stored and used for three days.
PER SERVING: CALORIES 227; PROTEIN 8g; CARBOHYDRATES 13g; TOTAL FAT 16.8g; SATURATED FAT 1.4g; SODIUM 17mg; FIBER 4g; BETA-CAROTENE 83ug; VITAMIN C 5mg; CALCIUM 74mg; IRON 2mg; FOLATE 31ug; MAGNESIUM 108mg; ZINC 1.3mg; SELENIUM 6.3ug
SERVES 4
INGREDIENTS
1 ripe avocado, peeled, pit removed
1 medium tomato, chopped
½ cup chopped green bell pepper
2 green onions, chopped
¼ cup chopped cilantro
1 clove garlic, minced
1 tablespoon fresh lime juice
1 tablespoon nutritional yeast
½ teaspoon chili powder
Cayenne pepper to taste
¼ cup unsweetened soy, almond, or hemp milk, or as needed to adjust consistency
DIRECTIONS
Place all ingredients in a food processor or blender and process until mixture is creamy.
PER SERVING: CALORIES 102; PROTEIN 4g; CARBOHYDRATES 9g; TOTAL FAT 7.1g; SATURATED FAT 1g; SODIUM 22mg; FIBER 4.9g; BETA-CAROTENE 618ug; VITAMIN C 29mg; CALCIUM 28mg; IRON 1.3mg; FOLATE 121ug; MAGNESIUM 28mg; ZINC 0.7mg; SELENIUM 1.8ug