Oil free salad dressings can be a tasty treat for those who need to avoid oil consumption. The following salad dressings are oil free and perfect for people like us (pancreatitis patients).
Salads are great for those who have pancreatitis. Salads (greens and other veggies) are safe food. Salads are full of vegetables (leafy greens, cruciferous, tubers, legumes, etc) which contain tons of essential nutrients, minerals and antioxidants (phytonutrients).
The problem with salads is that they taste somewhat bland to awful without something to dress them up and add that taste bud anticipation. And that is where good oil free salad dressings shine.
You’ll need a clear shaker cup. If you don’t have a clear one any kind of shaker cup will do. You could even mix the ingredients with a spoon, cup or small bowl if you don’t have a shaker cup. Whatever works!
Once you have your dressing made you can either drizzle dressing onto your salad or you can dump the dressing on the salad (in a bowl) and toss it till it’s all mixed. Whatever works for you.
The following dressings are my favorites but you can vary any of them in any way you choose. It is your taste pallet that counts! So use my ideas to create variations of your own.
Honey Mustard
This is the basic dressing. You can create variations of your own besides the two that follow. Add or detract ingredients depending upon your own taste. You’ll need:
- Apple cider vinegar (3 tablespoons)
- Honey mustard (3 tablespoons)
Shake together and drizzle or dump and toss. This dressing goes well on all kinds of greens or greens with legumes. It also tastes great on chicken and fish!
Honey Sweet Hot Mustard
You will need:
- Apple cider vinegar (6 tablespoons)
- Sweet hot mustard (3 tablespoons)
- Honey mustard (3 tablespoons)
Shake ingredients together and either drizzle on your salad or dump and toss. This dressing goes well on all kinds of greens or greens with legumes. It also tastes great on chicken and fish!
Balsamic Honey Mustard
You’ll need these ingredients:
- Apple cider vinegar (3 tablespoons)
- Balsamic vinegar (3 table spoons)
- Honey mustard (6 tablespoons)
Shake ingredients together and drizzle over your salad or dump it and toss. Enjoy!
Honey, Lime Juice & Mint
This oil free salad dressing is designed for a nice fruit salad. Choose any kind of fruit (especially berries) and poor or drizle this dressing on and enjoy an eating extravaganza! You’ll need:
- 1/2 cup of wild honey
- 1 lime
- Fresh organic mint
Squeeze the lime into the 1/2 cup of wild honey, add some mint (about a 1/2 teaspoon) and mix. Then drizzle or dump and toss. You can increase the amount of dressing to fit your needs.
Lime Juice & Ketchup
This one is super easy too! All you need is:
- 8 limes
- 2 tables spoons of ketchup
Just shake this concoction in a shaker, drizzle or poor over and toss a salad made of cucumber, tomato, celery, onion (and anything else you want like legumes, fish, shrimp etc) and you have a tasty salad! You can use this dressing to make Ceviche!
One day we accidentally ate a meal for the poor or homeless in Center City Philadelphia. We had just come from the Academy of Natural Sciences and playing in the various outdoor water installations with my nieces, it started raining, but we were already wet, so we didn’t care. There was this long line of people standing around a tent and my sister who loves free things decided we should get in line and figure out what it’s for later. Turns out the line was all men, which we didn’t notice. The men told us “women and children get to go to the front of the line”, we thought that was odd. When we got there they started handing us plates of food. DELICIOUS food – it wasn’t until we walked away and started eating, that I thought about why they were doing it, so I went back and made a donation. It was a Mennonite Church that serves the homeless one Saturday a month. They gave us a salad, with a delicious no oil dressing – probably to keep costs down. It was just Red Wine Vinegar, Honey and water. I make it all the time now. I don’t even miss the oil. My Lebanese relatives, just use lemon on salads and the Greeks use just olive oil. Even without pancreatitis, I couldn’t use just oil. Before Pancreatitis at restaurants that give you a plate of oil with bread, I would ask for lemons to squeeze into the oil. Now I just ask for the lemons and skip the oil. Break dipped into lemon juice is yummy. I skip the oil in hummus as well and tabbouleh and just add lots and lots of lemon juice. Our whole family is just used to eating it that way now.
Hi Eva Marie – Thanks for sharing red wine vinegar, honey and water – sounds good! Thanks for sharing! It’s amazing how many good salad dressing can be made without oil. And they taste great! Thanks again 🙂
Lovely salad dressings. I am trying to gather foods that actually heal this organ/gland. So far I have
Raw garlic on it’s own 1 clove 3 times a dau, on an empty stomach!! chop or grate it.
and use in cooking of course also.
Exchange white potatoes. for sweet potatoes in your diet. Other orange fruits and veg
same value, carrots and oranges.
Red Grapes daily.
Spinach daily.(anti cancer).
Broccoli eaten raw if possible, chop finely and throw in to your salad?
Turmeric/curcumin with a pinch of black pepper, can be capsules, with a glass of water, daily.
liquorice tea for the Bile.
Reishi mushrooms, which I haven’t found yet.
Probiotics, yogurt, or capsules.
Green tea, one or two cups daily. finally very important,
A handful of of Blueberries every day.
Raw/wild honey.
THIS FOODS ALL HEAL YOUR PANCREAS and it is proposed that they also prevent pancreatic cancer.
maebhbrowne – good job. Your choices look quite good with most being highly anti-inflammatory. Good choices.
You can find reishi mushroom powder on amazon, several different brands. I sent a bag to my son and he uses a small bit every day in a beverage. (He says it really tastes like mushrooms.) Reishi mushrooms grow wild in China but this particular powder comes from an organic mushroom farm in California. Their website is naturerestore.com.
Thanks for your list of suggested foods. I am new to this nonfat way of eating, and am compiling a looseleaf cookbook for my son. I copied your excellent list of food suggestions.
Can I do 0 fat yogurt without repercussions?
Hi Harvey … some people do well with zero fat yogurt while others don’t. Some don’t tolerate dairy. All you can do is try it and see whether you tolerate it or not.
Thank you for posting such healthy recipes. Is there a way you could publish those in a book or perhaps to download?
Hi Mary – a lot of people have asked me to write a book. After 10 years of doing this I’m considering it. No promises:-)