5-min Green Goddess Dressing (Vegan)
A healthy, nutrient-packed green goddess dressing or sauce, that can be made in 5 minutes and eaten everyday? Yes please!
Something I’m really big on is making my own sauces and dressings. You just won’t find me consuming pre-made bottled/packaged dressings (with a couple of exceptions such as Sriracha). But why, you ask? It’s because quite often these dressings and sauces are made with inflammatory industrial seed oils (canola, sunflower, soybean oils, etc.), contain preservatives to keep them shelf stable, and have added refined sugars. Unless these dressings specifically state they are gluten free, they may also contain gluten in some form, such as dextrose from wheat. I encourage you to check the labels before you buy.
Making your own sauces and dressings is super simple and quick. Also, you can tailor the recipe to suit any allergies or intolerances, and you can pack in loads of fresh, nutrient-rich ingredients. That’s an easy way to sneak in more greens right?!
The Health Benefits
My Green Goddess Dressing contains herbs such as parsley and basil contain loads of micronutrients (they are completely under-rated in my opinion). Parsley is a rich source of flavonoids and antioxidants, including luteolin and vitamin C, which functions to prevent free-radical damage. Vitamin C is also a powerful anti-inflammatory used to repair and regenerate tissues in the body, and it is needed for healthy blood vessels, skin, cartilage, collagen and muscle. Parsley is also a good source of vitamin K, crucial for blood clotting and bone metabolism; and folate, vital for DNA repair and replication, red blood cell synthesis (along with B12), and helps to reduce high blood levels of homocysteine that is linked to cardiovascular disease.
I’ve added lemon, which acts as a natural preservative. Lemon is also a good source of vitamin C, as well as citric acid, potassium, calcium, phosphorus and magnesium. Lemon contains pectin fibre, beneficial for colon health; has anti-bacterial properties; and helps to promote the flow of digestive juices and enzymes for better nutrient digestion and absorption.
In my Green Goddess Dressing, I’ve also used a high-quality Australian Extra Virgin Olive Oil (EVOO) from Cobram Estate. When it comes to oils, I only ever use the highest quality from brands I know and trust. EVOO is simply the juice of fresh olives. No heating or chemical treating (which is used to make olive oil, or pure and light), no additives, no nasties. The fresher, the better, as this ensures it retains all it’s healthy antioxidants. You can read more about the health benefits of EVOO in my blog post about Cobram Estate.
5-min Green Goddess Dressing
A healthy, nutrient-packed green goddess dressing or sauce, that can be made in 5 minutes and eaten everyday? Yes please! This dressing is fresh and herbaceous but light and perfect for salads, meal preps and drizzling over veggies or salmon.
Makes: 4 serves
- 1 cup parsley (approx. 1/2 bunch) – use the stems as well as leaves to reduce waste
- 1/2 cup basil (approx. 1/3 bunch)
- 1/3 cup Cobram Estate Extra Virgin Olive Oil (Premiere is my favourite as it is the highest in health-promoting antioxidants)
- 1/4 cup water
- 1 clove garlic
- pinch sea/rock/Himalayan salt
- Juice of 1 lemon + a little zest (about 1/4 of the lemon zest)
- 2 tbls seeds (hemp, pumpkin, pepitas, flax – any of these or a mix is great) – optional, leave out for nut/seed free or allergies
- Place all ingredients into a blender. Blend on high until mixed thoroughly (make sure your herbs and seeds are well chopped).
- Can be stored in the fridge in an airtight container or glass jar for about 5 days.