Healthy Salad Cream Recipe With Fresh Lemon Juice, Banana, Mustard, Canola Oil and Greek Yogurt
- If you don't have a blender just mash them together with a fork. Mixing the banana and lemon juice will stop the banana going brown. The banana and lemon juice work well together: the banana sweetens whilst the lemon juice gives the salad cream tartness, similar to the taste of vinegar, which they use in shop-bought salad cream.
- Keep the coconut oil warm; don’t let it harden, until it’s blended with the rapeseed oil. Rapeseed oil is liquid and yellow; it adds texture and colour to the cream. It's almost tasteless, but it has less than half the saturated fat of olive oil, and it contains omega 3 - one of the essential oils. Whatever oils you buy, check the label to ensure that it's cold pressed/virgin oil, which means that it hasn't been processed or heat-treated.
- Greek yoghurt is thick, almost the consistency of cream or feta cheese. When you're buying, check it isn't the runny kind if you want it thick and creamy, make sure it's low fat, or fat free and as unadulterated as possible, for the healthiest option.
Home Made Salad Cream - no vinegar
Home Made Cole Slaw with Home Made Salad Cream
Home made spread made with rapeseed/canola oil and coconut oil
Juice of ½ a freshly squeezed lemon
2 tablespoons of cold pressed rapeseed (canola) oil
1 tablespoon of melted virgin (cold pressed) coconut oil
1 teaspoon of mustard powder
1 heaped tablespoon of Greek style yoghurt - fat-free
- Blend the lemon juice, banana and mustard powder together.
- Blend in the rapeseed oil and melted coconut oil.
- Fold in the yoghurt
I've put the recipe at the top of the page for those who just want to get straight to the nitty-gritty. Most people will recognise the health benefits at a glance.
To be honest, I don't know how much this tastes like regular salad cream; I've never tasted shop-bought salad cream for many years, so I've only my memory and my taste buds to guide me.
I use lemon juice instead of vinegar for two reasons: Firstly, it stops the banana going brown (oxidising) and secondly, although vinegar (ascetic acid) and vitamin C (ascorbic acid) both are acids, vitamin C has an alkalising effect on the body, whilst vinegar increases acidity in the body. However, I have to be honest, and say that I got that info many years ago from one of these health-nut books; I'm not an expert; there's a wide variety of vinegars on the market, some of which might be quite healthy. However, I like to use vitamin C where possible, because apparently, we human beings are one of only two species in the World that doesn't produce vitamin C in our own bodies. (Yet, we think we're so superior.)
Coconut oil does two things for me: Firstly, there's the health aspect. However, I have to admit that I'm not sure about this either, because I've seen no convincing evidence yet. I've seen much guff on the internet saying that although it is high in saturated fat, apparently it contains 'medium-chain triglycerides' which are considered healthier than other saturated (animal) fats. Blah-de-blah, but I suppose moderation is the watchword, until the experts come up with something more convincing.
Secondly, it hardens when it goes below room temperature (I suppose that might depend on the price of heating these days); it melts at around 76°F (24 °C) so you can use it to adjust the texture of the cream. For example, if you want it thick and creamy add more coconut oil, and refrigerate. On the other hand, if you want a slacker texture, use more rapeseed oil and less coconut oil. (See below if you want to know how I make my own margarine/spread by blending coconut oil and rapeseed oil to get a suitable texture for spreading.)
Another good thing about coconut oil, is the flavour it adds to the salad cream. Rapeseed oil (canola oil), hasn't a strong flavour, but it has half the saturated fats of olive oil, (which has a more distinct flavour), and a high percentage of the essential oils like omega 3. It also gives the dressing (or spread) a yellowy tinge. However, you can also do that with spices like turmeric for example.
One thing to remember about this recipe is that it doesn't keep fresh for long. There are no preservatives in it other than the naturally occurring anti-oxidising qualities of fresh lemon juice. So try to make it as close to when you want to eat it as possible, and keep any left over, in the fridge. It's not like shop-bought salad cream, which is full of preservatives, including vinegar, however, I think you'll agree that it's much more healthy and, having made it yourself, you'll know what's in it.
If you have a busy lifestyle, and you like to prepare your evening meal in the morning so you have less to do when you come home after a long hard day, you could refrigerate it and just mix in your vegetables etc minutes before serving. This is particularly important with green vegetables, because the ascetic acid (vitamin C) in the lemon juice will turn them brown and yucky (yucky's in the dictionary BTW). I'll put a link at the bottom of the page, for a recipe for coleslaw, made with alfalfa or broccoli sprouts instead of cabbage. However, you can use the traditional coleslaw ingredients, i.e. raw onions, carrot and cabbage with this salad cream too.
You can vary the recipe to suit your taste. For example, if you want it sweeter add another banana, or perhaps a spoonful of honey. More lemon juice will make it tart, which doesn't suit everyone. If you want to avoid dairy products, you can substitute the yoghurt with soy substitutes like soya yoghurt substitutes or soft tofu. More banana, or even avocado will give it texture too. I like experimenting, but for people who just want to cut to the chase, the recipe at the top of the page works well for us.
The following links will give you some ideas about how you can use this recipe to assist with a healthier diet without having to lose out on taste:
A good way to eat sprouted seeds, lentils and beans, is in Cole Slaw.
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