Low-Fat Wild Blueberry Salad Dressing

Is it too early to start thinking about spring salads? If not, then I have a new dressing to share:

Wild Blueberry Salad Dressing from Carrie on Vegan | www.carrieonvegan.com

This is a lower-fat version of one of my other old favorites, my Wild Blueberry Zinger Dressing, that used walnuts and soy milk for creaminess. This one uses almond milk and hemp seeds and has at least 1/3 the fat – perfect for those New Year’s Resolutions.

Here’s the recipe:

Low-Fat Wild Blueberry Dressing
Recipe type: Salad Dressing
Serves: 6
  • 1½ cups unsweetened almond milk
  • 1 cup frozen wild blueberries (if you cannot find wild blueberries, then just choose regular)
  • 3 tablespoons hemp seeds
  • 4 Medjool dates
  • ½ cup lemon juice or vinegar
  • 1 teaspoon low-sodium miso paste or liquid aminos
  • 1 garlic clove
  • 1 shallot (peeled) or about ¼ of a medium red onion
  • 1 bunch fresh, flat-leaf parsley
  1. Combine almond milk, frozen blueberries, hemp seeds, dates, lemon juice or vinegar, miso or liquid aminos, garlic, and shallot or onion in a high-speed blender*.
  2. Grab the parsley bunch by the stems and wash the leaves vigorously under running water. Wrap in a clean towel and pat dry. Chop off the top ⅔ of the bunch (mainly the leaves) and add to the blender. Discard the bottom ⅓ of the bunch (mainly the stems).
  3. Process the ingredients in your blender on high until smooth.
  4. Dressing will keep in the refrigerator for up to 5 days.
  5. *If you do not have a high-speed blender, then you can use a regular blender, but you should soak your dates about 30 minutes ahead of time in very hot water to soften them. Drain the water before adding the dates to the blender.

Wild blueberries as opposed to conventional don’t change the flavor that much, but the wild ones supposedly have more health-promoting properties (remember when I wrote about them as part of my Top 10 favorite Trader Joe’s products)?

The consistency of this dressing is not as thick as my usual because it has less fat, but the flavor is fantastic and it does the job of making fresh greens taste delicious:

Wild Blueberry Salad Dressing from Carrie on Vegan | www.carrieonvegan.com

One of the tips I learned at Dr. Fuhrman’s Health Getaway last summer was that as long as there is some fat in a dressing or sauce, then it can freeze well. This tip has been a life-saver for me!

My weekly routine now includes making at least one batch of dressing, freezing half of it, and then de-frosting it about mid-week to get me through until I can make more:

Wild Blueberry Salad Dressing from Carrie on Vegan | www.carrieonvegan.com

Also, you may have noticed that I’ve started using either a low-sodium white miso paste or a product called coconut aminos in some of my recipes. I’m finding that just a bit of sodium (I try to find products that have less than 200 mg per teaspoon) really helps pump up the flavor, especially in cases when the fat content is lower. The acidity of the vinegar or fresh citrus still adds most of the tartness, though. If you click on this link, you can see that I have the coconut aminos in my Amazon.com store).

I hope you enjoy this one as much as I do. If it’s cold where you are right now and the thought of eating a salad makes you shiver, then you’ll be happy to know that there are only 70 days left until spring(!). Seriously, though, I know many of you are are enduring a very harsh winter, and you have my upmost respect for putting up with that kind of weather (as said from a woman who wore a knit cap to the gym this morning because it was a chilly 57 degrees…I know, I’m such a wimp)!

Wild Blueberry Salad Dressing from Carrie on Vegan | www.carrieonvegan.com

My goal is to provide inspiration for healthy, balanced living. You can find more links on my Recipes and Resources pages.

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    • says

      Great, Rachel! Let me know what you think. I also tend to buy tons of frozen fruit, since I go through so much of it. Sometimes I even just heat up a bowl-ful for an easy dessert. :)

  1. says

    Oh!! This sounds pretty good :) and believe it or not, another post just inspired me to dream-up Springtime Salad’s this morning, so I’m already craving them! Only a few more months to go. Thanks for the suggestion- I’ll definitely be pinning it so I don’t forget!

  2. says

    I’ve been on a wild-blueberry kick as well! Made blueberry chia jam and corn muffins this week. Maybe it’s winter finally settling in, but I have been craving juicy berries lately! Guess frozen will have to do :) This dressing looks great, love the tip for freezing 1/2

  3. Patty says

    I love all of the ingredients in this dressing! It sounds delightful, and I will be trying it this weekend, when I have more time in the kitchen. Again, I’ve learned something new….I had no idea I could freeze some dressings! Thanks, Carrie! This will help me make it through the weekdays, too, ’til I can make more. You teach me so much, freind. :)

  4. Jessica says

    Question about making the dressing freezable. When you say it needs to have fat in it, do you mean any kind of fat? As in from nut butters, avocados, or seeds? Where is the fat in this recipe? In the almond milk? Thanks!!! :)

    • says

      Hi Jessica! Yes, the fat can come from any of the sources you mentioned, although I haven’t tried freezing an avo-based dressing. The fat in this particular recipe comes from the almond milk and the hemp seeds.

  5. says

    Mmmmm…wild blueberries, hemp seeds & parsley! Such a beautiful combination for a creamy, low-fat dressing! I would love to test the dressing out with different types of berries, would this work with citrus? Speaking of miso, I love using unpasteurized white miso, it’s one of my magical ingredients in anything else! 70 days left until spring, I simply can’t wait…

    • says

      Hi Rika! I also love the white miso, I’ve been putting it into everything lately for some extra flava’. I would love to see a recipe from you for a dressing using citrus. The problem I’ve had is that once it sits for a day or two, it tastes super bitter to me.


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