IC Friendly Homemade Salad Dressing Recipes

April 23, 2013

One of the most common questions I get from interstitial cystitis (IC) patients is, “What can I put on my salad?” The answer is, “Plenty!” The trick is to pile the salad itself with flavorful vegetables, herbs, IC friendly fruit, cheeses, and nuts so that you aren’t relying solely on the salad dressing for that burst of flavor. You can also try herb‐infused oils for salad dressing or create homemade dressings with suitable substitutes for the vinegar or mayonnaise base. You can even make your own croutons. Finally, as always, rely on your own instincts and experience with various ingredients. Here are a couple of salad dressing recipes from Confident Choices: A Cookbook for Interstitial Cystitis and Overactive Bladder to get you started:

Basil Blueberry Non‐Vinaigrette Salad Dressing
Ingredients
1 c. frozen blueberries, partially thawed
1/2 c. organic, pure blueberry juice
1/2 c. olive oil
1 t. lemon zest
1/2 t. sugar
2 t. finely chopped fresh basil (may substitute thyme)
Pinch salt
Pinch white pepper as tolerated to taste

Place all ingredients in blender. Blend using one‐second “pulses,” checking consistency after every couple of pulses. May also be made without using frozen berries. Simply increase juice to 1 cup.

Homemade and Healthy Ranch Salad Dressing
Ingredients
1 c. fat‐free plain yogurt (try organic Greek yogurt!)
1/2 c. low‐fat cottage cheese
1/2 t. lemon zest
1 t. dill
2 t. parsley
1/4 t. minced garlic
Pinch onion powder
Pinch sugar
Salt and pepper to taste, if tolerated
Blend all ingredients in blender or food processor until smooth. Store in refrigerator for up to one week past “sell‐by” dates on yogurt and cottage cheese.

Source: http://www.nutraconsults.com/Salads.html

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2 Responses to “IC Friendly Homemade Salad Dressing Recipes”


  1. […] Eat It Raw: Use about 9 oz (8 cups) arugula for each salad and add the other ingredients to taste. Dress lightly with herb-infused olive oil, lemon zest (if tolerated), and salt and pepper (if tolerated), or use your favorite IC friendly homemade dressing. […]

  2. brew coffee Says:

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