Creamy Black Garlic Salad Dressing That’s Heart-Healthy and Plant Based Keto 

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black garlig dressing for lasads and dips

Are you looking for a creamy salad dressing that’s simple, delicious, and meets your health needs? This Creamy Black Garlic Salad Dressing is a dairy free dressing that nourishes the heart, keeps blood sugars stable, and is all whole food plant based. Once you make your own salad dressing, you'll wonder why you ever used store bought.

This salad dressing is not only heart healthy but also incredibly versatile. Whether you’re dressing a fresh salad, using it as a dip for veggies, or drizzling it over grilled dishes, it adds a creamy, garlicky punch that enhances any meal. Plus, the optional variations (Italian, Asian, Mexican, Thai) allow you to customize the flavors to suit your taste.

You don’t need to be a gourmet chef to whip up this delicious dressing. With simple, whole-food ingredients and a blender, you can create a health-boosting dressing in minutes. It's perfect for those who want to eat healthy without spending hours in the kitchen.

Embrace the simplicity and the immense health benefits this Creamy Garlic Salad Dressing offers. It’s a delicious, heart-healthy way to support your health. So why wait? Gather your ingredients and start blending this powerhouse dressing today.

a health salad dressing made of black garlic

What Is Creamy Black Garlic Salad Dressing Made Of?

Creamy Black Garlic Salad Dressing is naturally dairy free and made of sunflower seeds, flaxseed oil, black garlic, fresh lemon juice, chia seeds, and turmeric.  It is nutrient-dense and designed to support your heart. Sunflower seeds provide a hearty dose of nutrients which play critical roles in maintaining cardiovascular health and managing blood sugar levels.

Flaxseed Oil makes it creamy but also is full of powerful antioxidant and anti-inflammatory properties that help lower cholesterol and reduce inflammation. Lemon juice adds a refreshing tang and more antioxidant properties and blood pressure-regulating effects. Its citric acid also enhances the body's ability to absorb other nutrients.

Dried mustard seeds bring a subtle heat along with antioxidants, while turmeric enhances antioxidant activity which supports the heart. Chia seeds help lower triglycerides and cholesterol levels, balance blood sugar, and reduce inflammation.

The star ingredient, black garlic offers a unique sweetness and depth of flavor while improving cholesterol levels. 

As you can see, each ingredient in this dressing has been chosen not only for its flavor but also for its health benefits. This creamy salad dressing is a delicious way to support your heart and maintain blood sugar levels and balanced hormones.

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dressing made of health black garlic

How Do You Make Creamy Black Garlic Salad Dressing

Creating this gluten free, dairy free dressing is simple and fun. Just blend all the ingredients until you achieve a smooth, creamy consistency. Start with half a cup of water and add more if needed to reach your desired thickness. Feel free to adjust the seasonings to match your palate.

There are many ways to customize this dressing. You could swap the lemon juice with apple cider vinegar, swap the flax oil with extra virgin olive oil, add some freshly ground black pepper, or stir in some fresh chives or any fresh herbs.

Try one of these variations:

  • Italian: Add dried basil, oregano, and thyme.

  • Asian: Incorporate sesame oil, miso, and ginger.

  • Mexican: Use lime juice instead of lemon, and add cilantro, cayenne, and cumin.

  • Thai: Mix in coconut, lemongrass, cilantro, and ginger.

Not only will this heart healthy salad dressing be delicious on your favorite salad, you can use this dressing as a dipping sauce with fresh cut veggies or seed crackers or enjoy it drizzled over roasted vegetables. I also like this dressing on this Rainbow Crunch Veggie Salad or in an Avocado Wrap.

black garlic dressing

How Do These Ingredients Help With Blood Sugar Balancing And Other Hormones?

These ingredients create a delicious way to boost heart health and support the cardiovascular system. Sunflower seeds provide magnesium and fiber, essential for maintaining healthy blood pressure and reducing cholesterol levels. Flaxseed oil reduces inflammation and contains lignans which help regulate blood lipids. Lemon juice is high in vitamin C and potassium, which aid in controlling blood pressure and improving vascular health.

Black garlic improves cholesterol levels and reduces oxidative stress to enhance overall heart health, while turmeric boosts antioxidant defenses and reduces inflammation. Together, these ingredients offer a flavorful way to promote a healthy heart.

Sunflower Seeds

Sunflower seeds are packed with fiber, protein, unsaturated fats, selenium, copper, zinc, iron, and vitamin E. These seeds are loaded with magnesium, which is essential for insulin sensitivity and blood sugar regulation. Magnesium is also essential for the heart as it is necessary for handling electrolytes needed for cardiac contractions and maintaining a regular heart beat.  

Sunflower seed’s high fiber content helps slow the absorption of sugar into the bloodstream, preventing spikes and maintaining steady glucose levels. The healthy fats and proteins support blood sugar stabilization, as well., 

Sunflower seeds are also rich in compounds like chlorogenic acid, quinic acid, caffeic acid, glycosides, and phytosterols, which also contribute to their anti-diabetic properties. These elements help regulate blood sugar levels. Additionally, their sulfur-rich proteins are important for various metabolic functions, including muscular cell development and insulin production.

Flaxseed Oil

Flaxseed oil is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid known for its anti-inflammatory properties. ALA helps improve insulin sensitivity, making it easier for your cells to absorb glucose from the bloodstream. Flaxseeds’ lignans are antioxidants that support hormonal balance by helping to regulate estrogen levels. 

The ALA in flaxseeds enhances cardiovascular health by reducing blood lipids and inflammation. ALA helps reduce levels of LDL cholesterol, known as the “bad” cholesterol, while simultaneously increasing HDL cholesterol, the “good” kind. This balance is essential for preventing plaque buildup in arteries and reducing the risk of atherosclerosis and heart disease.

The phenolic acids and flavonoids in flaxseed oil help with endothelial function. This helps blood vessels relax and dilate which improves blood flow and reduces the risk of hypertension and heart disease.

Lemon Juice

Lemon juice is packed with vitamin C, which is a potent antioxidant. The potassium in lemon juice aids in regulating blood pressure, which is closely linked to blood sugar control. The citric acid in lemon juice also enhances the body's ability to absorb nutrients, optimizing overall metabolic function and hormone regulation.

Mustard Seeds and Turmeric

Mustard seeds contain compounds that stimulate the production of insulin. These tiny seeds are packed with essential minerals such as copper, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, manganese, and selenium, all of which are important for the heart. Magnesium helps regulate heart rhythm and supports overall cardiovascular function, while potassium helps control blood pressure by balancing sodium's effects and reducing blood vessel tension.

Iron is crucial for producing hemoglobin for adequate oxygen delivery to the heart and other muscles. Zinc and copper maintain blood vessel integrity and promote proper blood flow, and selenium acts as an antioxidant to prevent oxidative damage to the heart and blood vessels.

Mustard seeds are also rich in vitamins that support heart health, including vitamins C and K, thiamin, riboflavin, vitamin B6, and folate. Vitamin C is, mentioned above, serves as an antioxidant protecting the heart from oxidative stress and strengthening blood vessels. Vitamin K is essential for blood clotting and prevents artery calcification, ensuring proper blood flow. The B vitamins, including thiamin, riboflavin, and vitamin B6, are crucial for energy metabolism and the proper functioning of the heart and muscles, while folate helps reduce homocysteine levels.

Turmeric is rich in the potent compound curcumin, known for its strong anti-inflammatory properties. Curcumin not only helps lower blood sugar levels but also mitigates oxidative stress and inflammation.

Curcumin interacts with gut microbiota and exhibits powerful antioxidative properties that boost the body’s defense against oxidative stress. It acts on inflammatory pathways, reducing the expression of NF-?B and cyclooxygenase-2 (COX-2), lowering inflammation. 

Research has shown that turmeric can lower blood pressure and improve cardiovascular risk factors. It enhances exercise performance while reducing oxidative stress, making it an excellent supplement for those looking to improve heart health and overall physical performance.

dressing made of health black garlic

Chia Gel

Chia seeds are rich in soluble fiber which coats the intestines slowing the absorption of sugar into the bloodstream. This helps prevent blood sugar spikes and maintains a steady level of blood glucose.

Chia gel helps stabilize blood sugar levels and supports gut health. Additionally, fiber can help lower cholesterol levels by binding to cholesterol in the digestive tract and promoting its excretion from the body.

One of the key benefits of chia seeds is their ability to reduce triglycerides and cholesterol. By lowering these lipid levels, chia seeds help prevent the development of atherosclerosis, also known as the buildup of plaque in the arteries.

Chia seeds contain a high ratio of omega-3 to omega-6 fatty acids. Omega-3 fatty acids have anti-inflammatory properties and help reduce the risk of cardiovascular diseases by improving lipid profiles, lowering blood pressure, and reducing inflammation in the blood vessels.

Chia seeds are also a good source of magnesium, potassium, and calcium, minerals important in heart hormone regulation. Potassium and magnesium help regulate blood pressure by relaxing the blood vessels and reducing the risk of hypertension. Calcium is essential for maintaining the normal function of the heart muscle and ensuring proper heart rhythm.

Black garlic

Black garlic is not only delicious but also a powerful ally in blood sugar management and cardiac health. It has been shown to improve cholesterol profiles and reduce oxidative stress, which is crucial for preventing insulin resistance. The antioxidants in black garlic help modulate the body’s inflammatory response and improve overall metabolic health.

Garlic is known for its ability to enhance insulin sensitivity and reduce blood sugar levels. The sulfur compounds in garlic, such as allicin, have potent anti-inflammatory effects that help regulate blood sugar and improve insulin secretion.

Unlike regular garlic, black garlic is aged and undergoes a fermentation process that enhances its nutritional profile and bioavailability, making it even more potent in supporting cardiovascular health and hormone regulation.

Black garlic significantly improves levels of both HDL (good) and LDL (bad) cholesterol. It has the ability to improve the HDL-to-LDL ratio, which is a critical marker for cardiovascular health. This adjustment in cholesterol balance helps reduce the risk of atherosclerosis.

Additionally, black garlic has been shown to decrease the levels of endothelial adhesion molecules like VCAM-1 (vascular cyto-adhesion molecule-1) and ICAM-1 (intracellular adhesion molecule-1. These molecules are involved in the inflammation and adhesion of white blood cells to the endothelium, the inner lining of blood vessels. By reducing these molecules, black garlic helps maintain smoother and more flexible arteries, thereby promoting better blood flow and lowering the risk of cardiovascular complications.

From a hormonal perspective, black garlic’s impact on cardiovascular markers indirectly supports hormone health. A balanced cholesterol profile is necessary for the synthesis of steroid hormones, including sex hormones like estrogen and testosterone. 

The fermentation process of black garlic enhances its levels of certain beneficial compounds, including S-allyl cysteine, which is more bioavailable and potent than those found in fresh garlic. This compound has been linked to improved lipid metabolism.

Adding black garlic to your diet is a savvy move for anyone looking to support their heart and maintain balanced hormones. Eat Garlic Daily to reduce plague and “maintain clean arteries.”

Enjoy this delicious Creamy Black Garlic Salad Dressing for its heart-protective benefits and hormone-balancing properties, thanks to nutrient-rich ingredients like sunflower seeds, flaxseed oil, lemon juice, and black garlic.

Not only does it support healthy cholesterol levels and reduce inflammation, but it also aids in blood sugar regulation, making it a perfect addition to a health-conscious diet. It’s a delicious and effective way to support your body’s intricate hormonal systems while enjoying a heart-healthy diet. 

antioxidant black garlic dressing

Creamy Black Garlic Salad Dressing

Not only is this salad dressing very adaptable, but it is also heart-healthy. It offers a creamy, garlicky punch that improves any meal, whether it is drizzled over grilled meals, used as a dip for veggies, or dressed over fresh salads.
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Prep Time 20 minutes
Cook Time 0 minutes
Total Time 20 minutes
Course Dip, Dressing, Side Dish
Cuisine American, International
Servings 6
Calories 149 kcal

Equipment

  • blender

Ingredients
  

  • 1/2 cup sunflower seeds soaked 6 hours or overnight
  • 1/4 cup flax oil
  • 1/4 cup lemon juice
  • 1 teaspoon dried mustard seeds
  • 1 teaspoon turmeric powder
  • 1/2 cup Chia Gel
  • 1 clove black garlic
  • ½ cup water to desired consistency

Instructions
 

  • Put all of the ingredients in a blender and blend until smooth and creamy.
  • Start with ½ cup water and adjust to desired consistency.
  • Add additional seasonings if desired.
  • Variations:
  • Italian: Add 1/2 teaspoon each dried basil, oregano and thyme and a clove of garlic.
  • Asian: Use sesame oil, some miso, ginger and some tamari if desired.
  • Mexican: Use lime juice instead of lemon and add cilantro, cayenne, and cumin.
  • Thai: Substitute lime juice and add coconut, lemongrass, cilantro, ginger, garlic and a dash of cayenne.

Nutrition

Calories: 149kcalCarbohydrates: 3gProtein: 2gFat: 15gSaturated Fat: 1gPolyunsaturated Fat: 9gMonounsaturated Fat: 4gSodium: 2mgPotassium: 91mgFiber: 1gSugar: 1gVitamin A: 6IUVitamin C: 4mgCalcium: 11mgIron: 1mg
Keyword black garlic, black garlic dressing, Easy vegan recipes, heart health, heart health recipe, keto, plant-based, salad dressing
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Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This heart friendly vegan keto recipe is from Dr. Ritamarie Loscalzo’s The Adrenal Energy Reboot – Recipe Collection. You can find more mouthwatering recipes designed to support adrenal health and energy in her collection found in the exclusive Empowered Self Care Community.

This image displays a heart with an ecg line, highlighting its importance for heart health.

If you want more of this heart health recipe part of the course in Body Freedom Nutrition Lab.

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