Healthy Avocado Lime Dressing

Rich and creamy avocados meet tangy lime juice in this velvety smooth avocado lime dressing. Vegan, dairy-free and chock full of heart healthy fats, this dressing will help you get the most nutrition from your salad.

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This simple, healthy salad dressing is the perfect creamy topping for salads, tacos, nachos, fish, chicken and more.

Eating Fat Promotes Nutrient Absorption

Did you know that having a little fat with your vegetables can increase nutrient absorption in the body? It’s true.

Research shows that when people eat foods like carrots, tomatoes and leafy greens with a source of fat like olive oil, they absorb more of certain compounds from the vegetables.

That’s because carotenoids – a group of nutrients that includes beta-carotene, lutein and lycopene – depend on fat to be absorbed by the body. And you want these. Carotenoids may help reduce the risk of chronic diseases such as cancer, heart disease and macular degeneration.

Some fats are better at this. Olive, peanut, sesame and canola oils as well as avocados are all great options. One study found that eating avocado with carrots increased beta carotene absorption by as much six times.

This jives with previous research revealing that monounsaturated fats in particular (which avocados are full of) tend to be the most efficient at boosting nutrient absorption.

Now back to the kitchen: It’s time to toss those bottles of low-fat or fat-free dressing lining the refrigerator door and make your own.

The standard recipe for homemade salad dressing follows a 3 to 1 ratio – that’s 3 parts oil to 1 part vinegar (or other acid like citrus juice). It works.

Taste is also a great guide, so adjust at will. If you prefer a sharper flavor, use a little more acid.

Using avocado in dressing

This dressing challenges the 3:1 ratio with the addition of avocado to create a creamy dressing that’s also healthy. It does double duty as the heart healthy fats in the dressing help you to absorb more nutrients from the vegetables.

How to make and store avocado-based sauces

Now, gather your ingredients because this is going to go fast.

Puree until smooth. If it’s too thick, add a little extra lime juice or water to reach the desired consistency.

All done! Use immediately or refrigerate in an airtight container for up to 2 days.

NOTE: Most homemade dressings last up to a week in the refrigerator but those with fresh fruit juices, avocado and other highly perishable foods won’t last as long – as is the case with this one.

Best uses

Chock full of heart healthy fats, this tangy avocado dressing works as a healthy swap for ranch dip. Enjoy it with crunchy and refreshing vegetables like carrots, tomatoes, cucumbers or jicama.

Drizzle 1-2 tablespoons of the avocado lime dressing onto your favorite salad greens or a tomato salad. Sweeter salad ingredients like carrots, grape tomatoes and sweet corn complement this tangy dressing well.