12 Options of Sauces-Healthy Salads

Take advantage of fruits and spices fresh to make these 12 sauces, healthy salad and complete your dishes in the most delightful way.

The salads of the day-to-day gain so much more flavor when accompanied by different sauces, but it is important that these sauces are prepared with fresh ingredients and natural. Sauces ready contain many preservatives and excess salt and sugar. Are not the best option for healthy meals and nutritious.

Learn these 12 recipes sauces, healthy salad adapted from the sites Tips of Woman and World in Good Shape. Are ideas salty and bittersweet fruit and fresh ingredients. All of the easy and quick preparation for use in salads as you want.


12 Options of Sauces-Healthy Salads 1


Is to cover salads or to serve as an entry with toast, the first option is for those who like the combination of onion, vinegar and mayonnaise.

– Ingredients –

  • 1 pot of yogurt lean
  • 1 tbsp mayonnaise light
  • 1 tablespoon of olive oil
  • 1 tablespoon of vinegar
  • 1 teaspoon chopped onion
  • 1 cup of salsa
  • 1 cup of cebolinhos

– Mode of preparation –

  1. Combine all ingredients in a blender and puree very well until you obtain a creamy homogeneous.
  2. Leave one hour in the refrigerator to stay cool, and serve.

12 Options of Sauces-Healthy Salads 2


This combination of ingredients needs to be tested to be understood. Take advantage especially of the natural yoghurt and flaxseed.

– Ingredients –

  • 1 pot of natural yogurt skimmed
  • 1 tablespoon of olive oil
  • 1/2 lima
  • 2 teaspoons of mustard
  • 1 tablespoon of mint leaves chopped in height
  • 1 teaspoon of flaxseed

– Mode of preparation –

  1. Mix the ingredients for the mint to release flavour and serve on the salad.


Like cooking oriental? The remarkable flavours of the soy sauce and ginger for a fresh salad with cucumbers, turnips, and carrots espiralizados.

– Ingredients –

  • 3 tablespoons of soy sauce
  • 5 tablespoons olive oil
  • Juice of 1/2 lima
  • 1 tablespoon tea ginger fresh grated
  • Salt to taste

– Mode of preparation –

  1. Mix all ingredients in a container and is ready to serve.

12 Options of Sauces-Healthy Salads 3


On account of the ingredients that takes, this sauce goes very well with a salad base of fresh leaves, white cheese, and croutons.

– Ingredients –

  • 1 cup of pulp of tomato
  • 1 tablespoon of white vinegar
  • 2 cloves garlic, crushed
  • 1 tablespoon of oregano
  • 2 tablespoons of black pepper
  • 2 tablespoons of salsa and cebolinhos picadinhos
  • 2 tablespoons celery, finely chopped

– Mode of preparation –

  1. Join the ingredients in a saucepan. Cook everything on medium heat. Boil until starting to thicken. Turn off the heat and it is ready. You can serve it hot or cold.


This sauce will leave the salads more sweetened. To enhance the taste, choice leaves more strong as arugula and watercress.

– Ingredients –

  • 1 teaspoon of water
  • 1 tablespoon of olive oil
  • 1 drop of sweetener
  • 1 pinch of salt
  • White pepper q. b.
  • 3 tablespoons of balsamic vinegar

– Mode of preparation –

  1. Bring all ingredients to a glass container and stir very well. Is ready.


The cottage cheese leaves a thicker sauce. Another great option to serve with toast and a mix of green leaves.

– Ingredients –

  • 2 cups of cottage cheese
  • 2 tablespoons of lime juice
  • 3 tablespoons of fresh basil chopped
  • 1 tablespoon of leek finely chopped
  • The pink salt q. b.

– Mode of preparation –

  1. Crush the cottage cheese with a fork and mix the other ingredients in the mixer. Is ready to serve.


The basil, the garlic and the walnuts give a name to this sauce, traditionally Italian, this version is differentiated.

– Ingredients –

  • 1 bunch of basil leaves
  • Juice of 1 lima
  • 1 clove of garlic finely chopped
  • 1/2 cup olive oil
  • 5 nuts
  • 1 coffee spoon of black pepper

– Mode of preparation –

  1. Whisk everything in a blender until you obtain a creamy homogeneous. Is ready.


Choice of passion fruit, ripe to the taste of the fruit combined with the lemon is smooth to the palate.

– Ingredients –

  • Pulp of 1 passion fruit
  • 100ml of water
  • Juice of ½ a lemon
  • 3 tablespoons olive oil
  • Salt to taste

– Mode of preparation –

  1. Puree in a blender all the ingredients. Then strain through a loop of the network and is ready.


Apple and carrots give sweet taste to this sauce, which becomes more acid with the garlic and the onion.

– Ingredients –

  • 1/2 apple without peel
  • 1 clove of garlic
  • 1/2 cup of vinegar
  • 1 cup of olive oil
  • 1/2 chopped onion
  • 1/2 carrot, in pieces
  • Salt to taste

– Mode of preparation –

  1. Whisk everything in a blender until all the ingredients get broken. Is ready.


Another option sweet and sour to serve with leaves of fresh green brings the mango and orange in the composition.

– Ingredients –

  • 2 mangoes ripe to pieces
  • Juice of 1 orange
  • 2 tablespoons of vinegar
  • 3 tablespoons olive oil
  • ½ Teaspoon salt

– Mode of preparation –

  1. Place the pulp of the mangoes in a blender along with the juice of the orange, the vinegar, the olive oil and the salt. Beat well until it forms a cream.
  2. If the sauce is still too thick, add a little more orange juice, vinegar and olive oil.


Choose kiwifruit ripe for that offer taste more sweet sauce. Take advantage of this fruit rich in nutrients.

– Ingredients –

  • 3 kiwis chopped
  • 1/2 cup olive oil
  • 2 tablespoons of vinegar
  • Salt to taste
  • Black pepper to taste (optional)

– Mode of preparation –

  1. Beat all the ingredients in a blender until you get a sauce homogeneous.


The last option recalls the vinaigrette. It’s practically a ready salad that complements any other combination of vegetables.

– Ingredients –

  • 1 purple onion cut into small cubes
  • 2 medium tomatoes cut into small cubes
  • 2 tablespoons of chopped coriander
  • Olive oil to taste
  • Salt to taste
  • Vinegar to taste

– Mode of preparation –

  1. Place the onion, tomatoes and coriander in a bowl. Season with vinegar, salt and olive oil. Mix everything very well and is ready.