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Time for Summer Salads

by Jun 3, 2022

Home » Naturopathic Medicine Student Blog » Time for Summer Salads

People are becoming more aware that lifestyle factors (i.e. good sleep, clean air, clean water, good food, exercise, relaxing from stress) positively impact their health. And this is true. In fact, these (and other things) serve as the foundation to restore and create health. When we cut corners here and there, we create health disturbances. Without correcting the disturbed building blocks, we can never really address the underlying causes.

Green Salad 2

One health goal that many people share is to eat more leafy greens and colorful vegetables. Eating salads is an excellent way to accomplish this goal. Salads are particularly delicious during the summer months because fresh, local greens and veggies become more plentiful. 

One challenge that people experience when eating salads is the temptation to use convenient, store-bought salad dressings made with poor quality oils. Often, the negative health impacts of bad fats are at odds with the health benefits of the fresh produce!

I’d like to share how I personally make delicious, creamy salad dressings that are made with healthy fats. 

Spicy Cilantro Lime Chipotle Dressing

Blend together the following ingredients:

  • 1/2 cup raw cashews (soaked for 2-3 hours and drained)
  • 1/4 cup olive oil
  • 1 clove of garlic
  • Juice of 1 lime
  • Some jalapeño (to taste)
  • Himalayan salt (to taste)
  • PLENTY of dried spices/herbs (to taste): chipotle, onion, oregano, paprika, cumin, etc.
  • Blend with water to reach desired consistency
  • After blending, add freshly chopped cilantro

This salad dressing is one of my favorites; however, the same salad dressing base can be easily tweaked depending on your creative flavor goals! 

The main “swap-outs” include the citrus juice (lime, lemon, orange), the dried spices/herbs (whatever flavor you’re going for), and the fresh herbs added at the end (cilantro, dill, chives). 

I have made ranch, ginger sesame, Italian, and even cheesy chipotle (by adding nutritional yeast). 

If you’ve been wanting a delicious, creamy salad dressing on your salad, I hope you give this recipe a try!

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About the Author

Katie Kavicky-Mels

Katie Kavicky-Mels

My name is Katie Kavicky-Mels, and I am in my last year of the Naturopathic Medicine program at NUHS. I am a naturopathic intern at the student clinic in Lombard. I live in beautiful Door County, Wisconsin, but I currently live on campus. My roots are deep in nature, and I enjoy camping, hiking, foraging and campfires. I am passionate about addressing the root causes of health issues using nature as the foundation. I look forward to sharing my naturopathic journey with you. I like meeting new folks, so please reach out if you have any questions!


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