Healthy and Delicious: Homemade Greek Yoghurt Salad Dressing

Healthy and Delicious: Homemade Greek Yoghurt Salad Dressing

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Updated on May 24, 2024

Did you know that the Greeks have been enjoying yoghurt for thousands of years, not just as a snack but as a core ingredient in their cuisine? The creamy, tangy delight known as Greek yoghurt is a staple that has found its way into a myriad of dishes, from hearty breakfasts to sumptuous desserts. However, its versatility truly shines when transformed into a delicious, healthy salad dressing. For those who, like me, revel in the art of creating new and exciting dressings and sauces, this Greek yoghurt salad dressing is a game-changer.

In this post, we’ll explore the myriad benefits of Greek yoghurt, from its rich nutritional profile to its creamy texture that makes it a perfect base for a salad dressing. We’ll cover everything you need to know to whip up this simple yet incredibly versatile recipe. Whether you’re drizzling it over a fresh green salad, using it as a dip, or even as a marinade, this dressing is bound to become a staple in your kitchen.

Get ready to discover a quick, healthy, and delicious Greek yoghurt salad dressing that will elevate your salads and tantalise your taste buds. Let’s dive into this culinary adventure and create something truly special!

The Benefits of Greek Yoghurt in Salad Dressing

Homemade Greek Yoghurt Salad Dressing

When it comes to elevating the humble salad, few ingredients can match the magic of Greek yoghurt. This ancient dairy delight, renowned for its rich history and versatility, offers a treasure trove of benefits that make it a perfect choice for a salad dressing. Let’s delve into the reasons why Greek yoghurt is a nutritional powerhouse, a health booster, and a flavour enhancer that can transform your salads into culinary masterpieces.

Nutritional Benefits

Let’s break down the nutritional benefits of Greek yoghurt so you know what exactly is going inside your body.

High in Protein

Greek yoghurt is a protein dynamo, boasting nearly twice the protein content of regular yoghurt. This makes it an excellent addition to your diet, especially if you’re looking to increase your protein intake. Protein is essential for muscle repair and growth, and incorporating it into your salad dressing helps keep you satiated longer, reducing the temptation to snack between meals.

Rich in Probiotics

One of the standout features of Greek yoghurt is its abundance of probiotics. These beneficial bacteria are known for their role in promoting a healthy gut. A well-balanced gut microbiome is crucial for overall health, influencing everything from digestion to mood. By using Greek yoghurt in your dressing, you’re not only enhancing flavour but also nurturing your digestive system.

Low in Fat and Calories

For those mindful of their caloric intake, Greek yoghurt is a delightful option. It offers a creamy texture without the high-fat content found in many traditional dressings. Opting for Greek yoghurt helps keep your meals light and healthy without sacrificing taste or satisfaction.

Health Benefits

Now that you know what you are putting in your body, let’s see how Greek yoghurt can benefit your body’s health.

Good for Digestion

Thanks to its probiotic content, Greek yoghurt aids in maintaining a healthy digestive tract. Probiotics help balance the gut flora, which is essential for efficient digestion and absorption of nutrients. This means that incorporating Greek yoghurt into your salad dressing can make your meals not only more delicious but also easier to digest.

Supports Immune Health

A healthy gut is closely linked to a robust immune system. The probiotics found in Greek yoghurt play a crucial role in enhancing your body’s defence mechanisms. Regular consumption of probiotic-rich foods like Greek yoghurt can help you stay healthier by supporting your immune function.

Aids in Weight Management

Greek yoghurt’s high protein content, coupled with its low fat and calorie profile, makes it a valuable ally in weight management. Protein helps increase feelings of fullness, reducing overall calorie intake. Using Greek yoghurt in your salad dressing can thus help you manage your weight more effectively while still enjoying flavourful meals.

Flavour and Texture

Greek yoghurt offers a thick, creamy consistency and a tangy flavour that beautifully complements and enhances the freshness of salads.

Creamy Consistency

One of the most appealing aspects of Greek yoghurt is its thick, creamy texture. This makes it an excellent base for a salad dressing, providing a luscious mouthfeel without the need for high-fat ingredients like mayonnaise or cream. Its consistency ensures that the dressing coats your salad beautifully, adding a luxurious touch to every bite.

Tangy Flavour that Complements Salads

Greek yoghurt has a distinct tanginess that can brighten up any dish. This natural acidity is perfect for salads, adding a refreshing and vibrant note that enhances the flavours of fresh vegetables and greens. Whether you’re creating a simple garden salad or a more complex mix of flavours, Greek yoghurt dressing brings a delightful balance of creaminess and zest.

Incorporating Greek yoghurt into your salad dressing is more than just a healthy choice; it’s a flavourful one. Its impressive nutritional profile, health benefits, and irresistible texture and taste make it a versatile ingredient that can transform your salads into delicious, nutritious, and satisfying meals. So next time you’re whipping up a dressing, reach for Greek yoghurt and enjoy the myriad benefits it brings to your table.

Ingredients Overview for Greek Yoghurt Salad Dressing

Healthy and Delicious: Homemade Greek Yoghurt Salad Dressing

Creating a memorable Greek yoghurt salad dressing begins with selecting the right ingredients. Each component plays a crucial role in building a dressing that’s not only delicious but also nutritious and versatile. Let’s explore these ingredients in detail, from the essential base to the optional add-ins that can elevate your dressing to new heights.

Greek Yoghurt

The star of our dressing, Greek yoghurt, comes in various forms: full-fat, low-fat, and non-fat. Each type offers a unique texture and richness, allowing you to tailor your dressing to your dietary needs and flavour preferences.

  • Full-fat Greek Yoghurt: Luxuriously creamy and rich, full-fat Greek yoghurt provides a decadent base for your dressing, making it thick and luscious. It’s perfect for those looking to add a touch of indulgence to their salads.
  • Low-fat Greek Yoghurt: Strikes a balance between creaminess and lower calorie content. It maintains a smooth texture while being lighter on the palate, ideal for a healthier yet satisfying dressing.
  • Non-fat Greek Yoghurt: The lightest option, non-fat Greek yoghurt still offers a creamy consistency but with minimal calories and fat. It’s perfect for those on a strict diet or looking to reduce their fat intake without compromising on texture.

Olive Oil

Opting for extra virgin olive oil adds a rich, fruity flavour and a host of health benefits to your dressing. Known for its heart-healthy monounsaturated fats and antioxidant properties, extra virgin olive oil enhances the dressing’s nutritional profile while contributing a smooth, silky texture.

Lemon Juice

Freshly squeezed lemon juice introduces a burst of acidity and brightness to the dressing. Its tangy zest cuts through the creaminess of the yoghurt, adding a refreshing balance that lifts the overall flavour. Fresh lemon juice also brings a dose of vitamin C, enhancing the dressing’s health benefits.

Garlic

Freshly minced garlic imparts a robust, aromatic flavour that elevates the dressing from simple to sublime. Its pungent, savoury notes add depth and complexity, making each bite more intriguing and satisfying.

Honey or Maple Syrup

A touch of honey or maple syrup can be added for those who prefer a hint of sweetness to balance the tanginess of the yoghurt and lemon juice. Honey adds floral undertones, while maple syrup brings a subtle caramel flavour, each complementing the other ingredients beautifully without overpowering them.

Dijon Mustard

Dijon mustard is a key player in this dressing, providing a tangy sharpness and a touch of heat that deepens the overall flavour. Its emulsifying properties also help blend the oil and yoghurt seamlessly, creating a smooth and cohesive dressing.

Salt and Pepper

Seasoning with salt and pepper is essential to enhance the natural flavours of the ingredients. Adjusting to taste ensures the dressing is perfectly balanced, bringing out the best in every component.

Fresh Herbs

Fresh herbs like dill, parsley, or chives add a burst of colour and a layer of freshness to the dressing. Dill’s slight anise-like flavour, parsley’s mild bitterness, and chives’ subtle oniony taste each contribute to a vibrant, aromatic profile that complements the creamy yoghurt base.

Optional Add-ins

For those who love to experiment, these optional add-ins can transform your dressing into something truly unique:

  • Crumbled Feta Cheese: Adds extra creaminess and a salty, tangy kick that pairs wonderfully with the yoghurt.
  • Capers or Olives: Introduce a briny, savoury element that enhances the overall complexity of the dressing.
  • Spices like Cumin or Paprika: Offer an exotic twist, with cumin bringing a warm, earthy flavour and paprika adding a smoky, sweet note.

By carefully selecting and combining these ingredients, you can create a Greek yoghurt salad dressing that’s not only flavourful and versatile but also packed with health benefits. Whether you stick to the classic recipe or experiment with add-ins, this dressing is sure to elevate your salads and delight your taste buds.

Step-by-Step Recipe Instructions for Greek Yoghurt Salad Dressing

Healthy and Delicious: Homemade Greek Yoghurt Salad Dressing

Creating your own Greek yoghurt salad dressing is a simple yet rewarding process that allows you to infuse your salads with fresh, homemade flavour. Let’s walk through the steps to ensure you achieve a perfect, creamy dressing that will elevate your culinary creations.

Before you begin, make sure you have all your ingredients and kitchen tools ready. Here’s what you’ll need:

Ingredients

  • 1 cup Greek yoghurt (full-fat, low-fat, or non-fat, depending on your preference)
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 1-2 cloves garlic, finely minced
  • 1 teaspoon honey or maple syrup (optional, for sweetness)
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • 1-2 tablespoons chopped fresh herbs (dill, parsley, or chives)
  • Optional add-ins (crumbled feta cheese, capers, olives, spices)

Tools

  • Medium mixing bowl
  • Whisk
  • Measuring cups and spoons
  • Garlic press or fine grater (for mincing garlic)
  • Airtight container for storage

Step-by-Step Instructions

  1. In your mixing bowl, add 1 cup of Greek yoghurt. Depending on your dietary preference, choose between full-fat, low-fat, or non-fat yoghurt for your desired creaminess and texture.
  2. Pour in 2 tablespoons of extra virgin olive oil. This will add a rich, fruity flavour and help achieve a silky consistency.
  3. Squeeze 2 tablespoons of fresh lemon juice into the bowl. This acidity will brighten the dressing and balance the creaminess of the yoghurt.
  4. Mince 1-2 cloves of garlic finely and add it to the mixture. Fresh garlic adds a robust, savoury flavour that enhances the overall profile of the dressing.
  5. If you prefer a touch of sweetness, add 1 teaspoon of honey or maple syrup. This helps balance the tanginess of the yoghurt and lemon juice.
  6. Stir in 1 teaspoon of Dijon mustard. It provides a tangy depth and helps emulsify the dressing, ensuring a smooth blend.
  7. Sprinkle in salt and pepper to taste. Start with a pinch of each and adjust as needed after tasting.
  8. Finally, add 1-2 tablespoons of chopped fresh herbs. Dill, parsley, or chives will add a fresh, vibrant note to your dressing.

Tips for Achieving the Perfect Consistency

  • Whisk the mixture thoroughly until all ingredients are well combined and the dressing is smooth.
  • If the dressing is too thick, you can thin it out with a small amount of water or additional lemon juice, adding one teaspoon at a time until you reach the desired consistency.
  • For a thicker, richer dressing, use full-fat Greek yoghurt and reduce or omit the olive oil.

Best Practices for Storing the Dressing

  • Transfer your homemade Greek yoghurt salad dressing to an airtight container. Mason jars work well and make it easy to shake before use.
  • Store the dressing in the refrigerator. Properly stored, it will last for up to one week.
  • Before each use, give the dressing a good shake or stir to recombine any separated ingredients.

By following these steps, you’ll create a delicious, creamy Greek yoghurt salad dressing that’s sure to impress. Whether drizzled over a fresh green salad, used as a dip for veggies, or even as a marinade, this versatile dressing will become a staple in your kitchen. Enjoy experimenting and making it your own!

Serving Suggestions for Greek Yoghurt Salad Dressing

Healthy and Delicious: Homemade Greek Yoghurt Salad Dressing

Greek yoghurt salad dressing is incredibly versatile, enhancing a variety of dishes with its creamy texture and tangy flavour. Whether you’re drizzling it over a fresh salad, using it as a dip, or incorporating it into other meals, this dressing can elevate your culinary creations. Here are some intriguing serving suggestions to inspire you.

Salad Pairings

  • Greek Salad: Naturally, this dressing pairs perfectly with a classic Greek salad. Combine crisp cucumbers, juicy tomatoes, red onions, Kalamata olives, and crumbled feta cheese. The dressing adds a creamy, tangy touch that ties all the fresh ingredients together.
  • Mixed Greens: A simple mixed greens salad becomes extraordinary with this dressing. Toss together a variety of greens like arugula, spinach, and romaine, and add seasonal vegetables such as bell peppers, radishes, and carrots for a vibrant, nutritious meal.
  • Grain Salads: Greek yoghurt dressing works wonderfully with grain-based salads. Mix cooked quinoa, farro, or couscous with roasted vegetables, chickpeas, and a handful of fresh herbs. The creamy dressing provides a delightful contrast to the chewy grains and roasted veggies.

Highlighting Seasonal Vegetables and Fruits

  • Spring and Summer: In the warmer months, take advantage of fresh, seasonal produce. Think of strawberries, blueberries, or peaches in your salads for a sweet twist. Vegetables like asparagus, snap peas, and baby radishes add crunch and freshness.
  • Fall and Winter: During cooler months, incorporate hearty, seasonal vegetables like roasted beets, sweet potatoes, and Brussels sprouts. Add a handful of pomegranate seeds or sliced apples for a touch of sweetness that complements the tangy dressing.

Other Uses

You can use this Greek yoghurt salad dressing in other ways:

As a Dip

Make sure you make adjustments so the dressing is creamier and easier to use as a dip.

  • Veggies: Greek yoghurt dressing makes a fantastic dip for an assortment of fresh vegetables. Carrot sticks, celery, cucumber slices, bell pepper strips, and cherry tomatoes are all delicious when dipped in this creamy, tangy delight.
  • Pita Bread: Warm, toasted pita bread or pita chips are excellent dippers for this dressing. The combination of the crunchy bread and creamy dressing is irresistibly satisfying.

As a Sauce

  • Grilled Meats: Use this dressing as a sauce for grilled chicken, lamb, or pork. The yoghurt’s tanginess complements the smoky, charred flavours of the meat, adding a refreshing balance.
  • Fish: Drizzle the dressing over grilled or baked fish, such as salmon, tilapia, or cod. The creamy texture and bright flavours enhance the delicate taste of the fish, making for a healthy and delicious meal.

As a Spread

  • Sandwiches and Wraps: Replace mayonnaise or traditional spreads with Greek yoghurt dressing in your sandwiches and wraps. It adds a flavourful and nutritious twist. Try it with grilled chicken wraps, veggie sandwiches, or even as a spread on a turkey and avocado sandwich.
  • Burgers: Spread the dressing on burger buns for a refreshing alternative to typical condiments. It pairs especially well with turkey burgers, veggie burgers, or grilled chicken sandwiches, providing a tangy, creamy complement to the savoury patties.

Variations and Customisations for Greek Yoghurt Salad Dressing

Healthy and Delicious: Homemade Greek Yoghurt Salad Dressing

One of the most exciting aspects of making your own Greek yoghurt salad dressing is the endless potential for customisation. By tweaking the ingredients, you can create unique flavour profiles, cater to dietary needs, and even infuse global culinary influences into your dressing. Here’s how you can get creative and make this dressing your own.

Flavour Variations

Adding your favourite herbs and spices to your Greek yoghurt salad dressing can elevate the taste of the dressing. Fresh herbs can dramatically change the flavour profile of your dressing. Try basil for a sweet, peppery kick, or cilantro for a fresh, citrusy note. Tarragon adds a subtle anise flavour, while rosemary brings a piney, aromatic touch.

You can also introduce warmth and complexity with spices. A pinch of cumin adds earthy depth, while smoked paprika imparts a smoky sweetness. For a bit of heat, incorporate cayenne pepper or crushed red pepper flakes. The possibilities are endless, allowing you to tailor the dressing to your specific taste preferences.

Using Flavoured Greek Yoghurts

Experiment with Greek yoghurts that are already flavoured. A yoghurt infused with herbs, garlic, or even a hint of lemon can add an extra layer of complexity to your dressing. For a more adventurous twist, consider using subtly sweet Greek yoghurts like honey or vanilla. These can create a unique sweet-savoury balance, perfect for salads that include fruits or nuts.

Dietary Adjustments

If you’re vegan or avoiding dairy, substitute Greek yoghurt with plant-based yoghurts made from almond, soy, or coconut milk. Look for unsweetened varieties to maintain the savoury profile of the dressing, as flavoured versions might add unwanted sweetness or alter the taste. Plant-based yoghurts might have a slightly different consistency, so you might need to adjust the thickness by adding more olive oil or water until you reach the desired texture. This ensures your dressing retains a creamy, smooth quality that coats your salads beautifully.

For those with lactose intolerance, lactose-free Greek yoghurt is a great option. It offers the same creamy texture and tangy flavour without the lactose, allowing you to enjoy the dressing without any discomfort. This substitution is seamless, maintaining the integrity and taste of the original recipe.

If you’re watching your sodium intake, you can reduce the salt in the recipe and enhance flavour with herbs and spices instead. Fresh herbs like dill, parsley, and chives add vibrant, aromatic notes, while spices like garlic powder, cumin, or smoked paprika can provide depth and complexity. This approach not only cuts down on sodium but also enriches the dressing’s flavour profile.

For a keto-friendly version, use full-fat Greek yoghurt and avoid sweeteners like honey or maple syrup. Full-fat yoghurt provides a richer, creamier base that aligns with keto dietary requirements. To increase the fat content further, add extra olive oil or avocado oil, which also contributes to a silky, luxurious texture. This makes the dressing both satisfying and suitable for a keto lifestyle, ensuring you can enjoy a healthy, flavourful addition to your meals.

Cultural Twists

Add tahini for a creamy, nutty flavour reminiscent of Middle Eastern cuisine. This sesame paste adds a rich, velvety texture and a distinctive nutty taste that elevates the dressing. Pair it with fresh lemon juice and minced garlic to create a harmonious blend of tangy and savoury flavours. This variation is perfect for Mediterranean salads featuring ingredients like cucumbers, tomatoes, and olives. It also serves as a delectable dip for falafel or pita bread, bringing a taste of the Middle East to your table.

For an Asian-inspired dressing, incorporate ingredients like ginger, soy sauce, and sesame oil. Freshly grated ginger adds a spicy, aromatic note, while soy sauce provides a savoury umami depth. A dash of sesame oil contributes a rich, toasty flavour that rounds out the dressing. This variation works beautifully with slaws or noodle salads, enhancing the fresh crunch of vegetables like cabbage, carrots, and bell peppers. It’s also an excellent complement to cold soba noodles or as a dipping sauce for dumplings.

Into Mexican cuisine? Infuse your dressing with lime juice, cilantro, and a touch of chipotle pepper for a smoky, spicy kick. Fresh lime juice offers a bright, zesty acidity that pairs well with the earthy, slightly citrusy flavour of chopped cilantro. Adding chipotle pepper gives the dressing a subtle heat and smoky undertone, making it ideal for taco salads packed with black beans, corn, and avocado. This version also doubles as a flavourful sauce for grilled meats, like chicken or steak, adding a bold Mexican flair to your dishes.

Mix in basil, oregano, and a bit of grated Parmesan cheese for an Italian-themed dressing. Fresh basil leaves bring a sweet, aromatic quality, while oregano adds a hint of earthy spice. A sprinkle of grated Parmesan cheese enhances the dressing with a rich, savoury depth. This variation is perfect for pasta salads, coating each piece with a burst of Italian flavour. Drizzle it over a caprese salad featuring ripe tomatoes, fresh mozzarella, and basil leaves for a classic Italian taste. This dressing also pairs well with grilled vegetables or as a marinade for chicken.

Tips and Tricks for Making the Perfect Greek Yoghurt Salad Dressing

Healthy and Delicious: Homemade Greek Yoghurt Salad Dressing

Creating a delicious Greek yoghurt salad dressing is both an art and a science. To help you master this versatile dressing, here are some expert tips and tricks to ensure you achieve the perfect consistency and flavour every time. We’ll also cover common mistakes to avoid to ensure your dressing always turns out great.

Achieving the Perfect Consistency

If your dressing is too thin, there are several ways to thicken it. You can add more Greek yoghurt, a spoonful at a time, until you reach the desired consistency. Alternatively, incorporating a small amount of mayonnaise or blending in some avocado can add thickness and richness.

Conversely, if your dressing is too thick, thin it out by gradually adding a liquid. Start with water, milk, or additional lemon juice, one teaspoon at a time, whisking thoroughly after each addition until you achieve the desired consistency.

Emulsifying the Dressing Properly

A whisk is your best tool for emulsifying the dressing. Unlike a spoon or fork, a whisk efficiently incorporates the oil into the yoghurt, creating a smooth, cohesive, and creamy mixture. The multiple wires of a whisk help break down the oil into smaller droplets, which blend seamlessly into the yoghurt, ensuring a uniform consistency. This technique prevents the oil from separating from the yoghurt, which can happen if the mixture isn’t properly emulsified.

When adding olive oil to the yoghurt mixture, pour it in a slow, steady stream while whisking continuously. This gradual addition allows the oil to emulsify properly with the yoghurt. If you add the oil too quickly, it can overwhelm the yoghurt, leading to a dressing that separates and becomes oily. By adding the oil slowly and whisking constantly, you create a stable emulsion, resulting in a dressing that is smooth and homogenous.

Ensure all your ingredients are at room temperature before mixing. Cold ingredients can hinder emulsification and may cause the dressing to separate. When the yoghurt and oil are at different temperatures, the oil may congeal and fail to incorporate smoothly. Room-temperature ingredients blend more readily, allowing the oil to mix evenly with the yoghurt. This results in a stable, creamy dressing that doesn’t break apart over time. If you need to quickly bring ingredients to room temperature, you can let them sit out for about 30 minutes before starting your preparation.

Using the Freshest Ingredients

By prioritising fresh herbs, freshly minced garlic, freshly squeezed lemon juice, and high-quality yoghurt and olive oil, you’ll create a Greek yoghurt salad dressing that stands out for its superior taste and texture. These elements combine to produce a dressing that is not only healthier but also more vibrant and flavourful, turning even the simplest salads into culinary delights.

  • Fresh Herbs: Always opt for fresh herbs over dried ones for the best flavour and aroma. Freshly chopped dill, parsley, or chives will significantly enhance the taste of your dressing.
  • Fresh Garlic and Lemon Juice: Use freshly minced garlic and freshly squeezed lemon juice instead of pre-minced garlic or bottled lemon juice. Fresh ingredients provide a more vibrant and robust flavour.
  • High-Quality Yoghurt and Olive Oil: Choose the best quality Greek yoghurt and extra virgin olive oil you can find. High-quality ingredients make a noticeable difference in the flavour and texture of your dressing.

Common Mistakes to Avoid

While thorough mixing is essential for creating a cohesive dressing, it’s important to avoid over-mixing. Over-whisking can break down the structure of the yoghurt, leading to a runny consistency that lacks the creamy texture desired in a salad dressing. To prevent this, mix the ingredients just until they are well combined and the dressing is smooth. Using a gentle hand and a whisk, stir until the oil is fully incorporated into the yoghurt and the herbs and spices are evenly distributed. If you notice the dressing starting to thin out, stop mixing immediately to maintain the thickness and creaminess of the yoghurt.

Achieving the perfect flavour balance in your dressing requires careful seasoning. One common mistake is under-seasoning, which can result in a bland dressing that fails to enhance the flavours of your salad. To avoid this, taste your dressing as you go and adjust the seasoning gradually. Start with a small pinch of salt and pepper, then mix and taste. If needed, add more seasoning incrementally, tasting after each addition to ensure you don’t over-season.

Remember that the flavours can intensify over time as the dressing sits, so it’s better to start with less and adjust as necessary. Additionally, consider the ingredients in your salad—if they are particularly salty (like feta cheese or olives), you may need less salt in your dressing.

By following these tips and tricks, you’ll be well on your way to creating a consistently delicious Greek yoghurt salad dressing. Pay attention to the quality and freshness of your ingredients, emulsify properly, and avoid common pitfalls. With these strategies, your homemade dressing will be a hit every time, adding a flavourful and healthy touch to your salads and other dishes.

Invite this Greek yoghurt salad dressing into your kitchen, and watch as it becomes a beloved staple, enhancing your favourite dishes with its creamy, tangy goodness. Whether you’re preparing a light summer salad or a hearty winter grain bowl, this dressing is sure to add a touch of culinary magic. So go ahead, mix up a batch today, and enjoy the fresh, vibrant flavours that only a homemade dressing can offer. Your taste buds will thank you!

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