Healthy & Gluten Free

Author:     
Categories: Salad Dressing - Fruit    

This tangy dressing can be used on fruit salad, or even on a mixed vegetable salad for something different.

Jar of homemade fruit salad dressing beside a plate of fruit
Image by: Thora Toft

Prep time: 10 minutes      Makes: 6 tablespoons      Difficulty: Easy

Gluten free Dairy free Egg free

Use organic ingredients.

Shopping Tips - what to look for to get the best gluten free, real ingredients for this recipe:

You want to find raw, unfiltered honey. It has many nutritional benefits over pasteurized and filtered honey.

The best place to buy it is directly from the bee farmers, either at their farm or at a farmer’s market. Sometimes smaller health food stores may carry it. There's limited regulations on the word raw, so often store bought raw honey won't actually be raw. You can hunt for a farmer who is located next to organic land or wild land, and it will be the least contaminated.

Raw unfiltered honey will not be crystal clear. It should be crystal like, and have small or tiny "floaties." These floaties are bee pollen, honeycomb bits, propolis, and even broken bee wing fragments. Some farmers will have some light filtering, which will be simply a course sieve. This will remove the wings, but leave in the smaller bits of pollen and propolis.

Over time, raw honey will solidify. You don't want it filtered, or heated, or treated, which completely removes any benefits of honey.

For additional reading on raw and unfiltered honey, check out these 3 articles:

Fresh fruits and vegetables should be organic.

This reduces a number of toxic chemicals that can cause harm to humans. When you are required to eat gluten free, you will need to reduce all unnecessary stress on your stomach, so that it has a better chance of healing. Using organic fresh fruits and vegetables will go a long way to achieving this.

Each year a US report is created by the EWG (Environmental Working Group) listing the most and least pesticide contaminated common produce in the US. It is useful to know where to put your initial focus on what to buy organic and what can be lower on your priority list. I'd suggest that if a crop is not on the EWG "Clean 15" list on the below listed site, that you buy organic.

Consumer Reports has also published a report. They have a nice summary of residues on both conventional and organic produce. This is a good place to start if this is a new topic for you, and it gives good detail, but in a readable format.

They found that all organic produce has consistently been tested to show low or very low levels of residue. This can make you confident that organic is a good way to go. A link to their summary page on pesticide residues is linked below.

For anyone who really wants to dig into the full datasets of the EPA residue testing, they can find that at the bottom link below. This will include the most recent reported data.

Lime and orange juice, and lime and orange zest should be made from fresh, organic limes and oranges.

Bottled lime and orange juice often has additives that can cause digestive issues, including preservatives and flavorings. Limes have not been tested by the EPA for pesticide residue. Three other citrus fruits have been tested, and all of them are midway between the least and most residue contamination. Tangerines rank 22nd, grapefruit ranks 24th, and oranges rank 27th. Since organic produce for other fruits and vegetables have consistently had less residue, you should buy only organic lemons and limes.

Check out these 4 articles. The first 2 show this year's EWG report on pesticide contamination, and will be updated automatically based on the current year. The third article is the Consumer Reports summary page for pesticide residue on produce, including conventional and organic, and domestic and imported. The fourth article is the direct link to the EPA residue testing site, where you can do further research:

Look for Tamari that is labeled gluten free and organic.

Most Tamari is not made with wheat, but be sure to read the label. They are often made in facilities that also process items with wheat, so you must look for the gluten free label.

It is best to find it made with whole soy beans. Those made with only part of the soy bean will be using byproducts from other foods, and will be an inferior product. You want to find brewed, cultured, or fermented Tamari. This indicates that it's not just soy mash with flavorings. You want the brewed / fermented product. This process breaks down some of the proteins in soy. Some people who cannot eat soy are able to eat fermented soy.

You want to ensure that it is organic, as GM (genetically modified) soy is very common, and known to cause digestive upset at a higher rate than organic soy.

Just like soy sauce, every brand tastes different. So keep trying them until you find one you really like.

Tamari can be substituted for any recipe calling for soy sauce.

Read the label and understand what the ingredients are. Many contain unwanted ingredients that cause digestive upset.

For those who cannot eat soy at all, there are some alternate products that have similar flavors, such as Coconut Aminos.

You want to purchase only organic nuts and seeds.

This greatly reduces the pesticide residues on them. Non organic nuts and seeds are also often treated with radiation, which is not done to organic nuts and seeds.

It is more difficult to find truly raw nuts and seeds in the US, unless you are buying directly from the grower. Several US laws require varying levels of heat treatment for nuts and seeds, both traditionally grown and organic. However, nuts and seeds can still be something good for most people.

To read more about almonds, check out this article on our site:

Check out this article to learn a bit more about nuts and seeds:

Ingredients:
2 tablespoons Honey, raw and unfiltered
1 teaspoon Fresh orange zest
1 teaspoon Fresh lime zest
2 tablespoons Fresh squeezed orange juice
1/2 tablespoon Fresh lime juice
Directions:
  • Add all ingredients to a small bowl. Whisk together until well blended. Use immediately, or refrigerate until read to use. Best used as soon as possible after being prepared for best flavor, for no more than 1 day.

You can add a bit of Tamari (some quality brands are gluten free, but be sure to read the label) and turn this into an Oriental salad dressing. Drizzle on a salad, and top with toasted sesame seeds. Delish!

FREE Guide to get you started
10 Steps to Healthy Gluten Free Eating
The free 10 Step Guide is packed full of tips, tricks, recipes and regular Member only tips to get you started on the road to healthy gluten free living.
Your information is never given to anyone

Comments (0)

There are no comments posted here yet

Leave your comments

  1. Posting comment as a guest. Sign up or login to your account.
0 Characters
Attachments (0 / 3)
Share Your Location
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.
Gluten free quick start booklet on top of meal preparation
10 Steps to Healthy
Gluten Free Eating
 
The free 10 Step Guide is packed full of tips, tricks, recipes and regular member only tips to get you started on the road to healthy gluten free living.