One of my number one tips for adding more plants to your diet is to find plant based dressings/spreads/dips/sauces that you love and serve them with roasted and fresh cut vegetables, salads and as spreads for sandwiches and wraps. This particular recipe for Dijon Pistachio Dressing is one of our family favorites. It works as a dressing, spread or dip and the extra bonus is that it is oil free. A tablespoon of oil is about 120 calories. My preference is to avoid oil when I can reach for more nutrient dense ingredients and achieve great taste. This recipe is adapted from Dr. Joel Fuhrman’s website.
Joel Fuhrman is a board-certified family physician, author and expert on nutrition and natural healing. He specializes in preventing and reversing disease through nutritional methods. You can see his blog articles at The Eat to Live Blog. He also offers several membership options for wellness. You can learn more about these here.
Dijon Pistachio Dressing
- 1 ⅓ cups water
- 1 cup pistachio nuts roasted
- ¼ cup white wine vinegar
- 2 Tablespoons ground flax seeds
- 1 ½ teaspoons Mrs. Dash Garlic And Herb Seasoning or other seasoning of your choice
- 1 Tablespoon gluten free Dijon mustard
- 1 ½ teaspoons gluten free tamari or alternative such as soy sauce, liquid aminos or coconut aminos
- 2 garlic cloves
- kosher salt to taste
- Add all of the ingredients to a high spreed blender and blend until smooth. Add water one Tablespoon at a time and continue blending until the dressing reaches the consistency that you prefer.
You’ll need the following ingredients for this Dijon Pistachio Dressing:
- White wine vinegar
- Flax seeds
- Herb seasoning such as Mrs. Dash Garlic and Herb Seasoning
- Gluten free Dijon mustard
- Gluten free tamari or an alternative such as soy sauce, liquid aminos or coconut aminos
- Kosher salt
Add all of the ingredients into a high speed blender and blend until smooth. Add water one tablespoon at a time to reach your desired consistency. For salad greens I prefer a thinner consistency than for a dip or spread, for example.
In my house, I almost always double this recipe because it’s so popular. If you double the recipe, make sure that your blender is sufficiently large to accommodate that much dressing.
The Power of Your Ingredients…
It’s always important to keep in mind the power of your ingredients. See my blog post on this subject. My daughter, Alison, loves this recipe but when she first tried it at home, she said that it just wasn’t the same. Chief Chasing Beans Detective to the rescue!
The first change we made was to the mustard. The Dijon mustard that I strongly prefer in this and all of my recipes is Maille. She was also using a different herb seasoning. Dr. Fuhrman’s recipe includes his own product, VegiZest, which I have never tried. I use Mrs. Dash because it is readily available in the supermarket and like VegiZest, it does not include salt. I’ve tried a number of other herb/spice blends in this recipe, and I continue to prefer Mrs. Dash. Once we made those adjustments, she was very happy with the final product made in her own kitchen.
It’s important for you to prepare your recipes with ingredients that you love and perhaps you have another Dijon or spice mix that you prefer. In that case, go for it. Or you can even make your own spice blend. My main point here is that the ingredients that you choose will greatly impact your finished product.
Using a high speed blender is also a plus here to achieve a very smooth consistency.
Things you might like to know about this recipe for Dijon Pistachio Dressing…
Soy Sauce, Tamari, Liquid Aminos, Coconut Aminos?
Soy sauce is made with soybeans and wheat, therefore it is not gluten free. It is very high in sodium, but there are low sodium alternatives.
Tamari is also made with soybeans but it contains little or no wheat. If you are avoiding gluten, you should check the label carefully to make sure that it does not contain wheat. It is also very high in sodium, but there are low sodium alternatives.
Bragg’s Liquid Aminos are made with soybeans, but it is wheat free and therefore gluten free. It is also high in sodium.
Coconut Aminos is made from raw, coconut tree sap and sun-dried sea salt. It is soy free and gluten free and lower in sodium than soy sauce, tamari and liquid aminos.
As always, check labels carefully to be sure what you are consuming.
Pistachios are loaded with nutrients, and they are lower in calories than most nuts. One ounce of pistachios contains 159 calories whereas there are 185 calories in one ounce of walnuts and 193 calories in one ounce of pecans. They are high in protein, fiber, and antioxidants as well as vitamin B6 and potassium. Pistachios promote healthy gut bacteria and may lower cholesterol and blood pressure and promote blood vessel health. They have a low glycemic index and may also help lower blood sugar. You’ll find a more comprehensive article on their benefits here.
Flax seeds have lots of vitamins and minerals and are high in Omega 3 fats. They contain nutrients called lignans which may help prevent cancer. They have lots of fiber, and they may help improve cholesterol. Flaxseeds may also lower blood pressure and help control blood sugar. You’ll find a more comprehensive article on their benefits here.
Eat ground flaxseeds for maximum health benefits. If you choose whole flaxseeds for this recipe, a high speed blender or food processor should be sufficient to grind them thoroughly. You can also grind seeds in a dedicated coffee grinder if you prefer.
Dijon is a pale yellow, creamy, tangy French-style mustard different from the traditional American bright yellow mustard. There are many brands of Dijon and their flavors can be very different. Experiment with different brands and choose your favorite. My clear favorite is Maille. Note that not all Dijon mustards are vegan and gluten free so check your ingredients carefully if you desire a vegan or gluten free product.
Most recipes including this one measure garlic by cloves. There can be a very big difference in size from one garlic clove to the next. Experiment with the amount of garlic that you enjoy in your cooking, and adjust the amount used accordingly. Here’s a picture of cloves from one head of garlic to illustrate this point.
Try these dips/spreads for your veggies too: