The Creamiest, Most Versatile, Endo-Friendly Salad Dressing

To manage the inflammatory symptoms of endometriosis, an anti-inflammatory diet is often advised. This is normally a diet rich in plants and low in processed foods - cue salads.

You might eat a lot of salads on an endometriosis-friendly diet and while there are infinite delicious salad combinations to experiment with, they can seem naked without a dressing. But unfortunately, salad dressings can undo all the good anti-inflammatory work the salad is doing. Store-bought dressings can be full of sugar and high in salt, as well as processed and artificial flavorings and preservatives, so if you want something a bit creamier than a classic vinaigrette, you should make your own. That's where tahini comes in.

Tahini is a paste made from sesame seeds that makes a great, creamy salad dressing. It's rich in minerals and sesame oil has been shown to have anti-inflammatory effects.¹ It's high in fiber, protein, and fat so it'll fill you up more effectively and keep you fuller for longer.

As I said, tahini does have a high fat content and relatively high omega-6 content, so should be enjoyed in moderation. I use this dressing regularly in a number of different variations, some of which are below.

Prep time: 5 minutes

Ingredients for endo-friendly salad dressing

• 2 tbsp tahini
• 1 tbsp extra virgin olive oil
• splash of water
• pinch of salt

Add the following to the above base, or experiment with your own.

Creamy Vinaigrette:

• 1 tsp apple cider vinegar
• 1 tsp inulin syrup (or other sugar-free syrup)

Ceasar dressing:

• 1/2 tsp minced garlic
• 1/4 tsp dijon mustard
• Squeeze lemon juice
• Dash Worcestershire sauce
• Black pepper to taste

Salty and Smokey:

• 1/2 tsp smoked paprika
• 1/4 teaspoon ground cumin
• 1 tsp tamari soy sauce
• 1/4 tsp garlic granules

Directions for endo-friendly salad dressing

• Mix tahini, oil, and just enough water to reach the desired consistency
• Stir in any herbs, spices and extras
• Season to taste and enjoy!

References

1. Narasimhulu C. Anti-Atherosclerotic and Anti-Inflammatory Actions of Sesame Oil. J Med Food. 2015;18(1):11-20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4281857/. Accessed August 16, 2021.