We are almost 2 months into the new year! Wow how time flies when you’re having fun. At the beginning of every year, many of us seek to incorporate Healthy Living either as a resolution, or just to get back on track after the Holidays. Whatever the case is, many (like me) resort to including more vegetables and salads with our meals. With Spring almost on the horizon, it’s a great opportunity to start incorporating more fresh produce.

Many say salads are “boring”, however I think the main reason most people don’t like salads is because their first thought is “plain” or “tasteless”. But it doesn’t have to be that way! Salads can be easy, fun, delicious, and a great way to add more veggies to any meal. It’s a win-win and the key is in the dressing.

Finding a great tasting salad dressing at the grocery store, that is not full of sodium and preservatives, is almost impossible. Unfortunately most store bought dressings are full of unhealthy fats, artificial colors and ingredients, not to mention packed with sodium. Plus, the few dressings that are available, many times are not accessible to everyone. Don’t get me wrong, I love splurging on healthy foods and ingredients, but sometimes the budgets change, or we simply get bored of the same ole dressing everyday. Whatever the reason, if you are like me, you like variety and to experiment with different flavors and foods. That is why I started experimenting and creating my own.

Two of my favorite dressings are Italian dressing and Honey Mustard. While experimenting in the kitchen, I could never get either just right. Until I figured out a way to do both. This is now my absolute favorite, and beats all store bought dressings (in my opinion). Try it for yourself and let me know. Here’s a few recipes to get you started, plus a bonus Texas Roadhouse Italian dressing (a healthy copycat). 

FAQs

Are salad dressings versatile to use?

The good thing about dressings is that they are so easy and versatile to use. You can toss a salad with it to make it tasty and delicious. You can marinate meats, add to pasta, dip vegetables, and so much more.

How to use salad dressing for cooking?

To use salad dressing for cooking, just add to your favorite meat before cooking, or add to pasta and create a delicious pasta salad.

 

Simple Healthy Rican Dressing

Ingredients

  • 1/4 cup Healthy Rican Sofrito
  • 1/2 cup water
  • 1 pc lemon juiced
  • 1/2 cup extra virgin olive oil
  • salt & pepper to taste
  • 1/4 cup vinegar of choice

Instructions

  1. In a small bowl, add the sofrito and water, mix well and allow to sit for 10 minutes (until the sofrito absorbs all the water). 
  2. After a few minutes, add the lemon juice, olive oil and salt and pepper to taste.
  3. Enjoy this mix as a pesto, bread or plantain dip, or as a marinade for meat, seafood or roasted vegetables.

 

 

Healthy Rican Dressing (for Salads, Pasta Salad and more)

Ingredients

  • 2 tsp apple cider vinegar
  • 3 tsp extra virgin olive oil
  • 2 tsp raw honey or date sweetener for Whole30 approved
  • 2 tsp mustard   
  • 1 tsp Healthy Rican Sofrito 
  • 1 tsp lemon juice
  • pinch salt & pepper

Instructions 

  1. Mix it all together and enjoy!   

Notes

Depending on the sweetener, will be the thickness. If you’d like a more liquid consistency, you can add additional olive oil and vinegar to taste.

 

 

Healthy Rican Dressing - Grilled Chicken

This grilled chicken is so quick and easy, but also delicious. You can pair this up with a salad, and/or pasta salad in the next recipe. It’s a great healthy dinner or to use for meal prepping and chicken salads. 

Ingredients

  • 4 pcs boneless chicken breasts
  • 1/2 cup Healthy Rican dressing
  • 2 tsp adobo 

Instructions

  1. In a large bowl, add the chicken with the dressing and adobo. Mix well and allow to marinate overnight in the fridge, or a few hours before cooking.
  2. Grill or pan fry the chicken breast on medium to high heat for 6-8 minutes on one side.
  3. Flip and cook for 6-8 minutes more on the other side.
  4. The cooking time will vary depending on the size of your chicken breast. Be sure to check the internal temperature in the thickest part of the chicken breast using a meat thermometer. When the internal temperature reaches 165 degrees F, the chicken is done.

 

 

Delicious Pasta Salad

Ingredients

  • 1 lb pasta of choice (can be gluten-free, chickpea or lentil pasta for a high-protein alternative)
  • 1 can (or 2 cups) cooked chickpeas
  • 1 pc cucumber peeled and cubed
  • 1 pc chopped tomato cubed
  • 1/2 cup red bell peper chopped in cubes
  • 1/2 cup red onion chopped
  • 1/4 cup fresh cilantro
  • 1/2 cup Healthy Rican Dressing see recipe above

Instructions

  1. Using the directions on the box, cook the pasta until al dente. Allow the pasta to cool, or using a colander, cool down under running cold water.
  2. In a large bowl, add the drained and cooled down pasta, chickpeas, cucumber, tomatoes, bell pepper, onion, cilantro, and dressing.
  3. Mix well and enjoy! 

Notes

Leftovers can be stored in the fridge and enjoyed the next day.

 

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Recipe

Texas Roadhouse Italian Dressing (a healthy copycat)

Ingredients

  • 3/4 cup apple cider vinegar 
  • 1/4 cup granulated turbinado sugar  (can be replaced with monk fruit for a no sugar, low-glycemic dressing)
  • 1/2 tsp sea salt
  • 1 tsp granulated garlic
  • 1 tsp black pepper 
  • 1 tsp white pepper (if not available, just use additional black pepper)
  • 1 1/2 tsp onion powder
  • 1/2 tbsp dry basil
  • 1/2 tbsp dry oregano
  • 1/2 tbsp fresh garlic minced
  • 1/3 cup raw honey
  • 1/4 cup mustard 
  • 1 1/2 cups avocado or olive oil (avocado oil is my preference as it has less flavor than olive oil, which helps enhance the rest of the flavors)

Instructions

  1. Place the ingredients from step 1 into a bowl and mix thoroughly.
  2. Whisk ingredients from step 2 into the mix.
  3. Add ingredients from step 3 and incorporate thoroughly.
  4. Very slowly add the oil and whisk until there is no separation.

Equipment & Notes

Bring the flavor home

Explore our full collection of Healthy Rican seasonings, including staples like Adobo, Sazón, and Sofrito Seco. Whether you saw them in the recipe or want to try something new, these blends are made with all-natural ingredients and puro sabor.

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Mayra Luz Colón, Healthy Rican Cookbook

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The Healthy Rican Cookbook

The Healthy Rican Cookbook is a guide to making traditional Puerto Rican dishes in a healthier way. But it’s more than just recipes—it’s also a resource for choosing wholesome ingredients and cooking with intention.

Using a holistic nutrition approach, Mayra shares tips on how to select nourishing foods and combine them in ways that support better digestion and overall wellness.

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