What to use instead of mayonnaise in summer: natural oils for salad dressings

Salads are the ultimate summer must-have — they nourish the body with essential vitamins and minerals, provide energy, and don’t cause that heavy feeling in the stomach. When the heat kills your appetite for heavier meals, a fresh salad becomes the most appealing choice.

Another huge advantage of salads is the endless variety of recipes and dressings. You can easily create a diverse, balanced, and nutritious menu almost entirely from salads. Dressings can be made with sour cream, mayonnaise, vegetable oils, or sauces. However, in summer our bodies need fewer calories than in winter, so it’s worth swapping mayonnaise for healthy, plant-based fats rich in micro- and macronutrients.

Why choose oil-based salad dressings instead of mayonnaise

Cold-pressed, natural vegetable oils are loaded with vitamins, minerals, and omega fatty acids, which play a key role in metabolic processes. Regular consumption helps boost metabolism, improve well-being, and increase overall energy.

Here’s why natural oils are a better summer alternative to mayonnaise:

• Lighter texture – vegetable oils coat vegetables, greens, nuts, meat, or fish more delicately, and you need much less oil than mayonnaise per serving;
• Neutral taste – most oils have a mild flavor that doesn’t overpower the taste of fresh ingredients;
• Fewer calories – raw plant fats are less calorie-dense than mayonnaise, which also contains eggs, salt, and sugar;

On top of that, store-bought mayonnaise often contains stabilizers, preservatives, artificial colors, and flavors — things your body definitely doesn’t need. In contrast, cold-pressed oils are “living” products without additives, each with its own unique flavor profile. Simply switching the oil lets you give the same salad a completely new taste.

Best oils for summer salads

There’s no single «best» oil for vegetable, meat, or fish salads — it all depends on your taste. Still, some universal salad oils have neutral flavors and light aromas that work with almost any recipe:

• Flaxseed oil – pairs beautifully with cucumbers, tomatoes, cabbage, and greens. It has a fresh aroma and a slightly sweet aftertaste;
• Sesame oil – perfect for carrot, zucchini, and beet salads, especially in Korean-style recipes, thanks to its nutty aroma and rich flavor;
• Pumpkin seed oil – an excellent choice for salads with nuts or prunes. Its brown or green tint and subtle nutty notes make vegetable and meat dishes more fragrant and complex;

Other traditional oils include corn, olive, and sunflower oil — all mild-tasting and great for vegetable or even fruit salads.

Fun fact: an Olivier salad made with vegetable oil contains about a third fewer calories than one made with mayonnaise. And a chicken-and-pineapple salad with mustard oil can taste just as delicious as its mayo-based counterpart.

For those who love bolder flavors, mix your favorite vegetable oil with soy sauce, black pepper, and lemon juice — this tangy dressing pairs well with almost all vegetables, cooked meats, poultry, and even some fish.

CraftOil – flavorful, healthy and 100% natural salad dressings

CraftOil is a producer of premium cold-pressed oils rich in vitamins and nutrients. Made on certified equipment from organic, eco-friendly seeds, nuts, and grains, CraftOil products are both delicious and incredibly beneficial for your health.

In the CraftOil catalog, you’ll find pumpkin seed oil, flaxseed oil, sesame oil, sunflower oil, corn oil, mustard seed oil, black cumin oil, and more. You can even order the «Gourmet Salads» gift set — a perfect present for loved ones and an easy solution if you can’t decide which oil to try first.

To find your perfect oil or learn more about the health benefits of natural dressings, simply leave a request on our website. Our team will gladly guide you through the world of artisanal salad oils.