Why dressings work for spirulina
Four factors make salad dressings an underused but excellent spirulina vehicle:
- Cold preparation:No heat involved — phycocyanin is 100% preserved. This is one of the few uses where spirulina’s full bioactive profile reaches the plate intact.
- Oil emulsion:The continuous oil phase of a vinaigrette or tahini dressing physically binds the lipophilic volatile sulphur compounds in spirulina, preventing them from volatilising during eating.
- Acid:Lemon juice and vinegar create a pH environment that reduces volatility of sulphur compounds (protonation reduces their vapour pressure).
- Aromatic dominance:Garlic (allicin, diallyl sulphide), ginger (gingerols, shogaols), tahini (roasted sesame compounds), and mustard all provide flavour molecules at concentrations that overwhelm the spirulina signal.
Dressing 1: Lemon tahini spirulina
The most effective spirulina dressing. Tahini’s fat and roasted flavour profile completely masks spirulina at 2–3 g per serving.
- 3 tbsp tahini
- Juice of 1 lemon
- 1 garlic clove, minced or grated
- 3–4 tbsp water (to thin)
- Salt and cumin to taste
- 5 g spirulina powder
Whisk tahini and lemon juice — it will seize first, then loosen. Add garlic, spirulina, and water gradually until pourable consistency. Season. Excellent on grain bowls, roasted vegetable salads, and falafel. Makes 4 servings (~1.25 g spirulina each).
Dressing 2: Green goddess spirulina
A classic green goddess base with spirulina amplifying the colour without changing the flavour perceptibly at standard doses.
- 4 tbsp Greek yoghurt (or vegan alternative)
- 2 tbsp olive oil
- Juice of 1 lime
- 1 small garlic clove
- Handful fresh herbs (basil, chives, tarragon)
- 2 tbsp fresh chives
- 4 g spirulina
- Salt and pepper
Blend all ingredients until smooth. The herb flavours dominate; spirulina deepens the green colour and adds iron and protein. Works well on grain bowls, chicken salads, and as a dip. About 1 g spirulina per serving.
Dressing 3: Miso ginger spirulina
Miso’s umami and fermented complexity is one of the most effective spirulina maskers — the flavours operate on entirely different frequency ranges.
- 2 tbsp white miso paste
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 2 tsp fresh ginger, grated
- 1 tsp soy sauce
- 2 tbsp water
- 1 tsp honey or maple syrup
- 4 g spirulina
Whisk all together — no blending needed. Excellent on Asian-style shredded cabbage salads, edamame bowls, and cucumber salads. Approximately 1 g spirulina per serving.
Dressing 4: Apple cider vinegar spirulina vinaigrette
For a simpler weekday dressing — the acidity and small quantity of dijon mustard effectively mask spirulina’s taste in the basic vinaigrette format.
- 60 ml extra virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tsp dijon mustard
- 1 tsp honey
- 1 small garlic clove, grated
- 3 g spirulina
- Salt and black pepper
Shake in a jar. Use immediately or store refrigerated for 5 days. The emulsion may separate — reshake before use. Works on any classic green salad. About 0.75 g spirulina per serving.
Dressing 5: Avocado lime spirulina
Maximum fat content for maximum masking. Best for hearty salads — romaine with grilled corn, black bean bowls, or Mexican-style salads.
- 1 ripe avocado
- Juice of 2 limes
- 1 garlic clove
- 2 tbsp olive oil
- Handful fresh coriander
- 5 g spirulina
- Salt, cumin, chilli
- Water to thin
Blend until creamy. Use within 4 hours — avocado oxidises quickly. Freeze leftover portions in ice cube trays for later use. The avocado fat provides the best lipid binding of any dressing format.
Batch preparation and storage
- Tahini, miso, and vinaigrette dressings store well (5–7 days refrigerated in sealed jar)
- Green goddess and avocado dressings should be used within 1–2 days (herb and avocado oxidation)
- Pre-measure spirulina into dressing portions to avoid handling powder separately daily
- The vivid green colour deepens over the first few hours as spirulina fully disperses through the dressing — better flavour integration with 30+ minutes of resting time
