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Spirulina salad dressings.

Salad dressings are an ideal spirulina format — no heat, made in seconds, and the fat content in olive oil or tahini disperses spirulina evenly while enhancing absorption of its fat-soluble carotenoids. Lemon juice in most dressings provides vitamin C that multiplies non-haem iron absorption. Five recipes from sharp vinaigrette to rich tahini.

spirulina recipes salad dressings

Spirulina in dressings: what works

  • Fat for emulsification:Spirulina powder disperses best in oil before acid is added. Mix spirulina into olive oil first, then add lemon juice or vinegar and emulsify. This prevents clumping.
  • Acid for colour stability:Lemon juice and apple cider vinegar both stabilise spirulina’s green colour in the dressing. Without acid, spirulina in oil-only dressings can develop a murky teal over a few hours.
  • Dose per serving:1–1.5 g spirulina per 2 tbsp serving of dressing is undetectable in flavour with strong ingredients. Scale the whole recipe and adjust to taste.
  • Storage:Dressings with spirulina keep for 3–5 days refrigerated in a sealed jar. Shake before use as emulsions separate naturally. The spirulina flavour intensifies after 24 hours in vinaigrettes — taste before adding more spirulina to a batch recipe.

Recipe 1: Spirulina lemon vinaigrette

Makes approx. 120 ml (8 servings). Bright, versatile — works on any green salad.

  • 80 ml extra virgin olive oil
  • Juice of 2 lemons (approx. 60 ml)
  • 8 g spirulina powder
  • 1 tsp Dijon mustard (emulsifier)
  • 1 tsp honey or maple syrup
  • 1 small clove garlic, minced to paste
  • Salt and black pepper

Whisk spirulina into olive oil until fully dispersed. Add mustard, honey, and garlic. Whisk in lemon juice gradually to emulsify. Season. Per 2 tbsp serving: 1 g spirulina, 0.2 mg iron, vitamin C from lemon enhancing iron absorption.

Recipe 2: Tahini lemon spirulina dressing

Makes approx. 200 ml (10 servings). Rich and nutty; pairs with roasted vegetables, grain bowls, and falafel plates.

  • 80 g tahini
  • Juice of 2 lemons
  • 8 g spirulina powder
  • 1 clove garlic, minced
  • 1 tsp cumin
  • Water to thin (4–6 tbsp)
  • Salt

Mix spirulina into tahini until combined (tahini absorbs spirulina without clumping). Add garlic, cumin, and lemon juice — the mixture will seize initially, then loosen. Thin with water one tablespoon at a time to a pourable consistency. Season. This dressing thickens in the fridge — thin again with water before serving.

Recipe 3: Miso ginger spirulina dressing

Makes approx. 150 ml (8 servings). Umami-forward; ideal for Asian-inspired salads, shredded cabbage, and noodle salads.

  • 2 tbsp white miso paste
  • 6 g spirulina powder
  • 2 tbsp rice wine vinegar
  • 1 tbsp sesame oil (toasted)
  • 2 tbsp neutral oil (sunflower or avocado)
  • 1 tsp freshly grated ginger
  • 1 tsp honey or maple syrup
  • 2–3 tbsp water to thin

Whisk miso and spirulina together — miso’s thick paste absorbs spirulina without clumping. Add vinegar, oils, ginger, and sweetener. Thin with water. Note: miso is high in sodium — those on sodium-restricted diets (including Ménière’s) should adjust or substitute with tamari at lower quantity.

Recipe 4: Creamy avocado spirulina dressing

Makes approx. 250 ml (10 servings). Thick, creamy, dairy-free; doubles as a dip.

  • 1 ripe avocado
  • 8 g spirulina powder
  • Juice of 2 limes
  • 1 small clove garlic
  • 2 tbsp extra virgin olive oil
  • Handful fresh coriander
  • 3–5 tbsp water to thin
  • Salt, cumin, chilli flakes

Blend all ingredients until completely smooth — 2 minutes minimum. Avocado’s fat enhances absorption of spirulina’s zeaxanthin and beta-carotene. Use immediately or within 4 hours (avocado oxidises — lime juice slows this but doesn’t prevent it completely). Thin further for dressing; keep thick for dip.

Recipe 5: Citrus herb spirulina dressing

Makes approx. 180 ml (8 servings). Fresh and light; works on delicate leaves and fish dishes.

  • 80 ml extra virgin olive oil
  • Juice of 1 orange + 1 lemon (approx. 80 ml total)
  • 6 g spirulina powder
  • 1 tsp Dijon mustard
  • 2 tbsp fresh parsley, finely chopped
  • 1 tbsp fresh chives or tarragon
  • Zest of half orange
  • Salt and white pepper

Disperse spirulina in olive oil. Whisk in mustard, citrus juices, and zest to emulsify. Stir in herbs. Orange juice provides additional vitamin C alongside lemon — both enhance iron absorption. This dressing is lighter than tahini-based versions and suits more delicate dishes.

Building iron absorption into every meal

Pairing spirulina dressing with iron-rich salad ingredients compounds the benefit:

  • Dark leafy greens (spinach, rocket, watercress): non-haem iron + spirulina non-haem iron + vitamin C in dressing = significantly enhanced absorption vs either alone
  • Legumes (chickpeas, lentils, edamame): high non-haem iron that benefits from the same vitamin C enhancement
  • Avoid calcium-rich toppings (cheese, yogurt dressing) on the same salad if iron absorption is the primary goal — calcium competes with non-haem iron at the intestinal transporter
  • Avoid tea or coffee for 1–2 hours either side of an iron-focused meal — tannins bind non-haem iron

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