3 dressings that can boost your immune system

Store-bought dressings are often loaded with unhealthy ingredients. But these nutritious recipes, including one for a chutney, can help your body fight off disease.

Wasabi, a type of horseradish, can be found in paste form or as a powder in Asian food markets. Serve this spicy dressing on mixed greens, sliced cucumbers or in a chicken salad.

Preparation time: 10 minutes. Serves 4.

• 30 ml (2 tbsp) wasabi powder
• 30 ml (2 tbsp) yellow shiro miso paste
• 50 l (1/4 c) fresh lime juice
• 15 ml (1 tbsp) dark sesame oil
• 15 ml (1 tbsp) honey
• 2 ml (1/2 tsp) salt
• 2 ml (1/2 tsp) ground ginger

1. In a large bowl, stir together the wasabi powder and 30 millilitres (two tablespoons) of water to form a paste. Stir in the miso.
2. Whisk in the lime juice, sesame oil, honey, salt and ginger until smooth.

Use this as you would any creamy salad dressing. It can be made several days in advance and refrigerated until serving time.

Preparation time: 5 minutes, plus chilling. Cooking time: 45 minutes. Serves 4.

• 1 whole garlic bulb, about 75 g (3 oz)
• 10 ml (2 tsp) grated lemon zest
• 15 ml (1 tbsp) fresh lemon juice
• 15 ml (1 tbsp) olive oil
• 5 ml (1 tsp) onion powder
• 2 ml (1/2 tsp) salt
• 0.5 ml (1/8 tsp) cayenne pepper
• 250 ml (1 c) buttermilk

1. Preheat the oven to 200°C (400°F). Wrap the garlic bulb in foil and roast for 45 minutes, or until the packet is soft to the touch.
2. Cut off the top of the garlic bulb and squeeze the garlic pulp into a medium bowl. Whisk in the lemon zest, lemon juice, oil, onion powder, salt and cayenne until smooth.
3. Whisk in the buttermilk. Keep refrigerated until serving time.

You can make cranberry dishes year round because they freeze so well. If you're fond of cranberries, buy several bags of fresh cranberries and simply freeze for later use.

Preparation time: 10 minutes. Cooking time: 20 minutes. Serves 6.

• 10 ml (2 tsp) olive oil
• 1 large red onion, finely chopped
• 3 cloves garlic, minced
• 350 g (12 oz) fresh or frozen cranberries
• 125 g (1/2 c) firmly packed light brown sugar
• 125 g (1/2 c) dried cherries
• 10 ml (2 tsp) grated orange zest
• 125 g (1/2 c) orange juice
• 2 ml (1/2 tsp) pepper
• 1 ml (1/4 tsp) salt0.5 ml (1/8 tsp) allspice

1. In a pot, heat the oil over medium-low heat. Add the onion and garlic. Cook, stirring frequently for seven minutes, or until the onion is tender.
2. Stir in the cranberries, brown sugar, dried cherries, orange zest, orange juice, pepper, salt and allspice. Cook, stirring occasionally, for 10 minutes, or until the berries have popped.
3. Cool to room temperature. Serve at room temperature or chilled.

Packed with flavour and healthy ingredients, these recipes can spruce up all kinds of dishes. Plus, they can give you and your family nutrients they need to stay healthy.