FIT & LITE: Papaya & Maui Onion Dressing

Chicken saladWhile at a women’s retreat at my church, I was served a really nice chicken salad over greens with this wonderful orange colored dressing. It was so fresh and delicious I decided I HAD to learn more about this mysterious dressing. Since I eat a lot of salads, and prefer homemade dressings, I was on a mission to add this dressing to my recipe box.

With a little research, and the help of my BFF, I discovered the mysterious dressing was a homemade papaya dressing made by my BFF’s mom. I always hear about her amazing cooking, and now I got to experience it firsthand.

Knowing I was in the fitness business, she proudly boasted it was really pretty healthy and was generous enough to share her fabulous recipe – and I couldn’t WAIT to give the recipe a try!

Papaya DressingLow and behold, after I inputed the ingredients in www.LoseIt.com, I was amazed to see it was only 28 calories and 2 grams a fat per ounce (or 2 tablespoons). Although most people use 2-4 ounces of dressing on a large salad,  because the consistency of this dressing is so thick I used a lot less than I normally do – meaning even fewer calories!

I tried the recipe out for a family dinner and it was a hit so I thought I’d share it with you. Enjoy!

Papaya & Maui Onion Dressing Recipe

1/2 small Maui onion (or any sweet white onion)
1 1/2 small Papayas or 1/2 of a lg. one, seeded and peeled
1/4 cup rice vinegar
¼ cup honey
1 oz. sesame seed oil
1 cup canola oil (I used 1/2 cup water and 1/2 cup olive oil)
salt and pepper
Add Stevia to sweeten (I didn’t quite use a 1/4 c of honey so I added sweetener)

Blend until smooth.

It yielded 40 ounces total, which was enough to feed an army! (or my husband Steve!)  🙂
I served it with a light chicken salad with grapes and walnuts on a bed of fresh organic greens.


Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


  • PrettyPatty

    I tried this recipe. I substituted a few ingredients because I didn’t have them. So for canola, I used 1/2 coconut oil and 1/2 water. Olive oil is very expensive where I live, so I chose not to use it. For rice vinegar, I used apple cider vinegar. For the seasame oil, I used tahini. I love citrus, so I added half of a lemon. It came out great. I love it and so much of it too. I plan to share some to friends. Clearly I have messed with the calorie content, but I normally have my dressing on the side, so that helps with portion control.

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