a really easy salad dressing is just to mix some yoghurt with a teaspoon of dijon (or other nustard, but dijon works well) and a touch of water. A salad would also be good for recovery...
Smoothie? Get mild tasting natural yoghurt (I like jalna if I don't make it myself) and add banana peanut butter and some water or milk to top it up ? Or a handfull of frozen berries .