Best Healthy + Tasty Salad Dressings
Creamy salad dressings might taste wonderful, but the fat content is less than healthy. Creating a home-made recipe using alternative ingredients such as Balsamic Vinegar, Ginger, Honey and Mustard keeps the calories and your weight down.
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Creamy dressings are often high in calories and fat. That fat comes from saturated fat, which is bad for your heart. Manufacturers invented “fat-free” dressings to lower the fat content. Unfortunately, a lot of sugar and preservatives are added to these dressings to make them taste delicious. Avoiding fat-free dressings is better for your heart and general wellness.
Choose oil-based salad dressings. These dressings include lipids as well, but they are heart-healthy unsaturated fats. Even if you choose a healthy salad dressing, you should still measure exactly how much you’re using. I suggest purchasing a measuring spoon and scooping out two teaspoons before adding to your salad. You’ll be shocked to learn that a little little may go a long way!
You should aim for 120 calories per serving of dressing. Remember to keep an eye out for extra sugars. Many producers add them to sweeten the dressing, but you want to keep the sugar content under 3 grams per serving. Making your own salad dressing is the greatest method to guarantee you’re eating nutritious salad dressing. This might be daunting at first, but here are some wonderful recipes to get you started.
Sesame Ginger Salad Dressing Is The Perfect Marinade
This simple salad dressing doubles as an easy marinade for meat, poultry, or roasted veggies. It’s also easy to make using ingredients you likely already have on hand.
Ingredients:
1 tablespoon (15 ml) olive oil
1 tablespoon (15 ml) sesame oil
1 tablespoon (15 ml) soy sauce
1 tablespoon (15 ml) maple syrup
1 tablespoon (15 ml) rice vinegar
1 clove minced garlic
1 teaspoon (2 grams) freshly minced ginger
Directions:
Whisk together the
olive oil, sesame oil, soy sauce, maple syrup, and rice vinegar.
Add the minced
garlic and ginger and stir together until combined.
Nutrition facts:
-
Calories: 54
-
Protein: 0.2 grams
-
Carbs: 3.5 grams
-
Fat: 4.5 grams
Balsamic Vinaigrette Compliments Any Green Salad
With just five basic ingredients, balsamic vinaigrette is one of the easiest homemade salad dressings to prepare in a pinch. It has a sweet yet savory flavor that works well in just about any salad, making it one of the most versatile options available.
Ingredients:
3 tablespoons (45 ml) balsamic vinegar
1 tablespoon (15 ml) Dijon mustard
1 clove minced garlic
1/2 cup (118 ml) olive oil
salt and pepper
Directions:
Combine the
balsamic vinegar with the Dijon mustard and minced garlic.
Slowly add the
olive oil while continuing to stir the mixture.
Season with a bit
of salt and pepper prior to serving to give the flavor a quick boost.
Nutrition facts:
-
Calories: 166
-
Protein: 0 grams
-
Carbs: 1 gram
-
Fat: 18 grams
Avocado Lime Dressing Goes Wonderfully with Seafood
Creamy, cool, and refreshing, this avocado lime dressing works great on salads or served as a tasty dip for fresh veggies. Avocado is a great source of heart-healthy monounsaturated fats and may help boost your HDL (good) cholesterol levels
Ingredients:
1 avocado, cut into
small chunks
1/2 cup (113 grams) plain Greek yogurt
1/3 cup (5 grams) cilantro
1/4 cup (60 ml) lime juice
4 tablespoons (60 ml) olive oil
2 cloves minced garlic
salt and pepper
Directions:
Add the avocado
chunks to a food processor along with the Greek yogurt, cilantro, lime juice,
olive oil, and minced garlic.
Top with a bit of
salt and pepper and then pulse until the mixture reaches a smooth, thick
consistency.
Nutrition facts:
-
Calories: 75
-
Protein: 1 gram
-
Carbs: 2.5 grams
-
Fat: 7 grams
Lemon Vinaigrette is Low In Calories and Great with Fish Salads
This tart, tasty salad dressing is a great choice to help brighten up your favorite salads and vegetable dishes. It works especially well for simple salads that need a bit of extra zing, thanks to its zesty citrus flavor.
Ingredients:
1/4 cup (59 ml) olive oil
1/4 cup (59 ml) fresh lemon juice
1 teaspoon (7 grams) honey or maple syrup
salt and pepper
Directions:
Whisk the olive oil
and fresh lemon juice together.
Mix in honey or
maple syrup for a bit of sweetness.
Season with salt
and pepper to taste.
Nutrition facts:
-
Calories: 128
-
Protein: 0 grams
-
Carbs: 3 grams
-
Fat: 13.5 grams
Honey Mustard is The Ideal Dressing for A Pasta Salad
This creamy homemade dressing has a slightly sweet flavor that’s ideal for adding a bit of depth and rounding out your favorite savory salads. It also works well as a dipping sauce for sweet potato fries, appetizers, and fresh veggies.
Ingredients:
1/3 cup (83 grams) Dijon mustard
1/4 cup (59 ml) apple cider vinegar
1/3 cup (102 grams) honey
1/3 cup (78 ml) olive oil
salt and pepper
Directions:
Whisk the Dijon
mustard, apple cider vinegar, and honey together.
Slowly add the
olive oil while continuing to stir.
Add salt and pepper
to taste.
Nutrition facts:
-
Calories: 142
-
Protein: 0 grams
-
Carbs: 13.5 grams
-
Fat: 9 grams
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