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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
When it comes to dressing your salad, there are several healthy options that can add flavor and nutrition without piling on excessive calories or unhealthy ingredients. Here are some healthy dressings for salads.
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This classic combination is simple and delicious. Mix one part balsamic vinegar with three parts extra virgin olive oil. Add a pinch of salt and pepper to taste. You can also customize it by adding a touch of Dijon mustard or minced garlic for extra flavor.
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In a small bowl, whisk together 2 tablespoons of tahini (sesame seed paste), the juice of one lemon, 1 tablespoon of olive oil, and a pinch of salt and pepper. You can thin the dressing with a little water if desired.
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Greek yoghurt makes a healthy base for dressings. In a blender or food processor, combine ½ cup of Greek yoghurt, 2 tbsp. of lemon juice, 1 tbsp. of olive oil, 1 clove of garlic (minced), and a pinch of salt and pepper. You can also add fresh herbs for extra flavor.
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In a blender, combine half an avocado, the juice of one lime, 2 tablespoons of olive oil, a small handful of cilantro, 1 clove of garlic (minced), and a pinch of salt and pepper. Blend until smooth and creamy.
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Mix together 2 tablespoons of apple cider vinegar, 1 tablespoon of Dijon mustard, 1 tablespoon of maple syrup (optional), 2 tablespoons of extra virgin olive oil, and a pinch of salt and pepper.
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In a jar, combine 2 tablespoons of rice vinegar, 1 tablespoon of low-sodium soy sauce, 1 tablespoon of toasted sesame oil, 1 teaspoon of grated fresh ginger, and a pinch of salt and pepper. Shake well before using.
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Remember to use dressings in moderation and consider the portion size. While these dressings are healthy, they still contain calories, so be mindful of your overall intake.
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