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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Salads are a nutritious and versatile addition to any meal. Packed with vitamins, minerals, fibre, and antioxidants, they offer a wide range of health benefits. However, the choice of salad dressing can significantly impact the overall nutritional value of your salad.
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Blend fresh mint leaves, Greek yoghurt, garlic, cumin powder, and a pinch of salt. This creamy dressing pairs wonderfully with cucumber and tomato salads.
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Mix tamarind paste, honey or jaggery (unrefined cane sugar), cumin powder, red chilli powder, and a bit of water for a tangy and sweet dressing. Drizzle it over fruit salads or chaat (a popular Indian street food).
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Blend fresh coriander leaves, lime juice, green chillies, ginger, and a touch of sugar for a zesty and vibrant dressing. It goes well with mixed greens or grilled vegetables.
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Combine ground cumin, lemon juice, extra-virgin olive oil, minced garlic, and a pinch of salt for a simple yet aromatic dressing. This pairs nicely with chickpea or lentil salads.
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Mix coconut milk, curry powder, turmeric, a touch of honey or agave nectar, and a squeeze of lime for a rich and exotic dressing. Use it to dress quinoa or rice-based salads.
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Pure ripe mango, red chilli flakes, lime juice, and a hint of black salt for a sweet and spicy dressing. Try it on a tropical fruit salad or with grilled chicken salads.
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Combine pomegranate molasses, extra-virgin olive oil, ground cumin, and a pinch of black pepper for a sweet-tart dressing. This dressing complements salads with feta cheese and arugula.
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Mix plain yoghurt, grated cucumber, roasted cumin seeds, a pinch of chaat masala, and chopped mint leaves for a cooling and refreshing dressing. It's ideal for serving with spicy Indian dishes.
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Heat mustard seeds and curry leaves in oil until they sizzle, then add turmeric, red chilli powder, and a dash of lemon juice. This warm, tempering dressing is perfect for lentil and vegetable salads.
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Blend roasted peanuts, sesame oil, tamarind pulp, ginger, and a touch of sugar for a nutty and slightly tangy dressing. Use it to dress salads with bean sprouts and noodles.
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The right salad dressing can transform a simple bowl of greens into a culinary masterpiece while adding valuable nutrients to your meal. By opting for homemade salad dressings like the ten healthy options mentioned above, you can enjoy the benefits of a delicious and nutritious salad without the drawbacks of store-bought, high-calorie, and high-sugar dressings.
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