Salads are quick and nutritious options for lunch or dinner. They are packed with fiber, antioxidants, vitamins and minerals. If you add a protein source to your salad, then bang… you have a nutrient-dense meal. The one thing to worry about is the salad dressing. Most dressings are packed with calories and, depending on the type of dressing, sometimes full of saturated fat. The key to a healthy lifestyle is moderation, and this could not be truer than in the use of salad dressings.
Here are my top 5 choices for healthy and nutrient dense salad dressings:
Super Vinaigrette
This is a variation of the basic vinaigrette recipe. This dressing is best served over green salads, lentil salads and bean salads.
Serving Size: 2 tablespoons (55 calories)
Ingredients:
3 tablespoons apple cider vinegar
3 tablespoons water
2 tablespoons fresh pomegranate juice
2 tablespoons olive oil
1 tablespoon Dijon mustard
1 teaspoon honey
Salt and pepper to taste
Method:
Whisk all ingredients together. Can be stored in a tight-fitting jar in the refrigerator for up to 2 weeks.
Tahini and Peanut Butter Dressing
This dressing goes well with Asian inspired salads. Health Warning: not suitable for individuals that have nut allergies.
Serving Size: 2 tablespoons (102 calories)
Ingredients:
1 tablespoon tahini
1 tablespoon peanut butter
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon rice wine vinegar
Quarter teaspoon Siracha
2 tablespoons water or more as needed to get consistency of dressing you prefer
Method:
Whisk all ingredients together. Can be stored in a tight-fitting jar in the refrigerator for up to 1 week.
Honey Mustard Dressing
This salad dressing goes well with Quinoa-based salads because it is thicker in texture and not easily absorbed.
Serving Size: 2 tablespoons (66 calories)
Ingredients:
Half cup fat free plain yogurt
Quarter cup olive oil
Quarter cup lemon juice
Quarter cup Dijon mustard
3 tablespoons honey
Salt and pepper to taste
Method:
Whisk all ingredients together. Can be stored in a tight-fitting jar in the refrigerator for up to 10 days.
Creamy Avocado Dressing
This vegan salad dressing can be served over a green salad but also goes well with pasta salads.
Serving Size: 2 tablespoons (92 calories)
Ingredients:
1 ripe avocado
Quarter cup white wine vinegar
Quarter cup lemon juice
Quarter cup olive oil
Quarter cup chopped cilantro
Salt and pepper to taste
Method:
Blend all ingredients together in a food processor until creamy. Can be stored in a tight-fitting jar in the refrigerator for up to 4 days.
Zesty and Fruity Dressing
This salad dressing goes great with chicken salads.
Serving Size: 2 tablespoons (100 calories)
Ingredients:
Quarter cup fresh orange juice
Half teaspoon orange zest
3 tablespoons olive oil
1 teaspoon maple syrup
2 teaspoons rice wine vinegar
Half teaspoon ground ginger
Salt to taste
Method:
Whisk all ingredients together. Can be stored in a tight-fitting jar in the refrigerator for up to 1 week.
