Salads can make us fat because of the loads of calories present in the dressing. And chances are when you order a salad in a restaurant or a fast food chain, it'll be drowning in the dressing. You're better off making your own salad dressing for light meals and to keep a healthy diet. Here are the healthiest (and yummy!) ones you can do:
Blue cheese dressing
Ingredients (yields two tablespoons per serving, 40 calories per serving)
1/2 cup plain yogurt
1 tbsp apple cider vinegar
1 tsp lemon juice
3 tbsp blue cheese crumbles
Pinch of cayenne pepper, optional
1. Mix all the ingredients together in a small dish.
2. Let the dressing refrigerate for at least 10 minutes, so the flavors meld together even more.
3. Before serving, sprinkle on cayenne if you wish.
Spicy hummus dressing
Ingredients (serves six, 142.7 calories per serving)
1 (19 ounce) can garbanzo beans, drained
2 tbsp tahini
2 tbsp lemon juice
1 tbsp water, amount as needed
3 cloves garlic, crushed
1/2 tsp ground cumin
1/4 tsp cayenne pepper
1 hot chili pepper
Salt, to taste
Fresh ground black pepper, to taste
Paprika, to taste
1. Process garbanzo beans, tahini, chili pepper, garlic, and lemon juice in a food processor or blender until smooth.
2. Add water as needed to achieve the consistency you prefer.
3. Place mixture into a glass bowl.
4. Stir in cumin, cayenne pepper, paprika, salt and black pepper.
5. Cover and refrigerate for at least a couple of hours. (The flavor improves greatly if given this time to develop.)
Honey apple cider vinaigrette
Ingredients (yields one cup, six servings, 262.3 calories per serving)
3/4 cup olive oil
1/4 cup apple cider vinegar
2 tbsp water
2 tbsp honey
1 1/2 tsp salt
1/4 tsp pepper
1. Combine vinegar, water, honey, salt, and pepper in a blender.
2. Drizzle olive oil into blender until combined.
Tomato paprika dressing
Ingredients (yields 1 1/2 cups, 33 calories for two tablespoons)
3/4 pound plum or other ripe tomatoes
3 tbsp red wine vinegar
1 to 2 tsp light brown sugar
1 small clove garlic, roughly chopped
1/2 teaspoon mild paprika
1/4 cup extra-virgin olive oil
Coarse salt and ground pepper
1. With a paring knife, cut a shallow X in the bottom of the tomatoes. Bring a medium saucepan of water to a boil. Add tomatoes and boil 30 seconds. Using a slotted spoon, transfer tomatoes to a bowl. When these are cool enough to handle, peel and discard their skin. Cut tomatoes into quarters lengthwise. Using your fingers, discard seeds. Transfer tomatoes to a blender.
2. Add vinegar, sugar, garlic, and paprika, and puree until smooth. Remove the center cap, and with the motor running, add oil in a steady stream to blend everything well. Season with salt and pepper.
Ingredients (makes 3/4 cup, 108.6 calories per tablespoon)
3 tbsp finely chopped shallots (from 1 medium shallot)
2 tbsp red wine vinegar
1 tbsp plus 2 tsp Dijon mustard
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/2 cup extra-virgin olive oil
Place all of the ingredients except the oil in a medium, nonreactive bowl and whisk to combine. While whisking continuously, add the oil in a slow, steady stream until it's fully incorporated. Refrigerate in a container with a tightfitting lid for up to 4 days.
(via Bon Appétit)
Ingredients (six servings, 64.9 calories per serving)
2 tbsp freshly squeezed orange juice
1 tsp Dijon mustard
2 tbsp apple cider vinegar
2 tbsp honey
2 tbsp extra-virgin olive oil
1. Combine all ingredients together and whisk until well incorporated.
2. Drizzle 2 to 3 teaspoons of dressing over your salads.
Shallot and grapefruit dressing
Ingredients (yields one cup, 35 calories per tablespoon)
1 tsp olive oil
1/2 cup chopped shallots
2 cups fresh grapefruit juice (about 3 grapefruits)
2 tbsp chopped fresh cilantro
2 tsp sugar
1/4 tsp freshly ground black pepper
2 tbsp olive oil
1. Heat 1 teaspoon of oil in a large nonstick skillet over medium heat. Add shallots; cook for 5 minutes or until golden brown. Stir in juice. Bring to a boil over medium-high heat, and cook until reduced to 1 cup (about 6 minutes). Remove from heat; cool.
2. Place the grapefruit juice mixture, cilantro, sugar, and pepper in a blender; process until smooth. With blender on, slowly add 2 tablespoons oil; process until smooth.
Balsamic vinegar and olive oil
Ingredients (makes 1 1/4 cup, 135 calories per tablespoon)
1 sprig fresh oregano
1 sprig fresh thyme
1 cup olive oil
1/4 cup balsamic vinegar
Salt and pepper to taste
In a medium glass mixing bowl combine the oregano, thyme, oil, vinegar, salt, and pepper. Mix together and pour mixture into a bottle, using a funnel to keep yourself from losing oil. Cover tightly and store at room temperature.
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