Salads are healthy! We all know that by now but what most people may not realize is that the dressing plays a major role in adding taste and also determining the number of calories in any salad.
In fact, vinegar’s acetic acid flips on genes that stimulate fat burning; a study showed lower body weight, body fat and triglyceride levels in obese subjects who included vinegar in their diets.
Furthermore, the healthy fat in the olive oil helps you feel full longer and its oleic acid triggers the release of the appetite suppressing hormone CCK.
So when you eat salad, toss it with olive oil and 1 Tbsp of any vinegar-based dressing: in addition to the fat-reducing effect of the vinegar, you will feel also more satiated.
Here are four easy, low calorie but delicious recipe you should try!
Chile-garlic vinaigrette
Yield: 3/4 cup (serving size: 1 tablespoon)
Ingredients
Ingredients- 1 tablespoon chopped serrano chile
- 3/4 teaspoon salt
- 6 garlic cloves, crushed
- 3 tablespoons red wine vinegar
- 2 tablespoons water
- 2 tablespoons fresh lemon juice
- 1 1/2 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons anchovy paste
Combine first 3 ingredients in a mortar; mash to a paste with a pestle. Combine garlic paste mixture, vinegar, and remaining ingredients in a small bowl, stirring with a whisk.
Note: store vinaigrette in refrigerator for up to 1 week.
Nutritional facts per serving: Calories: 21, Calories from fat: 73% - Fat: 1.7g - Saturated fat: 0.2g - Monounsaturated fat: 1.2g - Polyunsaturated fat: 0.2g - Protein: 0.3g - Carbohydrate: 1.1g - Fiber: 0.1g - Cholesterol: 1mg - Iron: 0.7mg - Sodium: 266mg - Calcium: 8mg
Note: store vinaigrette in refrigerator for up to 1 week.
Nutritional facts per serving: Calories: 21, Calories from fat: 73% - Fat: 1.7g - Saturated fat: 0.2g - Monounsaturated fat: 1.2g - Polyunsaturated fat: 0.2g - Protein: 0.3g - Carbohydrate: 1.1g - Fiber: 0.1g - Cholesterol: 1mg - Iron: 0.7mg - Sodium: 266mg - Calcium: 8mg
Strawberry vinaigrette
Makes: 20 servings - Total time: Prep/Total time: 10 min.
Ingredients
- 1 package (16 ounces) frozen unsweetened strawberries, thawed
- 6 tablespoons lemon juice
- 1/4 cup sugar
- 2 tablespoons cider vinegar
- 2 tablespoons olive oil
- 1/8 teaspoon poppy seeds
Place the strawberries in a blender; cover and process until pureed. Add lemon juice and sugar; cover and process until blended. While processing, gradually add vinegar and oil in a steady stream; process until thickened. Stir in poppy seeds. Transfer to a large bowl or jar; cover and store in the refrigerator. Yield: 2-1/2 cups.
Nutritional Facts: 2 tablespoons equals 31 calories, 1 g fat (trace saturated fat), 0 cholesterol, 1 mg sodium, 5 g carbohydrate, trace fiber, trace protein.
Raspberry balsamic vinaigrette
Makes: 16 servings - Prep time 10 mins - ready in 20 mins
- 1 cup raspberries
- 1 tablespoon white sugar
- 2/3 cup balsamic vinegar
- 1/4 cup olive oil
- 1 tablespoon honey
- 1/2 teaspoon salt
Mix raspberries and sugar together in a bowl; set aside until mixture is juicy, about 10 minutes. Mash berries using a fork until liquefied. Pour berry mixture into a jar with a lid; add balsamic vinegar, olive oil, honey, and salt. Cover jar with lid and shake until dressing is mixed well. Store in refrigerator.
Nutritional Facts: Calories 47 kcal - Carbohydrates 4.3 g - Cholesterol 0 mg - Fat 3.4 g - Fiber 0.5g
Protein 0.1 g - Sodium 75 mg
Protein 0.1 g - Sodium 75 mg
Spicy mediterranean vinaigrette
Makes: about 3/4 cup - Active time: 20 mins - Total time: 20 mins
Ingredients
Heat mustard seeds, coriander and cumin in a small dry skillet over medium heat until fragrant, 2 to 3 minutes. Add carrot juice and simmer over medium heat until reduced by half, about 3 minutes.
Place raisins in a blender and add the hot juice. Let stand for 5 minutes to plump the raisins. Then add vinegar, cilantro, yogurt, honey, crushed red pepper, salt and pepper and blend until combined. Pour in oil and blend until smooth, about 1 minute.
Tip: cover and refrigerate for up to 3 days.
Nutritional Facts - Per tablespoon: 55 calories; 5 g fat (1g sat , 4g mono); 0 mg cholesterol; 3 g carbohydrates; 0 g protein; 0 g fiber; 53 mg sodium; 50 mg potassium.
- 1/2 teaspoon black mustard seeds
- 1/4 teaspoon ground coriander
- 1/8 teaspoon ground cumin
- 1/2 cup carrot juice
- 2 tablespoons golden raisins
- 2 tablespoons red-wine vinegar
- 4 sprigs fresh cilantro
- 1 tablespoon nonfat plain yogurt
- 1 teaspoon honey
- 1 1/2 teaspoons crushed red pepper
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 1/4 cup extra-virgin olive oil
Heat mustard seeds, coriander and cumin in a small dry skillet over medium heat until fragrant, 2 to 3 minutes. Add carrot juice and simmer over medium heat until reduced by half, about 3 minutes.
Place raisins in a blender and add the hot juice. Let stand for 5 minutes to plump the raisins. Then add vinegar, cilantro, yogurt, honey, crushed red pepper, salt and pepper and blend until combined. Pour in oil and blend until smooth, about 1 minute.
Tip: cover and refrigerate for up to 3 days.
Nutritional Facts - Per tablespoon: 55 calories; 5 g fat (1g sat , 4g mono); 0 mg cholesterol; 3 g carbohydrates; 0 g protein; 0 g fiber; 53 mg sodium; 50 mg potassium.
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