Enjoy Flavorful Salads Without the Calories
Salads are a healthy staple that can be a filling and nutritious part of any diet. The crisp greens, colorful vegetables, lean protein and other wholesome ingredients make salads a no-brainer for most health-conscious eaters. But what about the dressing? Many conventional salad dressings are packed with calories, fat, preservatives and other unhealthy ingredients. The good news is, you don't have to drown your salad in fatty dressing to enjoy abundant flavor. With a little creativity, you can create delicious 0 calorie salad dressings that will make your salads taste amazing without derailing your healthy eating goals.
The Importance of Choosing the Right Salad Dressing
First, let's talk about why salad dressing matters when you're trying to lose weight or eat healthier. The standard salad dressing options at many restaurants and pre-made from the grocery store are often loaded with calories, fat, sugar and sodium. For example, two tablespoons of creamy Caesar dressing can tack on between 120-180 calories. Two tablespoons of a sweet raspberry vinaigrette can have around 140 calories. While fat and calories aren't inherently bad, they add up quickly which can sabotage weight loss efforts. Excess sugar and sodium can also lead to bloating, inflammation and other issues.
Additionally, many conventional salad dressings contain unhealthy oils, preservatives, artificial flavors and other chemical ingredients. Sticking to natural, homemade dressings with wholesome ingredients ensures you're getting nutrients, not nasty additives.
The right dressing incorporates healthy fats and flavors to make your salad taste great without weighing it down. The key is sticking to dressings made primarily from herbs, spices, vinegars and oils high in beneficial fatty acids like olive oil.
Whipping Up Your Own 0 Calorie Salad Dressings
Creating your own salad dressing is simple, fast and affordable. With a few basic ingredients, you can craft flavorful 0 calorie dressings to suit any taste. Not only will these be lower in calories, but you'll also control what goes into them.
Most 0 calorie salad dressings include some combination of:
- Vinegars such as balsamic, red wine, rice wine, apple cider and white wine vinegars
- Citrus juices like lemon, lime and orange
- Herbs and spices like garlic, basil, dill, parsley, oregano and cracked black pepper
- Aromatics like minced shallots, onions or scallions
- Condiments such as mustard, horseradish and hot sauce
- Low-calorie sweeteners such as stevia if desired
- Oils high in healthy fats like olive and avocado oils
To craft your own dressing, simply combine ingredients until you achieve the flavor profile you desire. You can make large batches and store in the refrigerator for a week or more. Shake or whisk before serving to re-incorporate any separation.
8 Delicious 0 Calorie Salad Dressing Ideas
Not sure where to begin? Here are 8 tasty homemade salad dressing ideas to inspire you:
1. Lemon-Dill Vinaigrette
This bright, lemony dressing pairs perfectly with kale salads or lighter greens. Whisk together 1/4 cup lemon juice, 2 tablespoons each olive oil and white wine vinegar, 1 tablespoon Dijon mustard, 1 minced shallot, 2 minced garlic cloves, 2 teaspoons dried dill and salt/pepper to taste.
2. Parsley-Basil Vinaigrette
For an Italian-inspired vinaigrette, combine 1/3 cup red wine vinegar, 1/3 cup extra virgin olive oil, 1/4 cup chopped parsley, 2 tablespoons chopped basil, 1 minced garlic clove, 1 tablespoon Dijon mustard and salt/pepper to taste.
3. Jalapeno Lime Dressing
This spicy, citrusy dressing is delicious on taco salads or Tex-Mex inspired greens. Mix 1/4 cup lime juice, 2 tablespoons olive oil, 1 diced jalapeno, 2 minced garlic cloves, 1 teaspoon cumin, 1/4 teaspoon oregano and salt to taste.
4. Orange Ginger Miso
For an Asian twist, whisk together 1/4 cup orange juice, 3 tablespoons rice wine vinegar, 1 tablespoon miso paste, 1 teaspoon minced ginger, 1 minced garlic clove, 1 teaspoon sesame oil and a pinch of red pepper flakes.
5. Apple Cider Honey Mustard
This sweet and tangy dressing is great on spinach or kale salads. Mix 1/4 cup apple cider vinegar, 2 tablespoons stoneground mustard, 2 tablespoons honey, 2 minced shallots, salt/pepper and 1/4 cup olive oil.
6. Creamy Avocado-Cilantro
For a rich, creamy dressing without the dairy, blend 1 avocado, 1/4 cup cilantro leaves, 1/4 cup lime juice, 2 tablespoons olive oil, 1 garlic clove and 2 tablespoons water until smooth.
7. Berry Vinaigrette
Blend raspberries, blackberries or strawberries with balsamic vinegar and olive oil for a sweet, fruity dressing. Use about 1 cup berries, 1/4 cup balsamic vinegar and 2-3 tablespoons olive oil adjusted to taste.
8. Green Goddess
For herb-packed flavor, pulse 1 cup parsley leaves, 1/4 cup tarragon leaves, 1 garlic clove, 2 anchovies, 2 tablespoons lemon juice, 6 tablespoons olive oil and salt/pepper to taste.
Tips for Making Your Own Dressings
Making your own 0 calorie dressings ensures you control the quality of ingredients. Here are some tips for whipping up great homemade dressings:
Use High-Quality Ingredients
Splurge on ingredients like extra virgin olive oil, aged balsamic vinegar and fresh herbs. Start with the best ingredients you can find for optimal flavor.
Play With Flavor Combinations
Don't be afraid to experiment with mixing different flavors and acids. Keep adjusting until you get the right balance of tangy, sweet, savory and spicy.
Emulsify for Creamy Dressings
To make creamy dressings without oil or mayo, slowly drizzle in oils while blending to emulsify. Soft ingredients like avocados also lend creaminess.
Add Healthy Fats
While you want to avoid excess calories from oils, incorporating healthy fats from olive, avocado or nut oils can help your body absorb fat-soluble nutrients from salad veggies.
Store Properly
Keep homemade dressings in airtight containers in the refrigerator for up to a week or two. The acidity from vinegars and citrus will help preserve them.
Shake Before Serving
Give homemade dressings a shake or stir before drizzling to recombine any separation between the oil and acid.
Beneficial Ingredients for 0 Calorie Dressings
Crafting your own dressing allows you to include ingredients that add flavor and nutrition without excess calories. Here are some of the healthiest items to incorporate:
Extra Virgin Olive Oil
This antioxidant-rich oil provides heart-healthy fats. Use high quality extra virgin for the most benefits.
Citrus Juice
Lemon, lime and orange juice add bright flavor. Citrus juice also provides vitamin C.
Herbs and Spices
Herbs like parsley, cilantro and basil and spices like garlic, mustard and chili pepper add tons of flavor without calories.
Vinegars
Vinegars like balsamic, red wine and rice wine vinegars add tangy flavor and have antioxidant benefits.
Dijon Mustard
In addition to flavor, the vinegar in mustard acts as an emulsifier to help blend oil and acid.
Avocado
Blend creamy avocado with citrus juice and herbs to make dairy-free creamy dressings.
Choosing Store-Bought 0 Calorie Dressings
Making your own dressing is ideal, but if you need a store-bought option, read labels carefully to pick the healthiest choice. Watch out for:
- Excess sugar - limit to under 2-3g per serving
- Artificial colors or flavors
- Preservatives
- Trans fats or hydrogenated oils
- High sodium - opt for under 150mg per serving
- Thickening starches and gums
Ideally, choose dressings with recognizable ingredients and healthy fats like olive oil. Vinegar-based dressings are typically lower calorie than creamier options. When in doubt, stick to simple vinaigrettes and add your own fresh herbs and spices.
The Bottom Line
You don't have to avoid salad to cut calories or eat healthier. With homemade 0 calorie dressings, you can craft flavorful concoctions that complement your greens instead of drowning them in fat and excess calories. Experiment with herbs, spices, vinegars and oils to keep your salads nutritious, delicious and slimming.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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