Is Ginger Dressing Fattening? Nutrition Facts and Healthy Recipe Ideas

Is Ginger Dressing Fattening?

Ginger dressing is a flavorful salad dressing that contains ginger as one of the main ingredients. But is ginger dressing actually fattening? The answer depends on how the dressing is made and what other ingredients are used.

Ginger itself is very low in calories. In its raw form, ginger contains only 80 calories per 100 grams. It also contains no fat, cholesterol, or sodium. So just ginger on its own is not fattening at all.

However, many commercial ginger dressings and homemade ginger dressing recipes contain other ingredients like oil, soy sauce, and added sugars. These extra ingredients can significantly increase the calorie and fat content of the dressing.

Low Fat Ginger Dressing

To make a low fat ginger dressing at home, try using low calorie ingredients like:

• Ginger - Fresh grated ginger or ginger juice adds flavor without calories or fat.
• Vinegar or lemon juice - Adds tangy flavor and acidity without calories.
• Low-sodium soy sauce or tamari - For saltiness and umami flavor.
• Water or vegetable broth - Adds volume without fat or calories.
• Sweetener - A small amount of honey, maple syrup, or stevia to balance flavor.

Combine these ingredients in proportions according to your taste preferences for a low calorie ginger dressing. You can also try thinning it with a little water if needed.

Healthy Oils

While oil does contain calories and fat, you can make a healthier ginger dressing by choosing the right oils. Some good options include:

• Extra virgin olive oil
• Avocado oil
• Walnut oil
• Sesame oil
• Grapeseed oil

Use just 1-2 tablespoons of one of these healthy oils to make your dressing. This adds beneficial fats and antioxidants without too many calories. Pair the oil with vinegar and ginger for a tasty salad topper.

Watch Out for Added Sugars

One of the things that can really make ginger dressing more fattening is added sugars. Bottled salad dressings often contain high fructose corn syrup, brown sugar, or other added sweeteners.

Be sure to check the ingredient list and nutrition facts when buying ginger dressing. Or make your own using just a drizzle of natural sweeteners like honey or maple syrup.

Thickening Agents

Some ginger dressing recipes use cornstarch, flour, or other thickeners to give the dressing more body. But these ingredients are refined carbs that can spike blood sugar.

For a healthier thick ginger dressing, puree some soaked cashews or silken tofu. You can also use a little mashed avocado. This keeps the dressing thick and creamy without unnecessary carbs.

Low Calorie Ginger Dressing Options

When shopping for bottled ginger dressing, look for options under 50 calories per 2 tablespoon serving. Some good low calorie brands include:

• Annie's Naturals Ginger Sesame Dressing
• Brianna's Poppyseed Dressing
• Newman's Own Sesame Ginger Dressing
• Girard's Light Champagne Dressing

You can also find reduced calorie ginger dressings at Trader Joe's, Whole Foods, and other health food stores. Just be sure to still check the labels for added sugars.

Health Benefits of Ginger

Using fresh ginger to make your own dressing provides some great health bonuses. Here are some of the top wellness benefits of ginger:

Anti-Inflammatory Effects

Ginger contains compounds called gingerols that have potent anti-inflammatory properties. Chronic inflammation is linked to many diseases, so eating ginger may provide protective effects.

Immune Support

Regularly consuming ginger may help give your immune system a boost. Compounds in ginger have antiviral and antibacterial properties that can help fight off infections.

Nausea Relief

Ginger has long been used as a natural remedy for nausea and vomiting. The compounds in ginger appear to help relax the stomach and suppress stomach acid secretion.

Heart Health

Some studies suggest ginger may help lower cholesterol and blood pressure levels, reducing risk of heart disease. More research is still needed to confirm the heart health benefits.

Blood Sugar Control

Ginger shows promise for improving blood sugar regulation, especially for people with type 2 diabetes. It may help improve insulin sensitivity and lower fasting blood sugar levels.

So using fresh ginger in homemade dressing provides flavor along with some valuable health perks. Just be mindful of keeping the other ingredients light and healthy.

How to Make Ginger Dressing

It's easy to make fresh ginger dressing at home with minimal ingredients. Here are two simple ginger dressing recipes to try:

Asian Ginger Dressing

This light dressing is perfect for Asian-inspired salads.

Ingredients:

• 1/4 cup rice vinegar
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon olive oil
• 1 tablespoon grated fresh ginger
• 1 teaspoon honey
• 1 clove garlic, minced
• 1 tablespoon water

Instructions:

1. Whisk together all ingredients in a small bowl until well combined.
2. Let sit for 5 minutes for flavors to develop.
3. Whisk again before drizzling over salad.

Orange Ginger Dressing

For a citrusy twist, try this orange ginger dressing.

Ingredients:

• 1/3 cup fresh orange juice
• 3 tablespoons rice vinegar
• 1 tablespoon olive oil
• 1 teaspoon grated ginger
• 1 garlic clove, minced
• 1 teaspoon honey
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Instructions:

1. Whisk all ingredients together in a small bowl.
2. Let sit for 5 minutes for flavors to develop.
3. Whisk again before use.

Store any leftover dressing in the fridge for up to 5 days. Add more orange juice or water if the dressing thickens up too much.

Uses for Ginger Dressing

Ginger dressing is versatile enough to drizzle over all types of salads and other dishes too. Here are some tasty ways to use it:

Salads

Toss ginger dressing with mixed greens, chicken or tofu, veggies, nuts, and dried fruit for a flavorful main dish salad.

It's also great on lighter salads with ingredients like cucumbers, edamame, carrots, cabbage, and bell peppers.

Grain Bowls

Stir a little ginger dressing into grain bowls featuring quinoa, brown rice, farro, or couscous along with your choice of proteins, veggies, and toppings.

Wraps and Sandwiches

Use ginger dressing as a flavorful sandwich spread or drizzle it over wraps with turkey, ham, falafel, or your favorite fillings.

Veggie Dip

Thin some ginger dressing with a little water or soy milk for a tasty veggie dipping sauce for fresh crudités.

Marinade

Let meat, tofu, or tempeh soak up the flavors of ginger dressing before cooking for extra flavor.

Soba Noodle Salad

Toss chilled soba noodles with julienned veggies and ginger dressing for a Japanese-inspired noodle salad.

Key Takeaways

Ginger dressing can be a delicious and healthy salad topper with the right ingredients. To keep it from being fattening, opt for homemade dressing with minimal added oils and sugars. Use fresh ginger for maximum nutrition and flavor. Then drizzle over salads, grains, wraps, veggies, and more to enjoy its bright taste.

With some creativity, ginger dressing can add a flavor punch without unwanted calories or fat.

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.