Salads Dressings fit perfectly into our low-GI lifestyle with their emphasis on vegetables and their typically low carbohydrate contents. This article includes a selection of both side-dish salads and main-dish salad meals. We try to have at least one salad meal a week during the summer when fresh vegetables are plentiful and we don’t feel like cooking. There also are a couple of Salad Dressings recipes. Most commercial Salad Dressings is not that bad nutritionally, but these are some we like that are a little different from the ones in the grocery store.

1. Creamy Asian Dressing

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

This is a creamy Salad Dressings with Asian flavorings. But you may find that you like it well enough to use every day.
8 ounces (225 g) tofu
1/4 teaspoon dried oregano
1/4 teaspoon marjoram
1 clove garlic, minced
3 tablespoons (45 ml) balsamic vinegar
2 tablespoons (30 ml) Dick’s Reduced Sodium Soy Sauce (see recipe in chapter 2)
1/4 cup (25 g) green onions, chopped
2 tablespoon (30 ml) lemon juice
1/4 cup (60 ml) water

Place tofu slices in a blender or a food processor fitted with the metal blade. Add remaining ingredients and only as much water as needed to make desired consistency. Process until smooth.

Yield: 32 servings

Each with: 12g water; 5 calories (34% from fat, 32% from protein, 35% from carb); 0g Protein; 0g total fat: 0g saturated fat: 0g monounsaturated fat: 0g polyunsaturated fat: 0gcarb: 0g fiber: 0g sugar: 6 mg phosphorous: 3 mg calcium: 0 mg iron: 1 mg sodium: 19 mg potassium: 9 IU vitamin A: 0 mg ATE vitamin E: 1 mg vitamin C: 0 mg cholesterol

Glycemic Index: Low

2. Balsamic Vinaigrette

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

This dressing has a more distinct flavor than many of the balsamic dressing sold commercially. The mustard seems to raise it to a higher level.

1 tablespoon (11 g) Dijon mustard
1/4 cup (60 ml) balsamic vinegar
2 tablespoons (30 ml) water
2 tablespoons (30 ml) fresh lemon juice
1/4 teaspoon pepper
1/4 teaspoon dried tarragon
1 clove garlic, minced
1/4 cup (60 ml) olive oil

In a jar, combine the mustard, vinegar, water, lemon juice, pepper, tarragon, and garlic. Shake well to combine. Add oils and shake again. Chill before serving.

Yield: 12 servings

Each with: 11g water: 42 calories (96% from fat, 1 % from protein, 3% from carb): 0g Protein: 5g total fat: 1g saturated fat: 3g monounsaturated fat: 0g polyunsaturated fat: 0g carb: 0g fiber: 0g sugar: 2 mg phosphorous: 2 mg calcium: 0 mg iron: 15 mg sodium: 9 mg potassium: 4 IU vitamin A: 0 mg ATE vitamin E: 1 mg vitamin C: 0 mg cholesterol

Glycemic Index: Low

3. Buttermilk Dill Dressing

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

This is a good dressing when you are having fish or chicken.

1/4 cup (60 g) low-sodium mayonnaise
1/2 cup (120 ml) buttermilk
1 tablespoon (10 g) minced onion
2 teaspoons (2 g) dill
1 teaspoon basil
1 tablespoon (4 g) parsley
1/4 teaspoon garlic powder
Dash cayenne pepper

Combine ingredients in a blender or food processor and process until smooth. Refrigerate several hours or overnight before serving to allow flavor to develop.

Yield: 6 servings

TIP: Replace one teaspoon of the dill with oregano or Italian seasoning for a good ranch-type dressing.

Each with: 21g water: 79 calories (84% from fat, 5% from protein, 11 % from carb): 1g protein: 7g total fat: 1g saturated fat: 2g monounsaturated fat: 3g polyunsaturated fat: 2g carb: 0g fiber: 1g sugar: 37 mg calcium: 0 mg iron: 25 mg sodium; 68 mg potassium: 115 IU vitamin A: 2 mg vitamin C: 6 mg cholesterol

Glycemic Index: Low

 

4. Sun-Dried Tomato Vinaigrette

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

This dressing has a nice flavor, but it also contains a fair amount of fat, which I’ve not made any attempt to reduce.

3 tablespoons (45 ml) white wine vinegar
1/4 cup (14 g) chopped sun-dried tomatoes
1 teaspoon Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon sugar
1/4 tablespoon white pepper
1/3 cup (80 ml) olive oil

Shake ingredients together in a jar with a tight-fitting lid.

Yield: 8 servings

Each with: 7g water: 70 calories (91 % from fat, 1 % from protein, 8% from carb): 0g protein: 7g total fat: 1g saturated fat: 5g monounsaturated fat: 1g polyunsaturated fat: 1g carb: 0g fiber: 0g sugar: 6 mg phosphorus: 3 mg calcium: 0 mg iron: 16 mg sodium: 63 mg potassium: 45 IU vitamin A: 5 mg vitamin C: o mg cholesterol.

Glycemic Index: Low

 

5. Poppy Seed Dressing

 

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

This dressing is good on just about any kind of salad, but it seems to be particularly good on cabbage or cauliflower.

1/4 cup (40 g) onion, chopped
3/4 cup (175 ml) white wine vinegar
2 tablespoon (30 ml) olive oil
21/2 tablespoons (22.5 g) poppy seeds
1 tablespoon (13 g) sugar
1 teaspoon dry mustard
3/4 cup (175 ml) olive oil

Combine first 6 ingredients in container of electric blender; blend well. Slowly add 3f4 cup (175 ml) oil, continuing to blend until thick. Pour into a jar with a tight-fitting lid and chill. Shake well before serving.

Yield: 12 servings

Each with: 17g water: 158 calories (94% from fat, 1 % from protein, 5% from carb): 0g Protein: 17g total fat: 2g saturated fat: 12g monounsaturated fat: 2g polyunsaturated fat: 2g carb: 0g fiber: 2g sugar: 18 mg phosphorous: 29 mg calcium: 0 mg iron: 2 mg sodium: 30 mg potassium: 0 IU vitamin A: 0 mg ATE vitamin E: 0 mg vitamin C: 0 mg cholesterol

Glycemic Index: Low

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6. Oriental Coleslaw

 

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

Coleslaw gets an Asian makeover in this recipe featuring Chinese cabbage and a dressing flavored with soy sauce, rice wine vinegar, and sesame oil.

2 cups (140 g) bok choy, finely shredded
1/4 cup (38 g) green bell pepper, chopped
1/4 cup (28 g) carrot, coarsely shredded
3 tablespoons (45 ml) rice wine vinegar
2 teaspoons (1 g) sugar substitute, such as Splenda
2 teaspoons (5.4 g) sesame seeds, toasted
2 teaspoons (10 ml) Dick’s Reduced Sodium Soy Sauce (see recipe in chapter 2)
1 teaspoon sesame oil
1/8 teaspoon red pepper flakes

Toss first three ingredients together. Mix remaining ingredients. Pour over vegetables and toss to coat.

Yield: 4 servings

Each with: 76g water: 45 calories (38% from fat, 8% from protein, 53% from carb): 1g Protein: 2g total fat: 0g saturated fat: 1g monounsaturated fat: 1g polyunsaturated fat: 6g carb: 1g fiber: 1g sugar: 27 mg phosphorous: 35 mg calcium: 1 mg iron: 136 mg sodium: 108 mg potassium: 1426 IU vitamin A: 0 mg ATE vitamin E: 10 mg vitamin C: 0 mg cholesterol.

Glycemic Index: Low

 

7. Barbecue Coleslaw

 

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

This slaw comes with the barbecue flavor already in it, so it’s great for topping barbecue sandwiches. It’s also good on burgers or just as a side dish.

2 cups (140 g) cabbage, grated
1/2 cup (50 g) celery, grated
1 cup (150 g) green bell pepper, grated
1/2 cup (80 g) onion, minced
3/4 cup (180 g) low-sodium catsup
1/4 cup (60 ml) cider vinegar
2 tablespoons (2 g) brown sugar substitute, such as Splenda
11/2 tablespoons (25 ml) Worcestershire sauce
1 tablespoon (11 g) prepared mustard
1/4 teaspoon red pepper flakes
1/2 teaspoon liquid smoke

Combine all vegetable ingredients in a large bowl. Mix all other ingredients into the bowl. Chill and serve.

Yield: 6 servings

Each with: 102g water: 59 calories (5% from fat, 10% from protein, 85% from carb): 2g Protein: 0g total fat: 0g saturated fat: 0g monounsaturated fat: 0g polyunsaturated fat: 14g carb: 2g fiber: 10g sugar: 33 mg phosphorous: 29 mg calcium: 1 mg iron: 57 mg sodium: 293 mg potassium: 476 IU vitamin A: 0 mg ATE vitamin E: 43 mg vitamin C: 0 mg cholesterol.

Glycemic Index: Low

 

8. Dilled Cucumbers

 

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Dilled cucumbers just seem to go well with fish, but you can serve them with any meat, and you won’t be disappointed.

2 medium cucumbers, peeled and sliced
1 large onion, sliced
2 tablespoons (8 g) fresh dill, chopped
1 teaspoon sugar substitute, such as Splenda
1/2 cup (120 ml) white vinegar
1/2 teaspoon freshly ground black pepper

In a medium bowl, combine cucumbers, onion, and dill. Stir sugar substitute into vinegar to dissolve. Add to the cucumber mixture; season with pepper. Cover and refrigerate several hours or overnight.

Yield: 10 servings

Each with: 83g wate: 20 calories (5% from fat, 13% from protein, 82% from carb): 1g Protein: 0g total fat: 0g saturated fat: 0g monounsaturated fat: 0g polyunsaturated fat: 4g carb: 1g fiber: 2g sugar: 24 mg phosphorous: 26 mg calcium: 1 mg iron: 4 mg sodium: 142 mg potassium: 100 IU vitamin A: 0 mg ATE vitamin E: 3 mg vitamin C: 0 mg cholesterol.

Glycemic Index: Low

 

9. Pasta and Artichoke Heart Salad

 

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

Artichoke hearts give this pasta salad a flavor boost and lift it above the “ordinary” pasta salads. The overall effect is sort of Mediterranean.
2 cups (210 g) elbow macaroni
3/4 pound (340 g) marinated artichoke hearts
1 cup (150 g) green bell pepper, chopped
1/2 cup (55 g) carrot, coarsely grated
1/2 cup (50 g) sliced black olives
1/4 cup (60 ml) red wine vinegar
1/2 teaspoon basil
1/4 teaspoon pepper

Cook pasta until al dente. Rinse with cool water. Drain and put in mixing bowl. Chop artichokes into bite-sized pieces. Add to pasta. Add the rest of the ingredients. Mix well and allow to stand for 2 hours in the refrigerator.

Yield: 4 servings

Each with: 153g water: 274 calories (9% from fat, 15% from protein, 76% from carb): 10g Protein: 3g total fat: 0g saturated fat: 1g monounsaturated fat: 1g polyunsaturated fat: 53g carb: 8g fiber: 4g sugar: 188 mg phosphorous: 76 mg calcium: 4 mg iron: 244 mg sodium: 545 mg potassium: 3060 IU vitamin A: o mg ATE vitamin E: 40 mg vitamin C: 0 mg cholesterol.

Glycemic Index: Low

 

10. Pasta and Kidney Bean Salad

 

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

This is really an easy salad to put together, especially if you’re like me and tend to cook a whole pound of kidney beans while you are doing it, and then wonder what to do with the leftovers.

2 cups (270 g) rotini or other medium-sized pasta
2 cups (200 g) red kidney beans, cooked
1 cup (120 g) zucchini, diced
1 cup (150 g) green bell pepper, diced
1 cup (180 g) tomato, chopped
1/3 cup (34 g) green olives, chopped
1 cup (225 g) mayonnaise
1/2 teaspoon chili powder
1/2 teaspoon coriander
1/2 teaspoon paprika
1/4 teaspoon sage

Cook pasta until al dente. Rinse and drain. Put in large bowl and add rest of the ingredients. Mix thoroughly and serve at room temperature.

TIP: You can enhance the Mediterranean feel of this salad by crumbling a little feta cheese over it.

Yield: 6 servings

Each with: 130g water: 383 calories (69% from fat, 8% from protein, 24% from carb): 8g Protein: 30g total fat: 5g saturated fat: 8g monounsaturated fat: 16g polyunsaturated fat: 23g carb: 8g fiber: 2g sugar: 129 mg phosphorous: 65 mg calcium: 3 mg iron: 423 mg sodium: 436 mg potassium: 641 IU vitamin A: 29 mg ATE vitamin E: 28 mg vitamin C: 14 mg cholesterol.

Glycemic Index: Low

319424343315-min-300x180 10 Best Healthy Salad Dressings To Lose Weight Fast

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