Dress for Success with Salad Secrets
Many think of salads as a dieter's delight. Let us take a look at how these healthy inclusions can become a diet disaster. Building a healthy salad is a first step. Plenty of dark leafy greens, fresh baby spinach, carrots, tomatoes, mushrooms, and red and green peppers form the foundation for this healthy choice. But from there this healthy option can go downhill. Four tablespoons of your favorite dressing can ring the bell at 300 to 400 calories, 30 to 40 grams of fat, and 400 to 1200 mg of sodium. The typical amount of dressing added to a restaurant side salad is two to four tablespoons.
Salad secrets to dress your salad for success.
- Choose light, low-fat, or fat-free dressings when possible.
- If regular dressings are what you want, use sparingly, approximately one to two tablespoons.
- Order dressings on the side when out. Dip your fork in the dressing, then in your salad.
- To reduce sodium and fat, order olive oil and balsamic vinegar. Freely use balsamic vinegar, and lightly drizzle the oil.
- A typical vinaigrette dressing uses one part vinegar to three parts oil. Reverse this ratio to three parts vinegar to one part oil. Healthy oils to use include olive and canola oil. Add crushed garlic and Italian seasoning for more flavor.
- At home, consider the following ingredients to make your creamy dressings:
1 percent buttermilk, light or fat-free mayonnaise, skim milk, low-fat cottage cheese blended in your blender, nonfat plain yogurt, or nonfat sour cream. See our favorite recipe below. It can be used on lettuce or spinach salads, coleslaw, and potato or pasta salad.
Creamy Dill Salad Dressing
1/2 cup low-fat cottage cheese
1/2 cup light mayonnaise
1/2 cup skim milk
1 tablespoon olive oil
2 tablespoons white wine vinegar
1/8 teaspoon sugar
1 clove garlic, crushed;
or 1/2 teaspoon minced garlic
1 teaspoon dill weed
Pepper to taste
Directions: Using a food processor, blend together all ingredients until smooth.
1 tablespoon: 24 calories, 2 grams fat
A point to remember: Don't weigh your leafy greens down but lightly dress your salads for success. Enjoy and savor the fresh flavors of your vegetables.
