Creamy, cool, and refreshing, this avocado lime dressing works great on salads or served as a tasty dip for fresh veggies. Avocado is a great source of heart-healthy monounsaturated fats and may help boost your HDL good cholesterol levels 9 , A 2-tablespoon ml serving contains the following nutrients 1 , 8 , 9 , 11 , 12 , 13 :.
This tart, tasty salad dressing is a great choice to help brighten up your favorite salads and vegetable dishes. It works especially well for simple salads that need a bit of extra zing, thanks to its zesty citrus flavor. A 2-tablespoon ml serving contains the following nutrients 1 , 14 , 15 :. A 2-tablespoon ml serving contains the following nutrients 1 , 7 , 15 , 16 :. Versatile, creamy, and delicious, ranch dressing is one of the most popular salad dressings available. In this homemade alternative, Greek yogurt gives a healthy twist to this tasty condiment.
This version works well as a dipping sauce or dressing. A 2-tablespoon ml serving contains the following nutrients 11 , 17 , 18 , 19 :. Apple cider vinaigrette is a light and tangy dressing that can help balance the bitterness of leafy greens like kale or arugula. Plus, drizzling this apple cider vinaigrette over your favorite salads is an easy way to squeeze in a serving of apple cider vinegar, a powerful ingredient loaded with health benefits.
In particular, some studies have shown that apple cider vinegar may reduce blood sugar levels and lower triglyceride levels 20 , A 2-tablespoon ml serving contains the following nutrients 1 , 7 , 14 , 15 , 16 :. It also features both ginger and turmeric, two ingredients that have been associated with several health benefits. For example, ginger may help reduce nausea , relieve muscle pain, and decrease your blood sugar levels 22 , 23 , Meanwhile, turmeric contains curcumin, a compound well studied for its anti-inflammatory and antioxidant properties A 2-tablespoon ml serving contains the following nutrients 1 , 15 , 16 , 26 , 27 :.
The dressings above are packed with flavor and made from simple ingredients that you probably already have sitting on your shelves. Even then, it is advisable to make a small batch and use a moderated amount on your salad.
The basic ingredient in a blue cheese dressing, as the name suggests, is blue cheese. You should stay away from this tangy salad dressing especially if you are following a strict diet. The cheese, though tangy and appealing to the taste buds, adds tons of fat and sodium in the mix.
The dressing has a high caloric value and is a big no-no for anyone trying to lose weight. The cheese can be substituted with Greek yogurt to maintain the sourness and the tang and yet give it a healthier twist. Even though blue cheese is advisable during a ketogenic diet, the dressing made from blue cheese does contain sugar.
Even though Italian salad dressings are a better alternative from its creamier counterparts, it still holds a major percentage of your daily calorie intake. Italian dressings have no nutritional value.
It is worse if you opt for store-bought alternatives. It is advisable to go for homemade substitutes made with ingredients that are healthier and add some value to your salad. Caesar dressings are a staple at most restaurants and is a favorite for many new and regular salad eaters.
The much-adored taste of the sauce comes from the Parmesan cheese, oil and egg yolks with which it is made. The cheese and the oil in the ingredients make the dressing fatty and salty. Anybody looking to lose weight should stay away from Caesar dressings. A salad dressing makes a boring salad much more palatable, making them irresistible. However, a lot of them put all the effort you do at the gym to waste. Instead, you should consciously shift to healthier alternatives like vinaigrette or even plain vinegar for the much-needed tang in your salad.
If your taste buds compel you to take creamier options, make sure you use healthier home-made alternatives to keep yourself on track for your weight loss goal. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox. Thank you for subscribing!
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This recipe from Wellness Mama results in a pretty pink raspberry vinaigrette that's as tasty in a salad as it is used for a meat marinade. Made with buttermilk, salt, onion, garlic, and herbs, ranch dressing and most ranch-flavored foods have me hypnotized like the rest of America. That said, the wildly popular salad accompaniment simply isn't a great choice if you're trying to maintain a relatively low-caloric diet geared toward weight loss or even weight maintenance.
While it's noble to incorporate more vegetables into your diet, drenching your lettuce or dipping your carrots in copious amounts of ranch dressing doesn't add any vitamins or nutrients to the experience. Since eating too much fat—especially saturated fat that your body has a hard time ridding itself of—leads to weight gain, you want to avoid fatty dressings like ranch.
Moreover, commercial ranch dressings like Hidden Valley's The Original Ranch contain as much as 22 grams of fat along with disturbing additives like MSG for enhanced flavor and a whopping milligrams of sodium. If you have the inner strength, just say no to the creamy, tangy allure of this buttermilk siren. Thousand Island is a dressing that can be prepared in a variety of ways, however, most versions will have a base of mayonnaise, ketchup or tomato puree, and egg.
Consider how much mayo you ought to be eating in one sitting and that will give you a good idea of how much Thousand Island dressing you want to consume as part of a single serving of salad. While it's possible to make a slightly healthier version of this topping at home, most commercial varieties will be loaded with preservatives, flavorings, and colorings. Since this dressing is void of essential vitamins and minerals, there are no real benefits, only a whole lot of saturated fat, sodium, cholesterol, and sugar —all of which put you at risk for health problems such as heart disease, high blood pressure, and diabetes.
If you love the taste of Thousand Island, try making a small batch at home and enjoy in moderation. Traditionally made with a blend of cream, blue cheese, and mayo, blue cheese dressing may taste delicious, but it's a big diet no-no.
It's creamy. It's tangy. It's loaded with chunks of blue cheese. I totally get the appeal. While it's not as offensive as other dressings in the creamy category, this cheesy salad pairing can be high in fat and sodium when you opt for commercial types such as Marie's Chunky Blue Cheese.
With of its calories derived from fat, blue cheese dressing certainly qualifies as an indulgence. A better option? Try making your own lighter version of you favorite dressing.
Subbing in nonfat Greek yogurt is a great way to lighten up without losing flavor. While Italian dressing can be a lighter, less fatty alternative to creamy dressings, it too has its faults, especially when you opt for commercial brands.
For one thing, it's still high in sodium without providing any of the essential nutrients required for a balanced diet. And with 18 percent of your daily value for fat per serving a measly two tablespoons!
If you have even a little extra time, the healthier alternative is to make your own. This recipe from The Gracious Pantry for herbaceous, bright, and tangy Italian dressing is made with simple pantry ingredients with names you can pronounce, resulting in a light concoction you can use to dress up all the lettuce leaves.
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