One of the biggest calorie and fat contributors to salad is the dressing. Sometimes, you could even be eating more calories in dressing than in the salad itself depending on what kind of dressing you use, and how much dressing you put on. If you'd like to have some flavor to your salad without the excess calories and fat from traditional dressings, here's a couple ideas:
- The tried and true: olive oil and vinegar. You'll get some of the good MUFAs with the olive oil, and for the vinegar or oil why not try some of the infused kinds with herbs and spices. As well, try a different type of vinegar besides balsamic like rice, date, fruit, honey, or coconut.
- How about no dressing at all, and just adding a small sprinkle of things like grated parmesan or asiago cheese, turkey bits, or sun dried tomatoes which already have some olive oil in it. If you need some "wetness" to the salad you can add a tsp of evoo, soy or teriyaki sauce, yogurt, or tahini + lemon. And again, go for minimal. The point is to compliment the flavor of the salad, not take it over.
- Olive Oil + fresh squeezed lemon, lime, or orange: One of my favorites is 2 tsp of olive oil with a few squirts of fresh lemon topped with a multi-herb salad seasoner like Emeril's BAM IT! Salad Seasoning
- Kombucha + evoo: Kombucha is basically created just like vinegar and has similar taste. Add some salad seasoner or your own mix of herbs to add some kick to the robusto.
- Here's a simple honey mustard dressing:
1 tablespoon Dijon mustard
2 tablespoons honey
3 tablespoons lemon juice
1/2 teaspoon salt
1/2 teaspoon ground pepper
3/4 cup olive or safflower oil
- Here's a simple Yogurt Dressing:
1/4 cup olive oil
1/4 cup plain yogurt
1 tablespoon lemon juice
1 crushed garlic clove
1/2 teaspoon salt
1/2 teaspoon dried dill weed or your favorite herb
Got any other great ways to add flavor to salad without traditional salad dressing?
