Diet sauces for vegetable salads. Dressing with yogurt

more for myself, but may be useful to someone.

DIETARY SALAD DRESSINGS

What to dress salads on a diet? This question invariably worries everyone who decides to lose weight and switch to healthy eating. Fatty sour cream, mayonnaise, sauces are sources empty calories that everyone wants to avoid. DietaClub magazine offers its readers diet salad dressing recipes that you can safely include in your diet.

The easiest way to cook dietary salad dressing is to use a lemon. Many diets, by the way, without fail include such dressings in their menu. So, for example, which many celebrities adhere to, it contains lemon dressing in their diet.

Lemon dressing with olive oil

1 tablespoon olive oil
3 tablespoons lemon juice
Salt to taste
Black pepper to taste

Mix all the ingredients, dress the salad just before serving.

Lemon honey dressing

25 ml freshly squeezed lemon juice
2 teaspoons honey
1 teaspoon wine vinegar
Salt to taste

Mix all ingredients and dress salad. This dressing is especially good for or other seafood.

Lemon dressing with mustard powder

2 tablespoons olive oil
4 tablespoons lemon juice
½ teaspoon dry mustard powder

Mix all ingredients. Ready gas station can be stored in the refrigerator.

Natural fat-free yogurt is dietary dressing base. With this product, you can prepare a lot of options for salad dressings that will not harm your figure.

Lemon yogurt salad dressing

For this dressing you will need:

2 tablespoons lemon juice

Just mix all the ingredients and let the dressing sit in the fridge for two hours.

Yogurt dressing with green onions

2 tablespoons chopped green onions
2 tablespoons chopped dill

Mix all the ingredients and let it brew in the refrigerator for a couple of hours.

Yoghurt dressing with mustard

250 ml fat-free natural yoghurt
1 teaspoon mustard (Dijon mustard works well)
1 teaspoon apple cider vinegar
¼ teaspoon dried dill
¼ teaspoon dry parsley

Mix mustard and yogurt and beat thoroughly with a blender, add the remaining ingredients and let the dressing brew in the refrigerator.

Yoghurt dressing with garlic

250 ml fat-free natural yoghurt
2-3 garlic cloves

Peel the garlic and pass through the garlic press. Add it to yogurt along with olive oil. Let it brew.

Yogurt dressing with basil

250 ml fat-free natural yoghurt
2 tablespoons chopped basil
Pinch of crushed white pepper
Pinch of crushed black pepper

Mix all the ingredients and let it brew.

Dietary dressings based on low-fat cheeses

For cooking diet dressing can also be used lean varieties cheese - Adyghe cheese, feta, mozzarella, tofu, ricotta. Such diet dressings great for vegetable salads with cucumbers, tomatoes, bell peppers or just lettuce. Thanks to various spices and additives, you can constantly experiment and create more and more new dressings.

Feta cheese dressing

50 grams of feta cheese
150 ml fat-free natural yoghurt
1 cucumber
1 teaspoon chopped dill

Whip all the ingredients in a blender and infuse the dressing in the refrigerator.

Dressing with ricotta cheese

50 grams of ricotta cheese
200 ml fat-free natural yoghurt
1 teaspoon Dijon mustard
1 teaspoon lemon juice

Mix all ingredients and beat in a blender.

Tofu dressing

100 grams of tofu
2 tablespoons apple cider vinegar
1 tablespoon grape seed oil
Sea salt to taste
Black pepper to taste
A pinch of ground dried garlic

Mix all the ingredients until a homogeneous mass is obtained, let it brew.

Diet dressings based on kefir

Excellent diet dressings can be prepared on the basis of kefir.

Dressing with kefir and green onions

100 ml low-fat kefir
bunch of green onions
Salt to taste

Whisk all the ingredients in a blender, let it brew for a bit and serve.

Dressing with kefir and olives

150 ml low-fat kefir
10 large olives
1 garlic clove
Salt to taste
Pepper to taste

Beat kefir, olives and garlic in a blender. Add salt and pepper to taste.

Dressing with kefir and herbs

150 ml low-fat kefir
5 sprigs of basil
5 sprigs of mint
1 tablespoon olive oil
Salt to taste
Pepper to taste

Whip all the ingredients in a blender, let it brew in the refrigerator.

How to dress a salad to make it tasty and healthy? Sometimes even the most dietary, purely vegetable salad can spoil the sauce: add calories and load the pancreas. But mayonnaise is by no means the only sauce that can make a salad delicious. There are others, and there are many.

The simplest, of course, is sunflower oil plus salt and pepper. This dressing is not only healthier, but also cheaper than mayonnaise. traditional salads from cucumbers, tomatoes and onions or from white cabbage and carrots are a perfect complement vegetable oil. But sometimes you want something more interesting. And rightly so: monotonous food can quickly get bored, it does not give pleasure, and therefore brings less benefit.

So, what can be a dietary salad dressing?

Vegetable oil based dressings

It is already reliably known that vegetable oil contributes to better assimilation vitamins from vegetables. Plus, they are low in calories. That is why experts recommend dressing salads with them. However, there are a lot of options for vegetable oil. At a minimum, stock up on the following types:

• sunflower unrefined;
• olive extra virgin;
• corn;
• linen;
• sesame;
• mustard.

Advice! You should be careful with sesame oil: it has strong smell sesame. If the grains themselves are already used in the salad, it is better to choose a neutral dressing, otherwise the dish will have an overabundance of sesame seeds. And in general, it costs a little less to add it than other oils.

An interesting option is a complex dressing of 4 tablespoons of oil, 2 tablespoons of lemon juice, 2 tablespoons french mustard And soy sauce(1 spoon). Also add salt and pepper (preferably freshly ground). Such a dressing must first be mixed in a separate bowl, and only then added to the salad.

This rule applies to all multi-component dressings: if you add each ingredient to the salad separately, they will be distributed unevenly and the taste will not be balanced. On the contrary, it is likely that one part of the salad will be very salty, and the other very sour.

Lemon dressings

Lemon is known for its ability to burn fat, so it is clearly necessary for the body, especially on the eve of summer. Of course, just like an apple, no one will eat a lemon. And here lemon juice in the gas station - why not?

Easy Lemon Dressing

Everything is elementary here: one tablespoon of lemon is diluted with 3 tablespoons of vegetable oil and the salad is seasoned with this mixture. For those who don't love unleavened dishes You can add some iodized salt.

Lemon dressing with honey

It would seem that products that are completely atypical for a salad: honey and lemon. But in fact, they are perfectly combined with each other, and with vegetables, herbs are in perfect harmony. This gas station is not for fruit salads(as it may seem at first), but for ordinary, vegetable or salads with meat or seafood. And of course, they are low in calories. Honey and lemon juice are mixed in a 2:1 ratio. If desired, you can add a little vinegar - regular or balsamic.

Dressing with greens

Grind half a bunch of green onions and basil, add 1 tablespoon of lemon juice and 150 ml of oil, mix everything well, add salt and season the salad.

Advice! For cutting greens in the kitchen, it is convenient to use ordinary culinary scissors: this way the process goes much faster, the chopped greens do not have to be removed from the board, and individual branches do not fall on the countertop. That is, with scissors, chopping greens is not only faster, but also cleaner.

Sauce with cranberries

Squeeze juice from cranberries - about 2 tablespoons, add the same amount of lemon juice and finely chopped parsley. Also add salt, pepper (you can lemon), mix - and that's it. This sauce is good for meat salads, since meat and cranberries are a well-known, long-established tandem.

Dressing with yogurt

Also available with yoghurt low calorie dressings. It's generally dietary product. Better, of course, to use homemade yogurt- it will be really natural. If you take store-bought yogurt for these purposes, then, of course, it should be without flavor additives: neutral, the simplest. Only in this case yogurt sauce will be dietary.

Lemon yoghurt dressing

Probably the easiest sauce ever. For 100 ml of yogurt you need 1 tbsp. l. lemon juice. Stir, let cool (especially true in summer). Dress the salad and serve immediately. You can decorate with a few sprigs of mint - it will add spice and freshness.

Dressing with greens

Natural yogurt goes well with absolutely any greens. IN this case you can try the version with shallots and dill. To do this, mix 1 cup of yogurt with half a bunch of finely chopped onions and the same amount of dill. The sauce can be salted if desired. This dressing is perfect not only for salad, but also for fish.

Advice! If you don't have shallots, you can use regular green leeks. The taste of the dressing will not suffer from this - it will simply become different.

Basil dressing

This option is very similar to the previous sauce, only basil acts as greens: it is so self-sufficient and has bright taste that he simply does not need supplements. Mix 1 cup of yogurt with half a finely chopped bunch of basil, let it brew and dress the salad.

Feta dressing

Salad sauce can also be prepared with such an atypical product as feta. This - low fat cheese, so the sauce will remain in the "low-calorie" category. On the other hand, feta will dilute the yogurt flavor. For such dressing, 50 g of feta and a few sprigs of dill are taken for a glass of yogurt. All beat in a blender until smooth: the dressing will turn out thick, but very tasty. In season, you can add one finely chopped cucumber.

There are many options for dietary dressings. And it doesn’t matter if the diet is prescribed by a doctor or is needed for weight loss: you can always eat delicious food!

The sauce is a real salvation for the hostess, because any dish can be made a thousand times tastier.

Many refuse to use sauces, as they increase the calorie content of the dish, and the composition of ready-made store-bought sauces in general often leaves much to be desired. But, nevertheless, this is not a reason to permanently abandon delicious dressing, just use recipes for healthy and low-calorie sauces.

Light salad dressings:

1. Mix soy sauce, oil and lemon juice. And instead of the usual sunflower it is better to use olive oil first cold pressing. Olive oil contains great amount vitamins and minerals that are easily absorbed by the body. It lowers cholesterol, normalizes arterial pressure, enhances the protective properties of the body. In addition, olive oil helps fight overweight thanks to high content it contains oleic acid, which improves the absorption and processing of fats. And the natural antioxidants in its composition cleanse the body of decay products and have a rejuvenating effect.

2. Replace sour cream with low-fat yogurt, add chopped garlic, spices (paprika, black ground pepper and others to taste) and a teaspoon of olive oil. Garlic has bactericidal properties, so it is recommended to use it in winter and spring, when there is a high chance of catching a cold. Garlic prevents the formation of harmful cholesterol in the body, lowers blood pressure, has a beneficial effect on the functioning of the biliary tract and speeds up metabolism.

3. And, of course, you definitely need to get into the habit of eating with salads only homemade mayonnaise , completely ignoring the harmful "store" sauce. To prepare a healthy mayonnaise, take a thick natural yogurt, 2 tablespoons of mustard, 1 tablespoon of lemon juice, 1 teaspoon of olive oil and beat everything well with a mixer or fork. You can add it to the sauce if you like. a raw egg. If the mayonnaise is too thick, add 1-2 tablespoons warm water and whisk again. Cool the finished mayonnaise in the refrigerator, it can be stored in a hermetically sealed container for about a week.

Sauces for meat

4. Tomato sauce with Italian herbs can be used to make pasta bolognese. To do this, scald the tomatoes with boiling water, remove the skin and chop them. Heat olive oil in a frying pan, add coarsely chopped garlic when it becomes golden color, take it out with a slotted spoon. Add the Italian herbs to the hot oil: oregano, basil, savory and lemongrass. cook tomato puree using a blender and mix the resulting mass with herbs and oil. If you want to reduce the calorie content of the sauce, then use tomato soup with basil from Herbalife.

5. Delicate sauce with mushrooms and cheese: chop the garlic and chop the mushrooms in small pieces, heat them in a pan with olive oil and, when the garlic becomes golden, pour in a little skimmed milk and sprinkle grated cheese on top (you can use feta, ricotta, tofu, or other low-fat cheese to taste). Let the sauce simmer until the cheese melts and the mixture has a smooth texture.

6. Low calorie barbecue: prepare tomato puree as in the recipe tomato sauce with Italian herbs. Then heat the olive oil in a saucepan over medium heat, add the chopped onion and simmer for about 5 minutes. When it becomes soft, add chopped garlic to the pulp and hold for a minute. Add tomato puree, half a tablespoon of honey, half a teaspoon balsamic vinegar, 2 teaspoons Dijon mustard, chili seasoning and Cayenne pepper. Cook everything together over low heat for about 30 minutes until the sauce thickens. Let the sauce cool down room temperature and serve with the main course.

Sauces for fish

7. Low Calorie Tartar: boil the eggs, peel them and separate the yolk from the protein. Rub the yolks on fine grater, add to them raw yolk, lemon juice and mustard. Beat the resulting mixture until smooth. At the same time, whisking constantly, pour in the olive oil in a thin stream. Add low fat yogurt, 2 tablespoons capers, 2 tablespoons grated pickled cucumbers, fresh dill and ground black pepper. Stir and serve with steamed fish.

8. Delicate Feta Sauce: grind in a blender 50 grams of feta cheese, a glass fat-free yogurt, 1 fresh cucumber and a sprig of dill. Let the sauce chill in the refrigerator and serve chilled. This dressing is great for red fish sandwiches, just add additional ingredients at your discretion: fresh or pickled cucumbers, bell pepper, lettuce or anything else to taste.

You can experiment endlessly with ingredients: swap yogurt for kefir, garlic for onions, vinegar for lemon juice, spices for fresh pepper and so on. But don't forget about nutritional value finished product. If you want to make your meal truly hearty, just add a tablespoon protein blend Formula 3 from Herbalife. It does not have its own taste and smell, so it can be added to any sauce.

You can contact a nutrition consultant who will help you choose an individual nutrition program by clicking on the link.

Gravy for cutlets

Sauces on PP (for those who are losing weight)

A small selection of sauces on PP, since I'm losing weight, this topic is very relevant to me.


1. Mustard dressing, great option for vegetable salad.
It turns out quite a large amount that can be stored for a long time in the refrigerator.
300 ml of olive oil, 50 g of table mustard, 300 ml of apple or balsamic vinegar, 2 g of ground black pepper, 20 g of salt. Other spices and sweeteners can be added if desired.

Cooking:

1. Grind table mustard, salt, sweetener until a homogeneous mass is obtained;

2. Then, whisking continuously, pour in the olive oil in a thin stream. Pour each portion of oil only when the previous portion is well connected in the form of a stable homogeneous emulsion;

3. Dilute the mixture with vinegar, add ground black pepper, other spices and mix well.

4. When served to the table mustard dressing pour into a gravy boat and garnish with sprigs of dill and parsley.

2. Garlic dressing. Great for a salad.
When cooking garlic salad dressingit is important to carefully crush or finely chop 4-5 cloves of garlic, grind them with salt (to taste) and add to garlic dressing 4 tbsp. cold spoons boiled water, mix everything. After that, add to the salad dressing 3 tbsp. tablespoons of very hot vegetable oil. Mix all ingredients thoroughly and after cooling garlic salad dressing ready.
This dressing is good for simple vegetable salads, boiled and stewed vegetables.
3. Tomato - in my opinion the most delicious of those that I have tried.
500 g tomatoes, basil, marjoram, olive oil, a little garlic. Tomatoes cut into halves, scald with boiling water, remove the skin. Heat the olive oil in a non-stick pan, chop the herbs and add to the oil. Turn off the fire, cover with a lid. In the meantime, chop the tomatoes with a blender, if desired, pass through a sieve to get rid of the seeds. Mix the tomato mass with herbs, if you do not like the consistency, you can add a little puree from baked apples to thicken the sauce.
4. Lemon.
Juice of 1 lemon, 2 tablespoons olive oil fresh herbs dill. Whip the olive oil in a food processor along with the herbs on the fastest setting so that the dill is finely chopped and the oil seems to turn green. Add lemon juice, mix. Suitable for dressing all vegetable salads, as well as for serving with white fish.
5. Mayonnaise or Yoghurt Mustard Sauce
3 egg yolks, 1 tablespoon mustard powder, curry powder or a little turmeric, dried ginger and cumin, 1 cup thick Greek yogurt(take the lowest calorie version), or instead of yogurt, you can take 3 tablespoons of quality olive oil (extra virgin).
Beat raw yolks together with mustard powder until a homogeneous mass is obtained. Mix with spices and add to yogurt, whisk vigorously for 5-6 minutes, but do not allow the yogurt to “separate”. If the sauce is planned to be used with hot dishes, it is better to take 10% sour cream or matsoni, they do not delaminate. If you can afford some "extra" calories, yolks and mustard powder can be whipped with 3 tablespoons of quality olive oil. In this case, the cooking time of the sauce will increase by 10 minutes, but the product will saturate you additionally healthy fats omega three and omega six.

Chilly dip for vegetables or poultry (chicken, turkey):
1 cup (200 g) yogurt
2 tbsp. spoons of chilli sauce
1 teaspoon lemon juice
some salt

Green dip for vegetables, fish, poultry:
1 cup (200 g) yogurt
100 ml green peas (drain)
100 g fresh cucumber

salt, black pepper to taste

Grind peas, onion and cucumber in a mixer or food processor, add to yogurt, salt, pepper, let it brew.

Spanish sauce for grilled meat or vegetables:
1 cup (200 g) yogurt
1 tomato
8-10 black or green olives
1 garlic clove
1-2 tablespoons finely chopped green onions
salt, black pepper to taste
Chop all the vegetables with a knife and add to the yogurt.

Curry sauce for poultry and vegetables
1 cup (200 g) yogurt
1 apple
1 teaspoon curry powder

Cut the apple as small as possible (cubes) and immediately mix with yogurt and curry powder.

Sauces for fish, vegetables, boiled eggs:
All these sauces are also prepared in the manner described above.
1. 1 cup (200 g) yogurt
1 apple
1 pickled cucumber
1 tbsp prepared mustard
salt, black pepper to taste

2. 1 cup (200 g) yogurt
5 peeled finely chopped sprats

3. 1 cup (200 g) yogurt
finely grated zest of half a lemon
2 tbsp lemon juice
2 tablespoons finely chopped dill
salt to taste

Sauces for fish:
1. 100 g low-fat sour cream, or, if available, yogurt soft cheese(if it is not possible to buy, it is obtained by long-term straining of yogurt through a cloth)
1 tbsp prepared horseradish
salt to taste
Mix everything. This is one of the best sauces For boiled fish and fish cakes.

1. Orange mix

Squeeze the juice of one orange, add the same amount of fat-free yogurt to it. Season with salt, pepper and sugar to taste. Whisk in a mixer

One bunch of dill, finely chop, add 100 g diet yogurt, 1 tbsp. l. apple cider vinegar, pepper and sugar to taste. Mix all ingredients thoroughly in a mixer.

3. Mediterranean dressing

Finely chop the onion and basil, pour over the juice of one lemon and 125 ml of olive oil, mix

We cut the melted cheese into small cubes, chop the dill, squeeze out 1 clove of garlic, mix everything with kefir with 1% kefir (preferably with a blender). Dress the salad with this mixture.

5. Garlic dressing

When preparing it, it is important to carefully crush or finely chop 4-5 cloves of garlic. Grind them with salt (to taste) and add 4 tbsp. tablespoons of cold, preferably sparkling water (sparkling water makes the taste of garlic more active). We mix everything. After that, add 3 tbsp. tablespoons of very hot vegetable oil. Beat all the ingredients thoroughly with a fork or whisk until the oil turns white. After cooling, the garlic salad dressing is ready.

This dressing is good for simple vegetable salads, boiled potatoes and vegetables

Mix lemon and cranberry juice V equal proportions, add olive oil, then - chopped green onion and parsley.

7. Cottage cheese dressing

Soft diet low-fat cottage cheese mix with 2.5% fermented baked milk in a ratio of 1/1.

The resulting mixture is very similar in taste and consistency to ordinary sour cream.

But our "sour cream" fat content is not higher than one and a half percent and not less than 10 g of protein per 100 g of product.

This mixture can be used not only for dressing vegetable salads, but also added to soup, as well as dressing fruit and berry salads.

8. honey lemon dressing for salad

Squeeze the juice from half a lemon (3-4 tablespoons), mix thoroughly with vegetable oil, honey, with a teaspoon very finely chopped lemon peel and finely chopped parsley.

Season the salad with this sauce, add salt and freshly ground pepper, mix, let stand for 30 minutes in the refrigerator, mix again and serve

9. Salad dressing

Beat with a whisk or fork 3 tbsp. l. sesame oil, 5 tbsp. l. rice vinegar, 2 tbsp. l. honey, 2 tbsp. l. soy sauce.

Sesame oil can be replaced with olive or other vegetable oil, to taste, and rice vinegar replace with any fruit bite.

Bon appetit!