Low calorie salad dressings. Dressing with kefir and olives
Even with the same ingredients, you can cook a variety of salads using original dressings. But to make the salad not only tasty, but also healthy, we suggest using several recipes for unusual dressings. In addition, they are low in calories and will not add extra pounds to you.
1. Classic French Vinaigrette
Ideal for salads with beans and mushrooms.
Ingredients:white wine vinegar - 2 tablespoons, Dijon mustard - 1 teaspoon, olive oil - 6 tablespoons, black pepper, salt.
Cooking method: Mix vinegar, mustard and salt. Using a whisk, combine the resulting mixture with olive oil. At the very end of whipping, add ground black pepper. Dress the salad and serve.
2. Sour cream and yogurt dressing
Garlic and dill add a piquant taste to this sauce.
Ingredients:natural low-calorie yogurt - 1 cup, low-fat sour cream - ½ cup, garlic - 1 clove, chopped dill - 1 tablespoon, red pepper, salt.
Cooking method: Pass the garlic through a press. Add salt. Mix yogurt and sour cream. Continuing to beat, add garlic, dill and pepper. Let the dressing rest in the refrigerator for 10 minutes before serving.
3. Tomato-garlic dressing
This spicy dressing will enrich the taste of vegetable salads.
Ingredients:tomato juice - 50 ml, vegetable oil - 100 ml, garlic - 2 cloves, sugar, salt, chopped green onions - 2 tablespoons, ground black pepper.
Cooking method: Chop onion and garlic. Add sugar and salt to taste. Pour in the tomato juice. Mix thoroughly, adding vegetable oil in a thin stream.
For an even tastier fruit salad, add a gourmet honey and apple juice dressing.
Ingredients:apple juice - 6 tbsp., lemon juice - 2 tbsp. l., honey - 1 tbsp., pepper, salt.
Cooking method: Mix apple juice with lemon juice. Add honey, black pepper and salt to taste. Lightly beat the dressing with a whisk.
The original taste of the dressing is given by an unusual combination of kefir, herbs and mustard.
Ingredients: low-fat kefir - 1 cup, lemon juice - 2 tbsp, dill - ¼ tbsp, mustard - ½ tsp.
Cooking method: Mix honey and yogurt well. Then add lemon juice, mustard and orange zest. Mix all ingredients until smooth.
6. Vinegar dressing with olive oil
Decorate a salad of fish and lettuce with such a spicy dressing.
Ingredients:balsamic vinegar - 2 tablespoons, olive oil - 4 tablespoons, ground black pepper, garlic - 1 clove.
Cooking method: Pass the garlic through a press. Whisk together olive oil and vinegar. Add garlic and black pepper. Mix all ingredients thoroughly.
Easy-to-prepare dressing is ideal for vegetable salads and seafood dishes.
Ingredients:sunflower oil - 50 ml, soy sauce - 4 tablespoons, lemon juice - 3 tablespoons, garlic - 1 clove, pepper.
Cooking method: Pour soy sauce and sunflower oil into a bowl. Mix well. Mince the garlic. Add lemon juice and garlic to the mixture. Pepper. Mix and dress salad.
Bon appetit!
And on the eve of the holidays, and for a variety of daily diet for dressing salads become a real lifesaver for those who, for the benefit of the dish, do not forget about its taste. There are many dressings with which even the most uncomplicated salad can turn into a small culinary masterpiece.
Delicious, light, healthy, low-calorie and, most importantly, easy to prepare - meet our wonderful selection of recipes for diet sauces and dressings. And Bon Appetit!
Salad dressings with lemon
Lemon adds a fresh, zesty flavor to any sauce. The main thing is to follow the prescription proportions.
1. Lemon Olive Dressing:
- lemon juice - 3 tablespoons
- salt, black pepper to taste
Mix all the ingredients thoroughly and dress the salad just before serving.
2. Lemon honey sauce
- lemon juice - 25 ml
- honey - 2 teaspoons
- olive oil - 1 teaspoon
- salt to taste
Thoroughly mix all the sauce ingredients and dress the salad just before serving.
3. Lemon Honey Vinegar Dressing
- lemon juice - 25 ml
- honey - 2 teaspoons;
- wine vinegar - 1 teaspoon
- salt to taste
The dressing should be mixed just before serving the salad. It is perfect for salads and seafood appetizers. For example, with shrimp and scallops.
4. Lemon mustard dressing
- olive oil - 2 tablespoons;
- lemon juice - 4 tablespoons
- dry mustard powder - 1/2 teaspoon
Mix everything well. Ready dressing can be stored in the refrigerator in a glass container.
Dressings based on kefir and yogurt
Delicate sour taste and a huge number of variations for all occasions - natural yogurt and fresh kefir will make even the usual salad “sound” in a new way!
5. Kefir dressing with herbs
- kefir or natural yogurt - 100 ml
- chopped herbs - 1 tablespoon
- salt to taste
Whisk everything well. Garlic can be added for a spicier flavor if desired.
6. Lemon yogurt dressing
- fat-free natural yogurt - 200 ml
- lemon juice - 2 tablespoons
Mix yogurt and lemon juice and refrigerate for 2 hours.
7. Green Onion Yoghurt Dressing
- chopped green onions - 2 tablespoons
- chopped dill - 2 tablespoons
Mix everything and let it brew in the refrigerator for a couple of hours.
8. Mustard yoghurt dressing
- fat-free natural yogurt - 250 ml
Mustard - 1 teaspoon (Dijon mustard works great)
- apple cider vinegar - 1 teaspoon
- dry dill - ¼ teaspoon
- dry parsley - ¼ teaspoon
Beat the mustard and yogurt with a blender, add the rest of the ingredients and leave the resulting dressing in the refrigerator to infuse.
9. Garlic Yoghurt Dressing
- fat-free natural yogurt - 250 ml
- garlic - 2-3 cloves
- olive oil - 1 tablespoon
Grind peeled garlic (for example, in a garlic press) and mix with butter and yogurt. Let stand in the refrigerator.
10. Basil Yogurt Dressing
- natural fat-free yogurt - 250 ml
- chopped basil - 2 tablespoons
- ground white and black pepper - to taste
Mix the ingredients thoroughly and let it brew.
11. Dressing on kefir with mint and basil
- low-fat kefir - 150 ml
- fresh basil - 5 sprigs
- fresh mint - 5 sprigs
- olive oil - 1 tablespoon
- salt and pepper to taste
Punch all the ingredients in a blender, let it brew in the refrigerator.
12. Dressing on kefir with olives
- low-fat kefir - 150 ml
- large olives - 10 pieces
- garlic - 1 clove
- salt and pepper to taste
In a blender, punch kefir, olives and garlic, add salt and pepper. Let the filling stand.
13. "Mayonnaise" on yogurt
- thick natural yogurt - 100 ml
- mustard - 2 tablespoons
- lemon juice - 1 tablespoon
Mix everything well.
Low-fat cheese dressings
Dressings based on low-fat cheeses are a low-calorie, but at the same time satisfying and tasty "note" for vegetable salads, for example, with cucumbers and tomatoes, lettuce, bell peppers, radishes. If you experiment with spices and fragrant herbs, then there are even more options for such salad dressings. Any low-fat cheese is suitable for dressing - Adyghe, ricotta, tofu, feta and others.
14. Dressing with feta cheese
- feta cheese - 50 g
- natural fat-free yogurt - 150 ml
- 1 fresh cucumber
In a blender, punch all the ingredients and let the dressing brew in the refrigerator.
15. Dressing with ricotta cheese
- ricotta cheese - 50 g
- natural fat-free yogurt - 200 ml
- Dijon mustard - 1 teaspoon
Whisk all the ingredients in a blender and let it brew.
16. Tofu dressing
- tofu cheese - 100 g
- apple cider vinegar - 2 tablespoons
- grape seed oil - 1 tablespoon
- sea salt and ground black pepper to taste
- a pinch of ground dried garlic
Grind all the ingredients (or beat in a blender) until a homogeneous mass is obtained, let it brew.
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Even just lettuce leaves or sliced fresh vegetables will become a real delicacy if you serve them with such unusual sauces.
17. Chickpea Dressing
- boiled chickpeas - 100 g
- orange juice - 100 ml
- water
- garlic powder (or fresh garlic), salt, pepper - to taste
In a blender, grind all the ingredients, bring to the desired consistency with water.
18. Avocado Dressing
- avocado - 1 pc.
- lemon juice - 1 teaspoon
- olive oil - 50 ml
- garlic - 1 clove
- bunch of parsley
- salt and pepper to taste
Blend all the ingredients in a blender and let it brew.
19. Tartar sauce
- boiled chicken yolks - 2 pcs.
- 1 raw chicken yolk (or 3 quail)
- olive oil - 50 ml
- lemon juice - 1 tablespoon
- mustard - 1 tablespoon
- sour cream or natural yogurt - 2 tablespoons
- capers - 2 tablespoons
- chopped pickled cucumbers - 2 tablespoons
- chopped fresh dill - 1 teaspoon
- black pepper and salt to taste
Grate boiled yolks, add raw yolk, lemon juice, mustard and beat until smooth. Continuing to beat, pour in vegetable oil in a thin stream. Add the rest of the ingredients, mix.
20. Sour cream sauce with celery and apple
- sour cream - 100 g
- a large green sour apple - half
- a quarter of a celery root
- mustard - 2 teaspoons
- lemon or lime juice - 1 teaspoon
- a bunch of dill
Grate the apple on a fine grater and drain the juice, sprinkle with lemon juice so that the applesauce does not darken. Grate celery or chop in a blender. Add sour cream, mustard, herbs to the apple and celery and mix well.
Light sauces for traditional salads
Special sauces will help to renew the taste and reduce the calorie content of your favorite holiday “heavy” salads.
21. Spicy cheese-cucumber sauce
- fresh cucumbers - 2 pieces
- soft cream cheese - 100 g
- thick sour cream - 2 tablespoons
- garlic - 1-2 cloves
- a bunch of any greens
Cucumber with peel grate on a fine grater. Cucumber juice can be squeezed out - then the sauce will turn out thicker. Mix cucumber with sour cream, soft cheese, chopped garlic, chopped herbs.
Such a light cucumber sauce is the best option for meat and potato salads. It will also harmoniously fit into salads and snacks from vegetables and seafood. The secret of this dressing is in cucumbers, which contain a huge amount of tartronic acid. This organic acid inhibits the formation of fat during the processing of carbohydrates and activates the breakdown of already existing fat. But when heated, tartronic acid is destroyed, so cucumber sauce is only suitable for dressing cold salads.
22. Sour cream and ginger sauce
- low-fat sour cream - 200 g
- mustard (regular or Dijon) - 2 teaspoons
- 1 teaspoon ground ginger or 2 cm fresh ginger root
- 1 bunch of dill
Cut the dill very finely. If fresh ginger root is used, then it must be grated on a fine grater. Mix greens and ginger with sour cream and mustard and leave to infuse for 30 minutes.
This spicy and fresh sauce will be a great alternative to mayonnaise when dressing your favorite Herring Under a Fur Coat salad. It is also suitable for other fish starters and salads, as well as salads with mushrooms, cheese and warm vegetable salads.
The benefits of ginger sauce are not only in its lower calorie content compared to mayonnaise. Ginger is rich in gingerol, a substance that activates metabolic processes in the body. Ginger also promotes increased calorie consumption. A great addition to your holiday table!
23. Kefir-cranberry sauce
- kefir - 100 ml
- frozen cranberries - to taste (about a handful)
- lemon juice - 1 tablespoon
- olive oil - 2 teaspoons
- ground red pepper to taste
Punch frozen cranberries in a blender with kefir until smooth. Add the rest of the ingredients and mix. Let it brew for 15-20 minutes. Do not salt the dressing!
Mayonnaise can be replaced with cranberry sauce in salads with crab sticks, rice, pickled cheese, fish, olives, hard cheese, fresh cucumbers, tomatoes and leafy greens.
Cranberry dressing is ideal for holiday feasts, as the fiber in cranberries reduces the calorie content of meals and helps process fatty foods. And yet, due to the high content of pectin, cranberries lower blood cholesterol levels, increase metabolism and help eliminate toxins after drinking alcohol.
24. Walnut sauce with cottage cheese and horseradish
- fat-free soft cottage cheese - 200 g
- walnuts - 1/4 cup
- grated horseradish (you can take ready-made creamy horseradish) - 0.5 teaspoon
- lemon juice - 1 teaspoon
- ground pepper - to taste
- kefir (to obtain the desired consistency) - as needed
Grind the nuts to the state of gruel. Rub the cottage cheese through a sieve, combine with nuts, horseradish and lemon juice. Mix thoroughly and let steep for 15 minutes. The consistency of the sauce should resemble sour cream. If the dressing is too thick, then you can dilute it with kefir.
With this nut dressing, the tastes of many familiar dishes will become rich and piquant. For example, "Mimosa" and other salads with salted and canned fish and seafood, beef and potato salads, vegetable salads and snacks. This sauce is not only extremely tasty, but also healthy: walnuts quickly saturate and at the same time lower cholesterol and blood sugar levels, they block the processing of carbohydrates into fat, contain a lot of protein, fiber and omega-3 fats.
In fact are not limited to any specific recipes: a little imagination - and every day you can discover new tastes. No burden on the wallet and harm to the figure!
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 forever abandon delicious dressing, just use recipes for healthy and low-calorie sauces.
Light salad dressings:
1. Mix soy sauce, oil and lemon juice. Moreover, instead of the usual sunflower oil, it is better to use extra virgin olive oil. Olive oil contains a huge amount of vitamins and minerals that are easily absorbed by the body. It lowers cholesterol, normalizes blood pressure, enhances the protective properties of the body. In addition, olive oil helps fight excess weight due to its high content of 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 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 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. Optionally, you can add a raw egg to the sauce. If the mayonnaise is too thick, add 1-2 tablespoons of warm water and beat 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 turns golden, remove it with a slotted spoon. Add the Italian herbs to the hot oil: oregano, basil, savory and lemongrass. Prepare tomato puree with a blender and mix the resulting mass with herbs and oil. If you want to reduce the calorie content of the sauce, then use Herbalife Tomato Basil Soup.
5. Delicate sauce with mushrooms and cheese: chop the garlic and cut the mushrooms into small pieces, heat them in a pan with olive oil and when the garlic turns golden, pour in a little skim milk and sprinkle grated cheese on top (you can use feta cheese, 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 the tomato puree as in the Italian herb tomato sauce recipe. 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 the tomato puree, 1/2 tablespoon honey, 1/2 teaspoon balsamic vinegar, 2 teaspoons Dijon mustard, chili powder, and cayenne pepper. Cook everything together over low heat for about 30 minutes until the sauce thickens. Let the sauce cool to 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. Grate the yolks on a fine grater, add raw yolk, lemon juice and mustard to them. 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 of 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 of your choice: fresh or pickled cucumbers, bell peppers, 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 peppers, and so on. But do not forget about the nutritional value of the finished product. For a truly satisfying meal, simply add a tablespoon of Herbalife Formula 3 Protein Blend. 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.
What to dress salads on a diet? This question invariably worries everyone who decides to lose weight and switch to a healthy diet. Fatty sour cream, mayonnaise, sauces are sources of 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, the diet of Dr. Perricone, which many celebrities adhere to, contains lemon dressing in their diet.
Lemon dressing with 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 salads with shrimp 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 dressing 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
- 1 tablespoon olive oil
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 you can also use low-fat varieties of 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.
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