5 healthy salad dressing options

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Salad is a favorite of supporters of proper nutrition, and it is considered a healthy dish by default. It would seem that fresh greens, vegetables rich in fiber and vitamins, and dressing. The latter can often turn a healthy dish into a real carbohydrate-fat bomb, which will quickly affect both weight and health. How to dress a salad, so as not to make it harmful, but also to increase its benefits, we tell in our material.

Extra virgin olive oil

The most obvious item on this list, but it’s hard to ignore. Extra virgin olive oil is the healthiest ingredient you can add to your salad. It’s packed with omega-3 and -6 fatty acids, vitamins A and E, and a host of other nutrients that are good for everything from skin to heart health. Plus, even though olive oil is pure fat, it’s not only not conducive to weight gain (in moderation, of course) but can actually help you lose and maintain it. Mix a tablespoon of olive oil with balsamic vinegar, lemon juice, and Italian herbs for the perfect salad dressing. Important: Do not buy ready-made olive oil-based dressings – in order to save money, manufacturers often use low-quality oils, which can lead to weight gain and negatively affect heart health.

Tahini

One of the most popular salad dressings of Mediterranean cuisine. Despite its appearance and creamy texture, it is a 100% plant-based product. Tahini is made from crushed sesame seeds with the addition of garlic and pepper. Sesame is rich in vegetable protein, fiber, vitamins A and E, as well as potassium, calcium, manganese and iron. As with olive oil, we don't recommend buying ready-made dressing from the supermarket, because it can be as flawless as you'd like it to be. Tahini is easy to prepare yourself by grinding sesame seeds in a blender with a pinch of dried garlic and cayenne pepper. Lovers of sourness can add a tablespoon of fresh lemon juice – it will not only add piquancy to the taste, but also make the dressing even more useful.

Guacamole

Avocado is a real star in the world of proper nutrition. This oily fruit is extremely rich in healthy fats, vitamins A, E and K and trace elements. Despite its high calorie content, it allows you to maintain a healthy weight, has a beneficial effect on the condition of the skin, heart and brain health. In addition, avocado is an excellent appetite suppressant, which will allow you not to feel hungry for a long time, which means it will eliminate the risk of overeating. As in the points above, we do not recommend buying ready-made guacamole in the store. Making homemade guacamole is extremely simple: chop one peeled avocado in a blender, add lemon juice, salt, pepper, and herbs to taste.

Hummus

Another creamy, dairy-free dressing. Hummus can be eaten as a stand-alone dish, or used as a dressing that will significantly increase the nutritional value of a salad. Hummus is rich in vitamins A, E, and K, vegetable protein, fiber, healthy fats, and minerals. The active substances in the product increase the level of good cholesterol, have a beneficial effect on the health of the heart and blood vessels. Buy hummus in specialized health food stores or cook it yourself. To do this, you will need chickpeas, a spoonful of extra virgin olive oil, spices, salt, and pepper.

Pesto

For most people, pesto is more of an addition to a sandwich than to a salad, although it works just fine with the dressing. The main ingredient of the sauce, basil, is extremely rich in antioxidants and vitamins that protect the body's cells from damage by free radicals and slow down the aging process. In addition, pesto includes olive oil (which has already been said enough), cashew nuts and spices. If you find a sauce that contains nothing but these ingredients, feel free to buy it, although you can easily make it yourself. Nutritionists recommend using pesto as an addition to “hearty salads”: mix your favorite greens with a portion of quinoa, boiled sweet potatoes and season it all with fresh basil sauce. This delicious and satisfying dish will provide the body with everything it needs and will allow you to forget about hunger for a long time.