5 useful salad dressing options

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Salad is a favorite of supporters of proper nutrition, and it is considered a healthy dish 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 in order not only to not 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 you can't help thinking about it. Extra virgin olive oil is the most useful of all existing ingredients for your salad. It is rich in omega-3 and -6 fatty acids, vitamins A and E and many other nutrients that have a positive effect on everything from skin condition to heart health. In addition, despite the fact that olive oil is a pure fat, it not only does not lead to weight gain (in moderation, of course), but also contributes to its reduction and maintenance. Mix a tablespoon of olive oil with balsamic vinegar, lemon juice and Italian herbs for the perfect salad dressing. Important: do not buy pre-made dressings based on olive oil – in order to save money, manufacturers often use low-quality oils that can lead to weight gain and have a negative effect on 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, as 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. Sour lovers 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 perfectly reduces appetite, which will allow you not to be hungry for a long time, which means that it will eliminate the risk of overeating. As in the points above, we do not recommend buying ready-made guacamole at the store. Making homemade guacamole is extremely simple: grind one peeled avocado in a blender, add lemon juice, salt, pepper and herbs to taste.

Hummus

Another creamy dressing that does not contain dairy products. Hummus can be eaten as an independent dish, or it can be used as a dressing, which 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. 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 prepare it yourself. For this you will need chickpeas, a tablespoon of extra virgin olive oil, spices, salt and pepper.

Pesto

For most people, pesto is more of a sandwich addition than a salad, although he does a great job of refueling. The main ingredient of the sauce – basil – is extremely rich in antioxidants and vitamins, which protect the body's cells from damage by free radicals and slow down the aging process. In addition, the composition of pesto includes olive oil (about which enough has already been said), cashews and spices. If you find a sauce that contains nothing but these ingredients, feel free to buy it, although it can easily be prepared 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 a fresh basil dressing. This tasty and filling dish will provide the body with everything it needs and will allow you to forget about the feeling of hunger for a long time.