Healthy Dressings & Seasonings (5 Simple Recipes)

Christine Zalnieraite

2021 Feb 17

2 min read

1. CREAMY CUCUMBER DRESSING

You can add some delicious, low-fat creamy dressing to wraps or drizzle it over salads. Instead of going for pre- packed options, always use fat-free natural yogurt. This homemade dressing will be much lower in saturated fat than anything you’d find at the store.

INGREDIENTS:

  • 125g of fat-free yoghurt
  • 1⁄2 cucumber, chopped roughly
  • 1 teaspoon of lemon juice
  • 1 clove of garlic
  • Freshly grounded pepper (to taste)

Blend all the ingredients in a food processor or blender and store it in the fridge. If you don’t have a processor or blender at home, then you can simply chop the cucumber finely and mix the ingredients together for a chunkier dressing or dip.

2. THE CLASSIC LEMON & OLIVE OIL DRESSING

INGREDIENTS:

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

Whisk the ingredients together. Add pepper to taste and store in the fridge. If you want to make the consistency thinner, you can also add a teaspoon of water.

3. LIME & CHILI DRESSING

This Mexican-inspired dressing is ridiculously easy to make and gives salads some spice.

INGREDIENTS:

• Squeezed juice of 1 lime

• 3 tablespoons of olive oil

• 1 deseeded red chili, finely chopped

Mix all the ingredients together and store in the fridge.

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4. SIMPLE BALSAMIC VINAIGRETTE

Balsamic vinegar is full of flavor, & olive oil is filled with unsaturated fats which, when consumed in moderation, are good for your heart.

INGREDIENTS:

• 1 tablespoon of balsamic vinegar

• 3 tablespoons of olive oil

Mix all the ingredients together, add pepper to taste, and store in the fridge

5. CREAMY MINT DRESSING

This low-fat mint dressing is delicious when served with beetroot and bean salads.

INGREDIENTS:

• 125g fat-free yoghurt

• 1 teaspoon of lemon juice

• 1 clove of garlic

• Freshly chopped mint (to taste)

Blend all the ingredients together and store it in the fridge.

Written by

Christine Zalnieraite

Christine is a registered and licensed dietitian (RD, LD) with more than eight years of professional experience. Christine is an expert in dietetics that includes human nutrition and the regulation of the proper individual diet. She alters patient's nutrition based on their medical condition and individual needs. Education: Master’s degree in Human Nutrition and Food Safety and two Bachelors of Science - Bachelor in Clinical Nutrition and Dietetics, and Human Nutrition and Food Safety. Also, she continues to deepen her knowledge in Ph.D. studies of Medical Science and Dietetics.

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