Dump that dressing!

y GEETA KHURANA

We all enjoy salads as a meal or as a snack. But a high-fat, high-salt salad dressing can ruin a perfectly healthy dish or meal. It is not difficult to turn a healthy salad into a disaster full of calories, sodium and fats. It is sometimes surprising to note the amount of fats and sugars in salad dressings today. Generally, fat-reduced salads dressings have more sugars than regular salad dressings. Most of the bottled salad dressings are very high in sodium too. Even if a bottled salad dressing is low in sugar, salt and contains no bad fats, most dressings you buy at the supermarket contain preservatives, artificial food dyes – and some contain monosodium glutamate. Sometimes you sacrifice a high calorie meal with a salad, but if it is full of high calorie dressings, then you are better off eating paranthas or puris!

If you think it is difficult to find or plan dressings that are low in calories and taste good too, here are a few tips on how to create a truly healthy and delicious salad.

Yoghurt

Low fat yoghurt is an excellent alternative to mayonnaise and cream. Yoghurt can also be used as a dip or a salad dressing instead of sour cream. It is an excellent source of protein and calcium, and has live bacteria that aids in digestion. But try using low fat yoghurt to reduce the amount of fat and calories consumed. Try blending plain yoghurt with Dijon mustard, and coriander or chives. You will still get that creamy consistency, but without all the saturated fat.

Olive Oil and Vinegar

The olive oil and vinegar combo is a common homemade salad dressing. You can use flavoured vinegars such as Balsamic, pomegranate or rosemary, etc. Olive oil being high in monounsaturated fatty acids is also good for the heart and for improving cholesterol. Studies have found that monounsaturated fat-based salad dressings achieved the greatest absorption of healthy carotenoids for the least amount of fat. Carotenoids are a fat-soluble family of plant compounds that play a vital role in cardiovascular health and cancer protection. A little addition of fat also aids in better absorption of fat-soluble vitamins. You can use a higher amount of vinegar to reduce the total calories.

Salsa

Traditionally salsa actually meant sauce and was reserved for Mexican cuisines to be used a dip. It was made with a combination of tomatoes, onions, coriander and spice from chilli peppers. But it is a great option when you are looking for a healthy low calorie dressing to satisfy your craving for a chunky spicy kick for your taste buds. Tomatoes, being a good source of phytochemical Lycopene, prevent free radicals in our body. These are also a good source of vitamins C and A.

If you do not like a tomato salsa, go in for a bean salsa or roasted corn salsa.

Tahini

A common ingredient in hummus, tahini is a paste made from ground sesame seeds and has a very nutty flavour. It is mainly used in Mediterranean cuisine, but makes a satisfying alternative to creamy dressings on salad. Tahini is a source of calcium, protein, B vitamins and essential fatty acids. It is one of the richest sources of Methionine (an essential amino acid) and also contains natural lecithin.

Fruit juice

Simply squeezing a little lime, lemon or orange juice gives a good tang and freshness to a salad, and also adds a boost of vitamin C to the dish. Lemon juice is also a perfect alternative as it improves digestion. It is a good alternative to the heavy creamy dressings and does not add any calories or fat.

Cottage Cheese

Cottage cheese provides the same creamy texture to salads as creamy salad dressings, but without the addition of fats and sugars. For a more creamy consistency, add some low fat Greek yoghurt and Dijon mustard. It is a good source of calcium and protein too.

MUFA or the good fats, fibre and are full of vitamins and minerals.

Herbs

Herbs such as basil, parsley, rosemary, chives and oregano with a dash of black or white pepper and dill, all provide good flavour to salads. Herbs and spices can be used partially or whole to replace undesirable ingredients such as salt, sugar, oil, marinades and dressings. Most of these herbs have antioxidant properties and also are good for digestion.

So get creative and plan a new healthy dressing every time you make a salad, instead of going in for regular bottled fare.

Sometimes you sacrifice a high calorie meal with a salad, but if it is full of high calorie dressings, then you are better off eating paranthas or puris!

Herbs and spices can be used partially or whole to replace undesirable ingredients such as salt, sugar, oil, marinades and dressings.

Mr Sanjay Agrawal Contact number: 03 9413 1481, Mobile number: 0402 023 502 Email: sanjay.agrawal@unitedpetroleum.com.au