Olive Gardens Signature Italian
The second dressing, Olive Gardens Signature Italian, is slightly cleaner, but is still full of problematic ingredients:
Again, we see soybean oil, sugar, eggs, and dairy products , and that sneaky natural flavor. Oh yes, and the vinegar is white vinegar, most of which comes from GMO corn.
Both dressings contain dairy, which is high in heart-attack promoting saturated fat. Dairy also contains the protein casein, which has been shown to stimulate cancer development in rodents, increase the risk of heart disease, and may contribute to immune dysregulation and digestive problems. Additionally, most of the worlds human population lacks the genetic adaptation to digest lactose, the primary milk sugar.
And check out the sodium contents of the two dressings. Just two tablespoons of ranch give you 260 milligrams of sodium, while the same amount of Italian delivers a whopping 540 mg. Just that little bit of Italian dressing uses up a fourth to a third of your total healthy sodium allowance. Whats the problem with excess sodium? Too much salt in the diet causes high blood pressure, heart disease, kidney disease, and can lead to type 2 diabetes.
Make Your Own Dressings
If you’ve got a few extra minutes, dressings you make yourself can be even more delicious than the store-bought kind, and you have total control over the ingredients. Here are recipes for two light salad dressings you probably won’t see on the supermarket shelf.
Japanese Restaurant Salad Dressing
Journal as: 1 teaspoon oil
1/4 cup chopped onion 2 tablespoons canola oil or peanut oil 2 1/2 tablespoons rice wine vinegar 2 tablespoons water 1 tablespoon minced fresh ginger root 2 tablespoons minced celery 2 teaspoon light soy sauce 2 teaspoons light corn syrup or honey 2 teaspoons lemon juice 1/8 teaspoon salt 1/8 teaspoon ground black pepper
- Add all the ingredients to a small food processor or blender. Pulse on high speed for about 30 seconds, or until well-pureed.
- Pour into serving container, cover, and refrigerate until needed.
Yield: 14 tablespoons
Per 2-tablespoon serving: 48 calories, 0.3 g protein, 3.1 g carbohydrate, 4 g fat, 0.3 g saturated fat, 0 mg cholesterol, 0.2 g fiber, 79 mg sodium. Calories from fat: 73%.
Roasted Red Pepper Vinaigrette
Journal as: 1 teaspoon oil
3/4 cup bottled roasted red pepper pieces, drained 2 tablespoons olive oil 2 tablespoons fat-free sour cream 2 tablespoons red wine vinegar 1 tablespoons light mayonnaise 1 tablespoon shredded Parmesan cheese 1 1/2 teaspoons minced garlic 1/2 teaspoon dried basil Salt and pepper to taste
Yield: 1 1/4 cup
Ken’s Steak House Lite Caesar Dressing
Ken’s Steak House Lite Caesar Dressing works out at 70 calories per 2 tablespoons.
It is a perfect dressing for garden salads but also works well as a dressing for pasta salad or even as a marinade for chicken breast! It is suitable for people following a gluten free plan.
This dressing is widely available to buy in store at stores including Walmart, Kroger and Target.
Don’t Miss: Best Things To Put In A Salad To Lose Weight
Calorie Free Dressing Recipe
This recipe is enough for a salad for two people. If you eat the salad alone, split the recipe by two. Nutrition Info: One serving of this apple cider vinegar dressing has 1.0g net carbs , 28g fat, 0.8g protein, and 263 calories How to make healthy creamy pesto salad dressing: In a medium bowl, stir together the following ingredients : ½ cup plain whole milk yogurt. ¼ cup tablespoons mayonnaise. 2 tablespoons prepared pesto*. 1 teaspoon red wine vinegar. teaspoon kosher salt 1 cup plain yogurt – I use Fage 0% greek yogurt. 1 tbsp white vinegar. 1 tbsp cider vinegar. 1 tsp Stevia or Truvia. 1 tbsp dried minced onion. 11/2 tsps dijon mustard. 3/4 tsp dill weed. 3/4 tsp italian seasoning. 3/4 tsp prepared mustard
For example, the Southwest Chile Lime Ranch Salad with Chicken from Panera Bread has 650 calories, 34g fat, and 1,270mg of sodium. Comparatively, the BBQ Chicken Flatbread sandwich only has 380. No egg, no oily can of fish, low calorie, big flavored dressing! I posted this recipe years ago, and it is still a family favorite. It was time for a recipe up-do! It’s the same recipe, I just increased the yield. More is better! Why is this 3 Minute Caesar Dressing a skinny recipe? Only 2 tablespoons of olive oil and 52 calories a serving
Zero Calorie Salad Dressing Recipe Cdkitchen
Instructions. Add the anchovy paste and Dijon mustard to a 2-4 cup capacity bowl. Mix until smooth with a whisk or a fork. On a cutting board, smash the clove of garlic with a large kitchen knife and peel. Chop the garlic a few times, then add the 1/4 teaspoon of salt Not a problem! Browse through our selection of delicious dips and dressing based on good quality oils below. Eggplant dip. 3 g. Low-carb guacamole. 5 g. Mayonnaise. 0.1 g. Keto avocado hummus Zero Calories + Zero Net Carbs = 100% Delicious. Natural Flavors Inside, New Look Outside. We heard you. We’re listening. We have exciting news to share. All our salad dressings now have natural flavors with improved taste and texture on the inside and an engaging new look on the outside Healthy Caesar Salad Dressing. You can serve this with romaine lettuce and grilled chicken for a fabulous light summer salad. You can also use this dressing recipe to make my Shrimp Scampi Tacos with Caesar Slaw. I also have a Vegan Caesar Salad made dairy free using raw cashews Low Fat Tomato Vinaigrette Dressing. Very Low Fat Tomato Vinaigrette Salad Dressing. Eliminate the typically included Extra Virgin Olive Oil, and eliminate most of the calories and fat, but not the flavor. Blended up, it tastes like an Italian salsa. Submitted by: CABLEGUYX
You May Like: Can Salad Help You Lose Weight
Healthy & Creamy Avocado Lime Dressing
This dressing is nothing short of dreamy! My Healthy & Creamy Avocado Lime Dressing features all the flavors of guacamole but in a healthy salad dressing package. If you love avocado, lime, and cilantro… this is for you.
Serve this dressing with any salad or even as a drizzle on top of tacos. It’s also great with my Vegetarian Taco Salad.
How Do You Make Fat Free Dijon Salad Dressing
Making this dressing is super easy. If you find yourself with someone with special dietary needs or are just looking for alternative ways to make a healthy salad dressing, you can make this in about 10 minutes .
In a blender or food processor, blend or pulse together the beans, mustard, honey, salt and pepper, and vinegar. Once its good and smooth, add one tablespoon of water at a time and keep blending in between additional tablespoons of water until you reach the consistency you want in your dijon salad dressing.
Also Check: Does Arby’s Have Chicken Salad Sandwiches
Ken’s Steak House Asian Sesame Dressing
Ken’s Steak House Asian Sesame Dressing works out at 70 calories for 2 tablespoons.
As well as being a tasty, tangy salad dressing it also works well as a marinade for fish or chicken. Although it is not in the Ken’s Steak House ‘Lite’ range of dressings it is lower in fat than many of the other regular salad dressings.
It can be purchased from most large food stores including Kroger, Target and Walmart.
The Makoto Ginger Dressing works out at 80 calories for 2 tablespoons.
It can be used as a dressing, marinade or sauce.
It can be purchased from many larger supermarkets including Publix, Kroger, Target and Walmart.
The Best Healthy Salad Dressing Brands
Ideally, you want your healthy salad dressing to meet certain nutritional criteria.
- Less than 250 milligrams of sodium
- Less than 3 grams of added sugar
- No artificial colors or preservatives
- Few to no vegetable oils
And while “fat-free” dressings may seem synonymous with fitting into your skinny jeans again, that’s not actually the case. You want your topper to contain some healthy fats, which help your body absorb vitamins A, D, E, and Kslimming nutrients found in many salad staples such as spinach and tomatoes.
These are the 10 healthiest salad dressings you can buy.
Don’t Miss: Tupperware Salad Bowl With Lid
Why Use Mason Jars
Mason jars are perfect for making homemade salad dressings.
With them being glass, you dont have to worry about any nasty chemicals leaking into your food from unsafe plastics.
They are easy to wash and reuse. Buy a few and they will last for years! They’re also dishwasher safe.
If you buy the mason jars with a wide mouth, you can even get a utensil down in the jar!
Plus, the ring and lid seal tightly, making you confident about giving the dressing a good shake before serving.
Ingredients In Homemade Salad Dressings
Your ingredients will vary depending on what kind of homemade salad dressing recipes you want to make. I like to keep several different kinds on hand at all times. Then I have choices for any dish I want to make and can accommodate my guests.
Most of what you need for homemade salad dressings is probably in your pantry already. But here are the ingredients you want to keep on hand to be able to put a great tasting salad dressing together in no time!
- Canola oil
- Standard seasonings like salt, pepper and parsley
Don’t Miss: What Goes On A Cobb Salad
The Best Is To Make Salad Dressings Yourself
If you prepare your own dressing, you know what ends up in the salad bowl. You have control over the amount and the ingredients. Another advantage is that you always have variety at the table with the DIY variant. Who wants to eat the same dressing for 14 days? That gets boring!
If you want to make a low calorie dressing, there are a few great basic ingredients that will do the trick.
Healthy Honey Mustard Dressing
Honey Mustard is often filled with sugar but my version is not! It’s light, bright, and creamy thanks to the mustard and greek yogurt. My Healthy Honey Mustard Dressing does have honey but no added refined sugar.
Serve it with my Fall Harvest Salad or any other salad you’d normally like Honey Mustard with. It also works great as a dip!
You May Like: Low Fat Vegan Salad Dressing
Why You Might Want To Make Oil Free Salad Dressings
One of the main health benefits of a salad is a very high nutrient to calorie ratio. A pound of raw greens, for example, contains around 100 calories. For a visual, the large plastic clamshell containers of mixed greens at the supermarket weigh one pound. You would be hard-pressed to eat that entire container all at once, especially if you added some carrot shreds and sliced red onion, cucumber, and radish for variety and texture. A more realistic portion of that mixed green salad is a quarter-pound, which would, after adding in some bonus veggies, yield around 60 calories. So far, so good.
Now add your oil-based salad dressing. Lets stick to the serving size of two tablespoons just for the sake of argument. A serving of dressing thats 50% oil would, therefore, include one tablespoon of oil, which contains 120 calories. Suddenly your 60 calorie salad is now a 180 calorie salad. And two-thirds of the calories are coming from the oil in the dressing. So while your eyes can fool you into thinking that youre eating a large salad with a little bit of dressing, your metabolism is actually dealing with a large amount of dressing with a small side of salad.
Oil is theres no way around it a highly processed food. Its had all of the fiber, protein, and most of the phytonutrients removed from whatever it was made from, creating a product that is pretty far from what nature intended.
Why Add Greek Yogurt To A Salad Dressing
- Its creamy.
- Not as tart as regular yogurt.
- Greek yogurt is readily access ible these days. I keep it in my refrigerator at all times. Make it yourself,
Substituting nonfat Greek yogurt for some of the oil makes the calorie count more reasonable. My personal standard for salad dressing is 80 calories or below per serving.
Incidentally, a serving of salad dressing is usually two tablespoons. Going overboard is easy. Whenever Im being obsessive and measuring it outwell, two tablespoons is rarely enough. Just sayin.
Read Also: How Many Carbs In Chicken Salad
Natural Flavors Artificial Flavorings And Food Colorings
And if you think that natural flavors are bad, wait until you see the laundry list of harms caused by the artificial flavorings and colorings that are allowed in the US food supply by the FDA. Some can cause cancer. And they appear to contribute to adrenal and kidney issues, as well as allergic reactions, hyperactivity, and behavioral problems in children.
What About Homemade Salad Dressing
I hope you arent getting the idea that all salad dressings are bad. Or that you have to eat your lettuce and carrots like rabbits do, completely undressed. In addition to some clean brands and varieties of organic commercial dressings, theres always homemade. Not only can you control all the ingredients, but theyre much cheaper than store-bought, and fresher, too.
But even though youre probably not adding your own red dye #40 or MSG, a lot of homemade dressings still use oil as one of the first two ingredients. After all, the simplest dressing of all is called oil and vinegar. And it turns out, that might not be the healthiest option either.
Also Check: How Do You Make Tuna Macaroni Salad
Make These Healthy Homemade Salad Dressings At Home
I hope you’ll give some of these Healthy Homemade Salad Dressings a try at home. They are all so tasty and unique. With this variety, you’ll never have to buy the bottle again.
If you make these recipes, Id love to hear what you think! Leave a comment and a star rating below. Make sure to follow me on , , and too!
Primal Kitchen Dreamy Italian Dressing
Avocado oilthe first ingredient in this pickhas been shown to prevent metabolic diseases such as obesity and diabetes, a study in BioMed Research Journal shows. What’s more, this dreamy dressing features aromatic flavors from basil, garlic, red chile peppers, and thyme, deeming this the perfect accompaniment to any meal.
Read Also: Give Me A Recipe For Potato Salad
Low Calorie Salad Dressing
If you are looking for a Low Calorie Salad Dressing then you are in the right place! This list of thirty of the best low calorie dressings includes the calorie count and Weight Watchers SmartPoint values for 2 tablespoons of dressing. So whether you are calorie counting or following along with one of the Weight Watchers plans we have your salad dressing needs covered!
Dressing a salad with a high fat, high sugar dressing can turn what should be a low calorie / low SmartPoint dish into a super high calorie / high SmartPoint meal.
For example, two tablespoons of Olive Garden Ranch Dressing would set you back 150 calories for 2 tablespoons. Similarly, Newman’s Own Classic Oil & Vinegar dressing works out at 160 calories for 2 tablespoons.
And if you love Caesar dressing , then most are really high in calories. Ken Steak House Creamy Caesar dressing works out at 170 calories for 2 tablespoons worth.
Now, I love salad dressing but I don’t know whether I love it that much! I follow the Weight Watchers plan and I don’t want a quarter of my SmartPoint allocation to be used up on dressing a salad!
Of course you may be happy to use dressings with this amount of calories but if not, take a look for one which is lower in calories.
Dressings that are lower in calories also tend to be lower in Weight Watchers SmartPoints.
All of the salad dressing listed here work out at under 100 calories for 2 tablespoons. Some are a little as zero calories whereas some are 80 or 90 calories.
Healthy Greek Yogurt Ranch Dressing
This twist on classic Ranch dressing tastes so good you’ll never realize it’s good for you! Instead of being made with mayo, the base is greek yogurt making it a rich and creamy dressing without the calories. It’s even filled with probiotics from the yogurt.
The Healthy Homemade Greek Yogurt Ranch Dressing can be used as a dressing or a dip and is great on any salad you’d normally serve with ranch. Try it with my Vegetarian Cobb Salad. It’s also great as a dip for my Baked Zucchini Fries.
Don’t Miss: Potato Salad With Hard Boiled Eggs
Skinnygirl Poppyseed Salad Dressing
SkinnyGirl Poppyseed salad dressing works out at 10 calories per 2 tablespoons .
It is fat free and sugar free and is suitable for anyone following a gluten free diet or a vegan lifestyle.
It is available to buy from Amazon and from many larger food stores including Walmart, Kroger and Publix.
SkinnyGirl Honey Dijon dressing works out at 10 calories for 2 tablespoons .
It is fat free and sugar free and is suitable for people following a gluten free diet.
Buy it online from Amazon or in store from stores such as Kroger, Walmart and Publix.
SkinnyGirl produce another 4 flavours of dressing including Buttermilk Ranch and Balsamic Vinegar – all work out at 10 calories per 2 tablespoons.
Healthy Homemade Green Goddess Dressing
This is another unique salad dressing! My Healthy Green Goddess Dressing features a bright combination of fresh green herbs, olive oil, and greek yogurt. The combination of chives, parsley, basil, and garlic is simply dreamy. It’s also great on any bowl of salad green, as a dip, has a buddha bowl sauce, or as a drizzle on fish or vegetables. This very versatile sauce is one you have to try!
You May Like: Can You Eat Salad While Fasting