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Video: 5 Healthiest Salad Dressings
Salad is a favorite of adherents of proper nutrition, and it is considered a healthy dish as if by default. Seemingly fresh herbs, 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 season a salad, so as not only 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 cannot be ignored. Extra virgin olive oil is the healthiest ingredient in your salad. It is rich in omega-3 and -6 fatty acids, vitamins A and E, and many other nutrients that have positive effects on everything from skin condition to heart health. In addition, while olive oil is pure fat, it not only does not lead to weight gain (in moderation, of course), but it also helps to reduce and maintain it. Combine a tablespoon of olive oil with balsamic vinegar, lemon juice, and Italian herbs for the perfect salad dressing. Important: you should not buy ready-made dressings based on olive oil - in order to save money, manufacturers often use low quality oils,which can lead to weight gain and negatively affect heart health.
One of the most popular salad dressings in Mediterranean cuisine. Despite its appearance and creamy texture, it is 100% plant-based. 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 do not recommend buying a ready-made dressing from the supermarket, as its composition may not be as flawless as you would like. Tahini is easy to make on your own by grinding raw sesame seeds in a blender with a pinch of dried garlic and cayenne pepper. Sourness lovers can add a tablespoon of freshly squeezed lemon juice - this will not only add spice to the taste, but also make the dressing even healthier.
We are used to seeing guacamole as a sauce for nachos or other Mexican dishes, but it will be just as good in a salad. Avocado is a real star in the world of healthy nutrition. This oily fruit is extraordinarily 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 skin condition, heart and brain health. In addition, avocados are excellent at reducing appetite, which will allow you not to get hungry for a long time, which means that it will eliminate the risk of overeating. As with the points above, we do not recommend buying ready-made guacamole from the store. Making homemade guacamole is easy: grind one peeled avocado in a blender, adding lemon juice, salt, pepper and herbs to taste.
Another creamy, dairy-free dressing. Hummus can be eaten as a standalone dish or used as a dressing that will significantly increase the nutritional value of the 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 from health food stores, or make your own. To do this, you will need chickpeas, a spoonful of extra virgin olive oil, spices, salt and pepper.
For most people, pesto is more of a sandwich addition than a salad, although it does just fine as a dressing. Basil, the main ingredient in the sauce, is unusually rich in antioxidants and vitamins that protect the cells of the body from free radical damage and slow down the aging process. In addition, pesto contains olive oil (enough has already been said about it), cashews and spices. If you find a sauce that contains nothing but these ingredients, feel free to buy, although you can easily make it yourself. Nutritionists recommend using pesto to complement “hearty salads”: mix your favorite greens with a serving of quinoa, boiled sweet potatoes, and season with fresh basil sauce.This tasty and satisfying dish will provide the body with everything it needs and will allow you to forget about the feeling of hunger for a long time.
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