Try easy to make dressings to bring variety to your salads and “lighten up” on the calories while doing so. When choosing lettuce, keep in mind the darker the better. Romaine, spinach, and kale are packed with healthy antioxidant vitamins A & C, folate, and iron. Add other veggies for color, such as yellow squash, carrots, tomatoes, and celery. Anytime there are a variety of colorful vegetables in a meal, this means plenty of heart-healthy vitamins are present. For healthy, monounsaturated fats, add nuts, such as almonds, peanuts, or pistachios.
To top off your salad, try these delicious dressings:
Avocado Dressing
Makes: 8 servings
Each serving contains: 119 calories, 11 g total fat (1.5 g saturated fat), 4.6 g carbohydrates, .8 g protein
Ingredients:
• 1 Garlic Clove
• ½ C Basil Leaves (packed cup)
• ¼ C Fresh Parsley (packed ½ cup)
• ½ C Fresh Green Onion
• 2 Small Avocados, peeled
• 1/3 C Water
• 1/8 C Apple Cider Vinegar
• 3 tbsp. Fresh Lemon Juice
• ½ tsp. Honey
• ¼ C Extra Virgin Olive Oil
• ½ tsp. Sea Salt
• 1/8 tsp. Cayenne Pepper
Instructions:
In a food processor, blend the garlic, basil, parsley, and green onion for just a few seconds. Add the avocado, water, apple cider vinegar, lemon juice, and honey; blend until mostly smooth. Slowly pour the oil in and pulse as you pour. Now add the salt and cayenne pepper and briefly blend once more. Store the dressing in an airtight container; dressing will keep for 5 days.
Delicious Oil & Vinegar Dressing
Makes: 6 servings
Each serving contains: 95 calories, 10 g total fat (1.7 g saturated fat), .8 g carbohydrates, .5 g protein
Ingredients:
• ½ C Balsamic Vinegar
• 4 Tbsp. Olive Oil
• 2 Garlic Cloves, minced
• 2 Tbsp. Parmesan Cheese, finely shredded
• ¼ tsp. White Pepper
Instructions:
In a small bowl, whisk together all ingredients, and serve over salad.
