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Including salads in your regular meals is one of the simplest ways to stay fit! However, the salad dressing plays a major role in adding taste and also determining the number of calories in any salad. You may like gorging on leafy greens dipped in mayonnaise and cream cheese, but the healthiest ones are those with a light dressing such as lemon juice, vinegar, olive oil, herbs and spices. Salads with a light dressing are low in fats and high in nutrients. 

LOW-FAT RANCH DRESSING

Good on leafy salads made of sturdy greens like lettuce or spinach. You can also try this healthy leafy salad for weight loss.

Ingredients:

  • 1 cup buttermilk
  • ¼ cup low-fat paneer
  • 2 to 3 tbsp dried onion flakes
  • ¼ to ½ tsp salt
  • 1 tsp lemon juice
  • Lots of black pepper

Method:

  • Whisk everything together.
  • Keep in a tightly covered container in the refrigerator and add a few tablespoons of this dressing on your salad.

BASIC VINAIGRETTE

Basic dressing for green salads. It stays for weeks. Try this healthy boiled peanut salad.

Ingredients:

  • ¼ cup extra virgin olive oil
  •  4 to 5 tbsp balsamic vinegar
  •  ½ to 1 tsp salt
  •  1 to 2 medium clove garlic, minced

Method:

  • Combine everything in a jar, cover tightly and shake well.
  • Sprinkle it on salad when required.

VARIATIONS TO BASIC VINAIGRETTE

These are just a few suggestions. You can experiment even further with your own ideas.

 

  • Add 3 to 4 tbsp of orange or apple juice or 2 tbsp lemon juice plus a little grated lemon rind.
  • Also add very finely minced parsley and/or coriander and other herbs (fresh or dried basil, dill, marjoram, chives or thyme).
  • Substitute some of the olive oil with nut oil.
  • Substitute different flavours of vinegar (fruit-infused, red or white wine).
  • Add 1 to 2 tsp good quality mustard.
  • For creamy vinaigrette, add 2 to 3 tbsp of yoghurt just before you serve.

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