We all know how healthy is a fresh salad full of leafy greens. However, we’re not all salad fans. Most times, the quality of the salad ultimately depends on the dressing you use since not all salad dressings are created equally healthy. Most of them typically have an oil base or a cream base. And if you stick to a plant-based or a vegan diet, the choice gets even narrower as most dressings contain eggs.
That doesn’t mean you should avoid salad dressings. Instead, look for products that have healthy substitutions, such as Greek yogurt in place of mayo or heavy cream.
How Do You Choose a Healthy Salad Dressing?
Almost every dietitian or nutritionist recommends eating more salads. That leads to many people believing that salads are naturally healthy, which is not always the case. Many are surprised to hear that the salad’s toppings are more crucial than its ingredients. Many salad toppings are full of sugar, calories, fat, and preservatives.
Whether you’re searching for a healthy vegan salad dressing or a more organic option in general, here are some things to consider when picking the best one for your salad.
Read the Nutrition Label
The best advice is always the simplest: look at the ingredient list to find out exactly what is in the dressing. Fewer ingredients are always better. The first three ingredients on a salad dressing label should be:
- Oils (they provide the very needed healthy fats)
- Vinegar
- Water (both options don’t add any extra calories)
Fresh spices and herbs are also excellent: they enhance flavours without the need for the lengthy chemical words you frequently find on processed foods and dressings. Choose fresh herbs and spices instead of those preservatives!
Check the Portion Size
Examine the listed portion size after reading the ingredients. On average, two tablespoons should be the perfect amount for most people, while some dressings may only require one. Knowing the serving size will make it easier for you to determine how many calories and nutrients are in each bottle and how much you should use on your salad.
Avoid Dressings Without Fat
Creamy dressings frequently contain high fat and calorie content. That fat comes from sources of saturated fat, which may be bad for the heart. Manufacturers developed “fat-free” dressings to lower this fat content. Unfortunately, it needs adding a lot of sugar and preservatives later to make these dressings taste good.
Your heart and general well-being will benefit more if you avoid fat-free dressings. Pick dressings with an oil base. However, the unsaturated fats in these dressings are heart-healthy.
Check the Nutrient Content
Your dressing should contain about 120 calories per serving. Keep in mind that you need to be mindful of those added sugars. Many producers include them to sweeten the dressing, but you want to keep the amount of sugar per serving under 3 grams.
Measure Out Your Portions
It’s crucial to calculate how much organic salad dressing you’re using, even if you choose a healthy option. We advise purchasing a measuring device and measuring two tablespoons before adding it to your salad. You’ll probably be shocked to learn how far a little can go!
What Dressing is Healthiest for Salads?
However, not all salad dressings have the power to wreak havoc on your otherwise healthy salad. According to expert dietitians, the most popular ones range from very bad (read Lord Salad Destroyer the Fifth) to pretty okay. Here’s a list of the healthiest products you might want to check out.
Balsamic Vinaigrette
Balsamic vinaigrette is probably the healthiest option, especially if it only has olive oil and balsamic vinegar as nutrients. Studies have shown that balsamic vinegar contains antioxidants that may lower cholesterol and support healthy skin. Additionally, it has very few calories and no fat. It also may lower high blood pressure and contain probiotics that make you feel full, preventing you from consuming additional calories.
Balsamic coconut vinegar, made from coconut blossom nectar, organic coconut vinegar and tarragon leaves, is a delicious alternative for gourmet salad dressings, pasta sauces, dips and marinades. It goes well with seafood, steak or chicken, and fruit and cheese pairings such as strawberries, peaches or pears with ricotta or feta cheese.
Caesar Dressing
This dressing’s basic ingredients—lemon juice, eggs, and olive oil—are similar to mayonnaise, making it a healthy salad dressing in case there aren’t many added ingredients. Look for a creamy Caesar dressing without artificial colours, flavours and seed oils.
Such is Celebrate Health’s dressing. They’re a brand that is for the next generation of people that are healthy and committed to eating delicious food that fits perfectly within their health requirements. Their low-carb, keto-friendly Caesar dressing contains clean ingredients, such as avocado oil and apple cider vinegar, and is sugar-free and gluten-free.
Vegan Mayo
Leading a healthy lifestyle shouldn’t be hard. What’s more, your diet shouldn’t feel restrictive: that’s the only way to do it right. If you’re a mayo-lover struggling to eat healthily, know that there is a winning substitute. Vegan mayo is the perfect vegan salad dressing. Egg-free and dairy free, usually made with avocado oil for the creamiest possible texture and a boost of healthy fats.
Look for options that contain organic oils as their main ingredients, such as organic sunflower oil or canola oil. It tastes delicious on sandwiches, salads, roasted veggies, wraps and more, taking plant-based meals to the next level.
