Smart Swaps to Make Healthier Salad Dressings
Cut back on fat without losing flavor by using these ingredients instead.
Cut back on fat without losing flavor by using these ingredients instead. Learn about 4 must-have salad ingredients
No doubt, store-bought dressings are super-convenient, but making your own doesn't have to be complicated or time-consuming. Most dressings rely on a simple oil-and-vinegar combo that you can dress up in numerous ways with fresh herbs or spices.
As an added benefit, making your own salad dressings allows you to choose high-quality, healthful ingredients. Smart choices include using heart-healthy oils like canola and olive oil for vinaigrette-based dressings and opting for low-fat Greek yogurt or reduced-fat sour cream in place of higher-fat mayonnaise and sour cream. Try these healthful swaps too:
Smart swaps for healthier salad dressings:
Instead of sour cream, try nonfat plain yogurt, or equal parts low-fat yogurt and no-salt-added low-fat cottage cheese. Low-fat Greek yogurt adds tang to creamy dressings-try making a creamy blue cheese-tarragon dressing next time you're craving store-bought blue-cheese dressing.
Instead of crème fraîche, try whisking low-fat sour cream and nonfat plain yogurt together. You'll get the same tangy, smooth flavor with less saturated fat.
Instead of full-fat mayonnaise, look for nonfat mayo or try nonfat yogurt, reduced-fat sour cream or buttermilk to get a rich taste without the added fat.
Instead of full-fat cheese, try the nonfat or low-fat version of your favorite varieties. Full-flavored cheeses like extra-sharp Cheddar or Parmesan may also help you keep portion sizes realistic; the strong flavor means you'll get more flavor for less cheese. That means less saturated fat and fewer calories, too.