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How to dress salads in a tasty but healthy way

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Especially in the summer salads they represent an excellent option for light but tasty lunches or dinners. The ingredients with which to prepare them are the most disparate but if you want to add extra flavor it is also possible to indulge in delicious condiments but equally beneficial for health.

Here are some simple ideas.

Ginger and sesame sauce

This option is also excellent as a marinade for meat, poultry or roasted vegetables.

Ingredients

Procedure

Mix together the olive oil, sesame, soy sauce and rice vinegar, then add the minced garlic and ginger and mix until all the ingredients are well combined.

Nutritional values

Two tablespoons of this sauce contain 54 calories, 0.2 grams of protein, 3.5 of carbohydrates and 3.5 of fat.

Balsamic vinaigrette

This vinaigrette is one of the easiest dressings to prepare, since you only need a few ingredients to make it 3 ingredients.

Ingredients

Procedure

Combine the balsamic vinegar with the mustard and chopped garlic, then slowly add olive oil, salt and pepper, continuing to mix the mixture.

Nutritional values

Two tablespoons of vinaigrette contain 166 calories, one gram of carbohydrates and 18 of fat.

Lime and avocado sauce

Creamy, fresh and refreshing, this condiment is perfect for summer, as well as being extremely healthy given that Avocado is an excellent source of heart-healthy monounsaturated fats and helps raise good cholesterol levels.

Ingredients

  • an avocado cut into pieces
  • half a cup of Greek yogurt
  • half of coriander
  • 60 ml lime juice
  • 4 tablespoons of olive oil
  • 2 cloves of garlic minced
  • salt and pepper

Procedure

Place all the ingredients in a food processor and blend until the mixture reaches a smooth, thick consistency.

Nutritional values

Two tablespoons of this sauce contain 75 calories, one gram of protein, 2.5 grams of carbohydrates and 7 grams of fat.

Lemon vinaigrette

This dressing is a great choice for adding a light citrus flavor to salads and other vegetable dishes.

Ingredients

  • 1/4 cup olive oil
  • 1/4 cup fresh lemon juice
  • a teaspoon of honey
  • salt and pepper

Procedure

Combine olive oil and fresh lemon juice, then add the honey and season with salt and pepper to taste.

Nutritional values

Two tablespoons of this version of vinaigrette contain 128 calories, 3 grams of carbohydrates and 13.5 grams of fat.

Honey mustard

This creamy dressing has a slightly sweet flavor and is ideal for add body to salads but also to chips and appetizers.

Ingredients

  • 1/3 cup mustard
  • 1/4 cup apple cider vinegar
  • 1/3 cup honey
  • 1/3 cup olive oil
  • salt and pepper

Procedure

Combine mustard, apple cider vinegar, honey, salt and pepper to taste and slowly add the olive oil while continuing to mix.

Nutritional values

Two tablespoons of this mustard contain 141 calories, 13.5 grams of carbohydrates and 9 grams of fat.

Greek yogurt ranch sauce

Versatile, creamy and delicious, ranch dressing is one of the most delicious.

Ingredients

  • a cup of Greek yogurt
  • half a teaspoon of garlic powder
  • half a teaspoon of onion powder
  • half a teaspoon of dried dill
  • a sprinkle of cayenne pepper
  • a pinch of salt and fresh or chopped chives

Procedure

Mix Greek yogurt, garlic, onion and dried dill, add a pinch of cayenne pepper and salt and garnish with chives before serving.

Nutritional values

Two tablespoons of this sauce contain 29 calories, one gram of protein, 2 of carbohydrates and 2 of fat.

Apple vinaigrette

Apple vinaigrette is a light, tangy dressing that can help balance the bitterness of leafy greens like kale or arugula.

The presence of theapple cider vinegar it also makes it very healthy given that it is an ingredient capable of reduce blood sugar levels and lower triglyceride levels.

Ingredients

  • 1/3 cup olive oil
  • 1/4 cup apple cider vinegar
  • a spoonful of mustard
  • a spoonful of honey
  • a spoonful of lemon juice
  • salt and pepper

Procedure

Combine olive oil and apple cider vinegar, then add mustard, honey, lemon juice and salt and pepper to taste.

Nutritional values

Two tablespoons contain 113 calories, one gram of carbohydrates and 12 of fat.

Turmeric and ginger sauce

This seasoning can help add a pop of color and a slight tang to the dish.

What makes it healthy is the fact that ginger and turmeric have been associated with numerous health benefits. The ginger in fact it can help reduce nausea and blood sugar levels and relieve muscle painwhile the curcumin contained in curcuma is known for its anti-inflammatory and antioxidant properties.

Ingredients

  • 60 ml of olive oil
  • 2 tablespoons of apple cider vinegar
  • a spoonful of turmeric
  • half a teaspoon of ground ginger

Procedure

Mix all the elements until you obtain a homogeneous mixture.

Nutritional values

Two tablespoons contain 170 calories, 2.5 grams of carbohydrates and 18 grams of fat.

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