What can replace salad dressing

Greek yogurt, avocado puree, lemon juice mixed with olive oil, sesame paste, nut paste, etc. can be used instead of salad dressing. These alternatives not only have lower calories, but also provide high-quality protein, healthy fats, and a variety of vitamins and minerals.

1. Greek yogurt

Greek yogurt has a thick texture that is suitable for mixing with salads. Its protein content is twice that of regular yogurt, and the probiotics it contains help maintain intestinal health. Choosing sugar free original Greek yogurt can avoid additional sugar intake, and pairing it with cucumber slices and mint leaves can enhance the refreshing feeling. Lactose intolerant individuals can use plant-based yogurt as a substitute.

2. Avocado puree

After crushing mature avocados, they present a creamy texture, rich in monounsaturated fatty acids and dietary fiber, which can enhance satiety and promote the absorption of fat soluble vitamins. Add a little sea salt and black pepper for seasoning, and pair it with shrimp or chicken breast to make a high protein salad. Oxidized and discolored avocados can be topped with lemon juice to delay spoilage.

3. Lemon and Olive Oil Juice

Fresh lemon juice is mixed with extra virgin olive oil in a ratio of 1:3, and minced garlic and vanilla are added to form an emulsion effect. The olive polyphenols in olive oil have antioxidant properties, and the vitamin C in lemon can promote iron absorption, making it suitable for pairing with dark vegetables such as kale. Adjusting before consumption can prevent oil oxidation.

4. Sesame paste

Diluted sesame paste is rich in calcium and zinc elements. Middle Eastern style sesame paste can be seasoned with garlic paste and cumin powder. Its rich aroma can mask the astringency of vegetables such as bitter chrysanthemum, and when combined with roasted eggplant or chickpeas, it can increase plant protein intake. People who are allergic to sesame should avoid using it.

5. Nut Sauce

Cashew or almond sauce can be diluted with water and used as a salad base, providing vitamin E and magnesium elements. Adding apple cider vinegar and honey can balance the greasiness of nuts and is suitable for pairing with fruit salads, but the amount should be controlled to prevent excessive calorie intake. It is recommended to consume no more than 30 grams of nuts per day. When choosing salad dressing alternatives, consideration should be given to the coordination of ingredients, such as acidic seasonings that are suitable for pairing with greasy ingredients, and nut sauce that is more suitable for fruit and vegetable combinations. All substitutes should be stored in cold storage and consumed within two days. Special populations such as diabetes patients should pay attention to the control of added sugar. It is recommended to rotate the use of different alternatives to ensure nutritional diversity, and fresh herbs such as basil and rosemary can be added to enhance the flavor level during production.