Salads undoubtfully make a healthy addition to a balanced meal plan and form a foundation for any diet. But it’s all too simple to make a bowl of fresh green sugar and salt-loaded salad (unhealthy) with the wrong toppings and dressing. Yes, to support this healthy meal practice, all one wants is choices that would entice the taste buds and boost overall health.
There is a wide range of store-bought dressings that are overflowing with added sugar, preservatives, and artificial flavourings, which can remarkably lower the nutritional value and potent health incentives of the salad. Thus, whipping up your own salad dressing at home using apple cider vinegar (ACV), natural herbs and healthy oil is an easy, nutritious, and cost-effective alternative to store-bought ones.
How To Make A Healthy Salad Dressing?
When it comes to choosing the right oil for tossing a wholesome salad, extra virgin oil suits the best as it renders a strong flavour that adds to the aroma and texture of the dish. It is a versatile salad dressing oil that abounds with essential nutrients, antioxidants and is readily available. Olive oil is a true superfood, that delivers immense health benefits including lower inflammation, protecting brain function and memory, regulating blood sugar and insulin levels, averting the risk of cancer, and lowering the risk of developing heart disease and stroke.
A wholesome salad dressing contains several nutrients and offers some amazing wellness incentives including:
Monounsaturated Fatty Acids (MUFAs): Olive, canola, peanut, and avocado oils are packed with monounsaturated fatty acids that are beneficial in diminishing cholesterol levels and shedding surplus kilos
Polyunsaturated Fats (PUFAs): Safflower, sunflower, corn, soybean, and cottonseed oils are rich in PUFA that are required for proper cell function and lower the risk of heart disease and cancer.
Also, remember that the calories from oil should be lesser than 45 calories per tablespoon. Added sugar should be fewer than 5 grams per serving, maximum and sodium content in the dressing -less than 5 per cent of the daily value of sodium, (115 mg per serving).
Toss up your salad green with some of these healthy homemade dressing ideas. These salad dressings use a base like olive oil, sesame oil etc., to render an appetising and delicious dressing. Making your own salad dressings is often a healthier option than buying one, because it can help one to greatly cut down on the extra sodium, sugar, fat, and other hidden ingredients that are usually added to store-bought versions.
Foray this infographic for more details.