Diet sauces for salads: when “tasty” does not mean “calorie-rich”

Delicate sauce with feta cheese

oposude.com

• Calorie content: 83 kcal per 100 g.
• Suitable for: Sandwiches and red fish.

Ingredients

• 50 g feta cheese;
• 1 glass of yogurt;
• 1 fresh or pickled cucumber;
• sprig of dill.

Preparation

Grind all ingredients in a blender. You can use yogurt to make the mixture thinner or thicker. The sauce will taste better if it sits in the refrigerator. Dill can be replaced with any other herbs or bell pepper.

Dressings based on low-fat cheeses

godairyfree.org

Dressings based on low-fat cheeses are a low-calorie, but at the same time satisfying and tasty “note” for vegetable salads, for example, with cucumbers and tomatoes, lettuce leaves, bell peppers, and radishes. If you experiment with spices and aromatic herbs, there are even more options for such salad sauces. Any low-fat cheese is suitable for dressing - Adyghe, ricotta, tofu, feta and others.

Feta cheese dressing

– feta cheese – 50 g

– natural low-fat yogurt – 150 ml

– 1 fresh cucumber

– chopped fresh dill – 1 teaspoon

Blend all the ingredients in a blender and let the dressing brew in the refrigerator.

Ricotta cheese dressing

– ricotta cheese – 50 g

– natural low-fat yogurt – 200 ml

- Dijon mustard - 1 teaspoon

– lemon juice – 1 teaspoon

Beat all ingredients in a blender and let it brew.

Tofu dressing

– tofu cheese – 100 g

– apple cider vinegar – 2 tablespoons

– grape seed oil – 1 tablespoon

- sea salt and ground black pepper to taste

- a pinch of ground dried garlic

Grind all the ingredients (or beat in a blender) until smooth, let it brew.

Apple sauce with curry

gustiditalia.com

• Calorie content: 65 kcal per 100 g.
• Suitable for: meat, poultry, vegetables.

Ingredients

• 1 apple;
• 200 g yogurt;
• 1 teaspoon curry.

Preparation

Grate the apple or chop it in a blender, mix with yogurt and curry. You can use ready-made applesauce from baby food, but it may contain sugar - the calorie content will increase.

Salad dressing with mustard. Cooking features

Mustard dressing can replace mayonnaise when preparing a wide variety of dishes, including salads. Its taste is pleasant and unusual, it gives new shades to snacks. Sometimes it completely changes the taste of familiar dishes. But unlike mayonnaise, which you can buy at any grocery store, you have to make mustard dressing yourself. This process is simple, but requires knowledge of some subtleties.

• Mustard dressing can be prepared on the basis of mustard seeds or mustard powder, but most often ready-made mustard sauce is used as a basis. It could be Dijon mustard or a canteen called “Russian”. They differ in appearance, taste, and degree of spiciness. These ingredients are not interchangeable.
• The ingredients included in the dressing must be stirred thoroughly so that it acquires a smooth consistency. This can be achieved with a whisk or even a tablespoon, but if necessary, it is not forbidden to use a mixer or blender.
• The taste of the finished dressing is largely determined by the spices and herbs included in its composition. It is imperative to follow the proportions when preparing this sauce. If the ratio of components is violated, the result may still be quite good, but still the taste and aroma of the sauce will not be identical to the original.

Mustard dressing can be used to prepare almost any appetizer, but it is most suitable for warm salads. It can also be served separately instead of sauce.

Ranch sauce

postila.ru

• Calorie content: 90 kcal per 100 g.
• Suitable for: potatoes, meat dishes, side dishes.

Ingredients

• 125 ml buttermilk;
• 125 ml sour cream;
• 50 g chives;
• 10 g green onions;
• 1 clove of garlic;
• 1 teaspoon dry mustard;
• 2 teaspoons apple cider vinegar;
• dried or fresh herbs - to taste;
• allspice and salt - to taste.

Preparation

This sauce was invented by an American farmer. The original version of the recipe uses mayonnaise instead of sour cream. You can also replace buttermilk with sour cream or yogurt if you can’t find it. With homemade sour cream the sauce will be tastier, but higher in calories.

Chop the onion and garlic, pour in buttermilk and sour cream, add the remaining ingredients and stir.

Dressings based on kefir and yogurt

folomojo.com

A delicate sour taste and a huge number of variations for all occasions - natural yogurt and fresh kefir will make even the usual salad “sound” in a new way!

Kefir dressing with herbs

– kefir or natural yogurt – 100 ml

– chopped greens – 1 tablespoon

- salt to taste

Beat everything well. If desired, you can add garlic for a more piquant taste.

Lemon-yogurt dressing

– low-fat natural yogurt – 200 ml

– lemon juice – 2 tablespoons

Mix yogurt and lemon juice and leave to steep in the refrigerator for 2 hours.

Yogurt dressing with green onions

– low-fat natural yogurt – 250 ml

– chopped green onions – 2 tablespoons

– chopped dill – 2 tablespoons

Mix everything and let it brew in the refrigerator for a couple of hours.

Yogurt dressing with mustard

– low-fat natural yogurt – 250 ml

– mustard – 1 teaspoon (Dijon mustard works great)

– apple cider vinegar – 1 teaspoon

– dry dill – ¼ teaspoon

– dry parsley – ¼ teaspoon

Beat the mustard and yogurt in a blender, add the remaining ingredients and leave the resulting dressing to infuse in the refrigerator.

Yogurt dressing with garlic

– low-fat natural yogurt – 250 ml

– garlic – 2-3 cloves

– olive oil – 1 tablespoon

Chop the peeled garlic (for example, in a garlic press) and mix with butter and yogurt. Let it brew in the refrigerator.

gastronom.ru

Yogurt dressing with basil

– natural low-fat yogurt – 250 ml

– chopped basil – 2 tablespoons

- ground white and black pepper - to taste

Mix the ingredients thoroughly and let it brew.

Kefir dressing with mint and basil

– low-fat kefir – 150 ml

– fresh basil – 5 sprigs

– fresh mint – 5 sprigs

– olive oil – 1 tablespoon

- salt and pepper to taste

Blend all the ingredients in a blender and let it brew in the refrigerator.

Kefir dressing with olives

– low-fat kefir – 150 ml

– large olives – 10 pieces

– garlic – 1 clove

- salt and pepper to taste

In a blender, puree kefir, olives and garlic, add salt and pepper. Let the dressing sit.

"Mayonnaise" on yogurt

– thick natural yogurt – 100 ml

– mustard – 2 tablespoons

– lemon juice – 1 tablespoon

Mix everything well.

Yogurt dressing with mustard

youtube.com

• Calorie content: 61 kcal per 100 g.
• Suitable for: salads, vegetables, meat.

Ingredients

• 250 ml natural yoghurt;
• 1 teaspoon Dijon mustard;
• 1 teaspoon apple cider vinegar;
• a pinch of dried dill and parsley.

Preparation

This dressing is easy to make even without a blender. It is enough to mix everything well.

Lemon salad dressings

iamaddictedtoyou.com

Lemon adds a fresh, zesty flavor to any sauce. The main thing is to follow the recipe proportions.

Lemon-olive dressing:

– olive oil – 1 tablespoon

– lemon juice – 3 tablespoons

- salt, black pepper to taste

Mix all ingredients thoroughly and season the salad just before serving.

Lemon-honey sauce

– lemon juice – 25 ml

– honey – 2 teaspoons

– olive oil – 1 teaspoon

- salt to taste

Thoroughly mix all the sauce ingredients and season the salad just before serving.

istockphoto.com

Lemon-honey vinegar dressing

– lemon juice – 25 ml

— honey – 2 teaspoons;

- wine vinegar - 1 teaspoon

- salt to taste

The dressing must be mixed immediately before serving the salad. It is perfect for salads and seafood appetizers. For example, with shrimp and scallops.

Lemon mustard dressing

- olive oil - 2 tablespoons;

– lemon juice – 4 tablespoons

– dry mustard powder – 1/2 teaspoon

– apple cider vinegar – 1 teaspoon

Mix everything well. The finished dressing can be stored in the refrigerator in a glass container.

Green cream sauce

grandkulinar.ru

• Calorie content: 63 kcal per 100 g.
• Suitable for: pasta, toast and sandwiches.

Ingredients

• 100 g green peas;
• 1 fresh cucumber;
• green onions - to taste;
• 1 glass of yogurt.

Preparation

Grind the vegetables in a blender or mixer and mix with yogurt. Those who like a spicy taste can add a tablespoon of chili.

Lemon-honey vinegar dressing

pinterest.com

• Calorie content: 71 kcal per 100 g.
• Suitable for: vegetable salads with lots of greens, fish, seafood.

Ingredients

• 25 ml lemon juice;
• 2 teaspoons honey;
• a few drops of wine vinegar;
• salt - to taste.

Preparation

This sauce is prepared immediately before serving, simply mixing all the ingredients. Honey is not a dietary product, but in such small doses it will not harm your figure.

Sour cream and sesame

Sour cream is considered not a very dietary product. But you can take it with a low fat percentage. In any case, it is healthier than mayonnaise. And when combined with sesame seeds, you can make an absolutely delicious salad dressing.

Mix ground sesame seeds, lemon juice, sour cream and water to a batter consistency. For smell and taste, add extremely finely chopped parsley and dill. The dressing will be an excellent substitute for traditional mayonnaise in almost all dishes. This doesn't just apply to salads.

Chickpea sauce

ecoliya.in.ua

• Calorie content: 80 kcal per 100 g.
• Suitable for: wheat and rice noodles, meat, sandwiches.

Ingredients

• 100 g boiled chickpeas;
• 1 tablespoon lemon juice;
• 100 ml orange juice;
• dry or fresh grated garlic;
• salt, pepper - to taste.

Preparation

Grind everything in a blender, adding water depending on the desired thickness of the sauce.

Dietary salad dressings. Diet dressings and sauces for salads - 12 recipes

There is a whole website on our website where the ingredients and preparation steps are described in detail. But often, I know from myself, salads are prepared from what’s lying around in the refrigerator. And then the biggest problem is the choice of gas station. Dietary salad dressings will help you diversify your dishes without harming your diet.

We also have a large one from which you can choose the one you need. There are many dressings for meat and fish.

In this article I want to focus specifically on dietary salad sauces.

The table with sauces is below. Details of their BJU compositions.

Dietary salad dressings

I hope this table will help you decide what to top your salad with on a diet.

Diet sauces for salads - main components

• Lemon juice is rich in vitamin C and improves digestion. Helps in the digestion of meat and fish.
• Yogurt and kefir also improve the digestibility of salad and add lightness to ingredients such as potatoes, meat, legumes and mushrooms.
• Vegetable oils contain rich acids and omega-3s, which are essential for healthy skin, hair and hormonal systems.
• Mustard and garlic greatly speed up metabolism. Fatty salad components, such as pork or red fish, are much better absorbed and will not burden the pancreas.
• Greens and cheeses add flavor to any salad, even a very simple one.

Write your options for any sauces in the comments. It will be interesting not only to me, but also to other readers.

Don't forget that proper nutrition is 90% of success in other non-insulin-dependent types of disease.

Therefore, delicious salads rich in vitamins and nutrients are a must-have dish in a diabetic’s diet.

Spicy chutney

vseoede.net

• Calorie content: 58 kcal per 100 g.
• Suitable for: Rice, tofu, bean stew.

Ingredients

• 300 g of sweet or semi-sweet onions;
• 250 g apples;
• ¹⁄₂ teaspoon olive oil;
• 45 g lime;
• 15 g ginger root;
• 1 chili pepper;
• 6 cloves of garlic;
• cinnamon, cloves, nutmeg, black pepper - to taste.

If you want a yellow-green chutney, choose white onions and green apples; if you want a red sauce, choose blue onions and red apples.

Preparation

Chutney is a famous Indian sauce with an unusual sweet and spicy taste. To prepare it, chop the onion and garlic. Place in a saucepan with a little olive oil. Cover with a lid and leave to simmer over low heat.

Chop the apples, excluding the core, and the lime, including the peel. Add fruit to saucepan. After this, finely chop the ginger, chili pepper and place in a saucepan along with the spices. You can add a little salt or sugar to the sauce.

The chutney is simmered for about an hour over low heat. If the mixture thickens during cooking, add a little boiling water.

Salsa

gastronom.ru

• Calorie content: 24 kcal per 100 g.
• Suitable for: Mexican food (corn tortillas, nachos), meat dishes, side dishes.

Ingredients

• 500 g ripe tomatoes;
• 1–2 chili peppers;
• 4 cloves of garlic;
• 10 g onions;
• 40 ml lemon or lime juice;
• 50 g fresh cilantro;
• seasonings - to taste.

Preparation

This is one of many salsa recipes that is close to the classic one. If desired, you can add bell peppers, carrots and other vegetables.

To make the salsa, wash and destem the tomatoes. Boil water in a saucepan and put the tomatoes in it for a couple of minutes. Then transfer them to cold water, wait until they cool down and remove the skin.

Grind the tomato pulp, onion and garlic. Squeeze lemon or lime into it. Remove the seeds and finely chop the chili pepper. Be careful, it is very caustic - better use gloves. Add chopped herbs and spices to the sauce. Stir and refrigerate for several hours.

Tomato diet sauce for pasta

Ingredients:

• 50 grams of tomato paste
• 4 ripe tomatoes
• 2 cloves garlic
• Herbs and spices as desired

The sauce is extremely easy to prepare. Remove the skins from the tomatoes. To do this, pour boiling water over them. This process is called blanching. Cut into small pieces and mix in a frying pan with tomato paste, chopped garlic and other ingredients. Stir with a spatula and cook until the gravy thickens. Tomato sauce is ready.

Pour this sauce over the pasta, sprinkle with a little grated Parmesan and fresh parsley. The result is a very satisfying, tasty dish that will be an excellent option for a diabetic lunch.

Lazy people can freeze portions of the sauce in plastic cups. And use, defrosting in a pan, just before serving the pasta.

BJU of sauce per 100 grams, calculated in the nutrition calculator:

Sweet and sour sauce

thevegancorner.com

• Calorie content: 75 kcal per 100 g.
• Suitable for: Asian dishes, fried vegetables, rice.

Ingredients

• 200 ml pineapple juice;
• 60 ml water;
• 3 tablespoons of tomato paste or sauce;
• 2 tablespoons vinegar;
• 1 tablespoon soy sauce;
• 1 tablespoon starch (preferably corn starch).

Preparation

This is a dietary version of sweet and sour sauce without sugar. However, sugar is still contained in soy sauce and tomato paste, but in small quantities. If possible, use freshly squeezed pineapple juice, but from a can or bag will also work.

Combine juice, water, vinegar, soy sauce and tomato sauce in a heavy-bottomed saucepan or saucepan. Heat the mixture over medium heat for 5 minutes, stirring constantly. If you want a thicker sauce, add starch diluted with hot water.