Reduced Fat Salad

 When it comes to fat-reducing meals, the most important thing is the salad

Salad really has too many advantages

Rich in ingredients, comprehensive nutrition, strong satiety, easy to make, and convenient to carry

However, the vinaigrette always tastes too monotonous

Other salad dressings are too high in calories

Today’s small meal brings 4+4 kinds of low-fat salad dressings

Definitely help the taste buds counterattack!

The universal formula for salad

Basic vegetables + a lot of protein + a small amount of staple food carbs + a moderate amount of high-quality fat + a small amount of fruit decoration color + salad dressing seasoning = perfect fitness salad.

About the choice of ingredients

01. Basic base vegetables: cabbage, romaine lettuce, purple leaf lettuce, ball lettuce, butter lettuce, arugula, ice grass, purple cabbage. 

02. Protein: eggs, chicken breast, shrimp, tuna, tofu, red beans, salmon. 

03. Staple food: whole wheat pasta, chickpeas, oats, sweet potatoes/purple potatoes, toast chunks, quinoa, brown rice, potatoes. 

04. High-quality fats: avocado, nuts/seeds, cheese. 

05. Fruits/other embellishments: corn kernels, tomatoes, red cabbage, cucumbers, blueberries, bell peppers, onions, broccoli, carrots, snow peas, okra, asparagus. . .

A variety of low-fat salad dressing practices

01. Refreshing oil and vinegar sauce

Prepare ingredients:

Olive oil 20ml, red wine vinegar/fruit vinegar 15ml, honey 10g, salt and black pepper

Detailed approach:

1. Add olive oil, vinegar, honey, salt, and black pepper in turn.

2. Shake well to emulsify.

3. This vinaigrette has a sweet and sour taste. If the vinegar is sweeter, the amount of honey can be reduced. It can be matched with any salad. It is more versatile and easy to make.

02, sweet mustard sauce

Prepare ingredients:

15g yellow mustard sauce, 10g honey, 5ml lemon juice

Detailed approach:

1. Mix yellow mustard sauce with honey. If there is no yellow mustard, green mustard can be used instead, but the green mustard tastes more aggressive and the amount can be appropriately reduced.

2. Add lemon juice to increase acidity and refreshing degree, just stir evenly. If you can't accept the mustard taste, you can put it in the microwave and bite it.

3. This salad dressing is more suitable for vegetable, fruit and meat salads.

03, vegetarian mayonnaise

Prepare ingredients:

300g soft tofu, 2 cloves of garlic, 5ml fruit vinegar, 5ml lemon juice, 20g white sugar, 5ml olive oil

Detailed approach:

1. Put all the ingredients into the container, olive oil can help emulsify, just use a cooking stick to beat it evenly.

2. The taste of this salad dressing is similar to that of mayonnaise, and it is denser, and there is no need to worry about the calories of the vegetarian mayonnaise. It is especially suitable for fruit, vegetable and egg salad.

04, tahini

Prepare ingredients:

10g white sesame seeds, 2 spoons of vegetarian mayonnaise, 10ml light soy sauce, 10ml honey, 5ml fruit vinegar

Detailed approach:

1. Bake the white sesame seeds in a pan until they are browned, then put them in a container and mash them slightly.

2. Add vegetarian mayonnaise, light soy sauce, honey, fruit vinegar to taste, and mix well.

3. The flavor of this salad dressing is very fragrant, which is very suitable for salads of fruits, vegetables and soy products.

05, guacamole

①Garlic fragrance

Prepare ingredients:

1 avocado, 1/4 yellow onion, 1 garlic clove, 20ml lemon juice, 5ml olive oil, salt and black pepper

Detailed approach:

1. Put the avocado, yellow onion, and garlic cloves into the container in turn.

2. Add olive oil to help emulsify. Lemon juice can prevent oxidation of the avocado. Season with salt and black pepper. Just beat it with a cooking stick.

3. This salad dressing is not only beautiful, but also a perfect salad with bread and nuts.

②Oil-free version

Prepare ingredients:

140g dried chickpeas, half avocado, salt and black pepper, 75g whole/skimmed milk.

detailed steps:

1. Soak the chickpeas one night in advance for at least 12 hours.

2. Put the soaked chickpeas into the pot, add water (the water is at least two knuckles of the chickpeas), boil on high heat, turn to low heat, cover and cook for half an hour, and cook until soft (the whole shape is OK The degree of squashing with your hands).

3. Remove the cooked chickpeas and drain the water, and put them in a cooking machine together with other ingredients and mash them into a puree.

4. If you like the grainy taste, you can beat it for a while; if you like a delicate taste, you can beat it longer.

5. This salad dressing can be used with vegetable, fruit and nut salad, or as a bread spread.

06, exotic sauce

①Thai sweet chili sauce

Prepare ingredients:

100g pineapple meat, half a red pepper, 5 millet peppers, 5 garlic cloves, 10ml lemon juice, 15ml fish sauce, 25g white sugar, 20g water starch

Detailed approach:

1. Cut pineapple and red pepper into small pieces, mince millet pepper and garlic cloves. The amount of millet pepper determines the spiciness of the sauce, which can be adjusted according to your preference.

2. Put the cut ingredients into the pot, add 40g of water, cook until soft, and then use a cooking stick to make a delicate sauce.

3. Add lemon juice, fish sauce, and white sugar to taste. If there is no fish sauce, use salt instead.

4. Finally add water starch and cook until thick. Avoid stirring the pot all the time, and moisten the pot wall with a small amount of water.

5. This salad dressing goes well with seafood and vegetable salad! It is also a universal dipping sauce, which can completely replace the position of ketchup.

②Mexican salsa

Ingredients: 2 tomatoes, 1/2 onion, 1/2 lemon, 1 millet pepper, a little seasoning (salt, sugar, black pepper, olive oil, basil leaves)

detailed steps:

1. Dice tomatoes and onions, squeeze lemon juice, and mince millet peppers.

2. Mix the cut ingredients and seasonings evenly and put them in the refrigerator for about 1 hour.

3. This salad dressing is more suitable for beef salad, and it can also be paired with burritos. The spread and dipping sauce can hold.