Don’t Ruin Your Salads!
It may seem like a trite topic, but I see many people ruin a perfectly healthy salad with the wrong dressing.
Saturated fats, high sodium, added sugars and lots of calories are packed into so many dressings.
That's why it's important to read the nutrition label and check the calories and saturated fat. If it has over 10% of the recommended daily amount of saturated fat, there are many healthier choices. Under 90 calories per 2 Tablespoons is a good cap. And of course no more than 5 g of Added Sugars!
Bring this list to the grocery store next time you go shopping!
7 BEST SALAD DRESSINGS
#1 - 365 Whole Foods Light Balsamic Vinaigrette
PER 2 TBSP SERVING: 45 calories, 4.5 g fat (0.5 g saturated fat), 210 mg sodium, 1 g carbs (0 g fiber, 0.99 g sugar), 0 g protein
With 45 calories per serving and simple ingredients, I love that I can dress my salads with some heart-healthy fat without the added calories. I also use this vinaigrette as a marinade for veggies before roasting in the oven.
#2 - Bolthouse Farms Creamy Cilantro Avocado
PER 2 TBSP SERVING: 40 calories, 3.5 g fat (1 g saturated fat), 160 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 1 g protein
Bolthouse Farms dressings are located in the produce refrigerated section because they don't contain artificial preservatives or flavors. These flavorful creamy dressings are made with Greek yogurt to limit fat and caloric content with a range of 35-50 calories per 2 tablespoon serving. Other favorite flavors include Honey Barbecue Ranch, Avocado Green Goddess, and Creamy Caesar.
#3 - Haven’s Kitchen Edamame Green Goddess
PER 2 TBSP SERVING: 45 calories, 5 g fat (0.5 g saturated fat), 45 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 1 g protein
Haven's Kitchen's collection of vegan, gluten-free, versatile dressings contain premium ingredients like lemongrass, white miso, Serrano pepper, basil, tahini, and mint. Every flavor tastes amazing and works well equally drizzled over salad or as a marinade or sauce for cooked vegetables, tofu and grains.
#4 - Trader Joe’s Vegan Creamy Dill
PER 2 TBSP SERVING: 60 calories, 6 g fat (0 g saturated fat), 120 mg sodium, 1 g carbs (<1 g fiber, 0 g sugar), <1 g protein
I recommend this dressing because it's low in sodium, carbs, and saturated fat with only 60 calories per 2-tablespoon serving. All of the TJ’s vegan dressings in the fridge section get a thumbs up from me!
#5 - Bragg Organic Oil-Free Vinaigrette
PER 2 TBSP: 15 calories, 0 g fat (0 g saturated fat) 0 mg sodium, 4 g carbs (0 g fiber, 3 g sugar), 0 g protein
While most traditional dressings have 100-150 calories per serving, this Bragg dressing provides a punch of flavor, without the calories, fat, or sodium of most other options. The vinaigrette is unique in that its main ingredients are apple cider vinegar and water. Apple cider vinegar can help temper blood sugar and help lower the risk for type 2 diabetes, as well as aid in weight management.
#6 - Organicville No Added Salt Italian Vinaigrette
PER 2 TBSP: 50 calories, 4 g fat (0 g saturated fat), 5 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 0 g protein
Thanks to the apple cider vinegar, organic sunflower oil, and myriad herbs and spices, this dressing delivers on taste, without having unnecessary sodium that is commonly found in other flavorful dressings.
#7 - Whole Foods Organic Herbs De Provence Vinaigrette
PER 2 TBSP: 60 calories, 7 g fat (0 g saturated fat) 240 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein
If you want a dressing with no added sugar or carbs, this robust dressing will make any salad pop with flavor. It's made with healthy EVOO and more than a dozen herbs and spices, so you'll get plenty of flavor, without any sugar to weigh you down.