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MRSLIVINGWELL's Photo MRSLIVINGWELL Posts: 546
6/26/19 10:25 A

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Personally, since I follow a whole foods plant based diet (Mcdougall Plan) I prefer to get my nutrients from plants in the salad and not waste calories (or artery health) on oils. Olives yes, Olive oil no.

Here are some great recipes for no oil salad dressings that are good for you. And here is a little quote why you might like to eat them: Briefly, oils are exceptionally high in calories (120 calories in one tablespoon of Olive Oil, 21% of those calories coming directly from fat,) while entirely lacking all vitamins, nutrients and minerals.

Oils contain no healthy carbohydrates, fiber or protein. They do not contain any water, nor are they considered a "whole food."

http://www.saltsandandsmoothies.com/blog/2016/5/26/32-oil-free-salad-dressings

Lately, I've been enjoying salad ingredients thrown on top of my meals (eg, stir fried veg over rice, or Massaman curry with potatoes and peas) without any dressing. Try it. Healthy, faster and less calories....

It's not about perfect, it's about effort. Jillian Michaels


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SIZE8TOB's Photo SIZE8TOB Posts: 82
6/20/19 11:07 A

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I make my own. EVOO, white balsamic vinegar, chopped garlic, Dijon mustard, Himalayan pink salt and freshly ground pepper. A little go a long way and the olive oil is a good and necessary good fat in any diet.

Edited by: SIZE8TOB at: 6/20/2019 (11:09)
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ANNARRUE's Photo ANNARRUE Posts: 1,101
6/14/19 12:22 P

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On salads I use whatever vegetables, meat and or cheese. For dressing I use salsa and that's it, maybe with a bit of sour cream. I also love cucumbers, tomatoes and a bit of onion mixed with seasoned rice vinegar, a little sugar or substitute, salt and peper jut to munch on!!

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MELISSABRILL Posts: 41
11/6/18 3:43 A

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Also, if you're eating on the run - when I take a salad to work, I will put my salad in a ziplock bag then pour the dressing in, seal the bag, squish around ,and you've added the dressing well to the salad without having to toss it around and having potential splatter. Then you can either eat it right out of the bag or pour it into a bowl.

MELISSABRILL Posts: 41
11/6/18 3:41 A

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If you want to make no-oil dressing you can do it - just use flax seeds (ground up) in place of the oil to help emulsify the dressing and get it to stick on the veggies. I used to do that all the time (I'm back to using olive oil again, though I do more acid than oil, I hate an oily dressing!)

I also usually add some soy sauce to any of my dressings - it gives the salty flavor and a bit of an extra dimension instead of adding just salt.

ENGINEERMOM's Photo ENGINEERMOM Posts: 1,184
10/16/18 4:19 P

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Really good creamy dressing that isn't oily:

Hummus
Water
Hot sauce (if you like)

Another dressing my MIL likes: mayo, red wine vinegar, and sugar. Adjust ratios to your taste (go light on the sugar at first)

Also, "salad" doesn't have to involve lettuce. Or spinach. I've found that pepper salads are easier to eat on the run and make less of a mess. I just dice up bell peppers, cucumber, and chicken, then add some dressing. I happen to like Italian, but you could do the hummus one above, or a little lite ranch or something. Just make sure you're getting *some* fat - there are vitamins in veggies that your body won't be able to absorb without fat.

Another favorite salad for me is beet salad - I roast beets at 450F wrapped in foil for about an hour, then take them out and let them cool to room temp. Peel, then dice. You can do this several days in advance. On the day you want the salad, just pop some beets into a container, top with a little goat cheese, and poof! Salad. If you want to get really fancy, drizzle with a little balsalmic reduction (usually sold near the balsalmic vinegar in the dressings/vinegar/pickle aisle).

And last but not least, don't forget taco salad! Finely shredded lettuce (also easier to eat on the run), diced tomatoes, a little ground turkey taco meat, some diced avocado (if desired), and then mash an avocado with some salt, thin with a little milk or ranch dressing, and drizzle over all. Right before eating, top with a couple crunched-up tortilla chips.

If you really want mixed greens, spinach, or lettuce, try chopping it up before putting it into the salad. I usually just take a handful of the mixed greens, then thinly slice before putting into the bowl I'm using, then grab another handful, etc. That makes it much less likely that a stray piece of vegetable matter will shake dressing on me while I'm eating.

Take life one day at a time - enjoy today before you worry about tomorrow.


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NAKIOMA's Photo NAKIOMA Posts: 3,283
10/11/18 10:51 A

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You should look in your grocery for Walden Farms salad dressings. They are -0- calories and are really quite good........................Naki

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LIL-VIXEN's Photo LIL-VIXEN SparkPoints: (13,172)
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10/4/18 10:33 A

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I just use a tablespoon of apple cider vinegar on my salads.

"The only way of finding the limits of the possible is by going beyond them into the impossible."



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SPUNOUTMOM's Photo SPUNOUTMOM Posts: 1,548
9/25/18 1:39 P

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I am like you, I don't like greasy lettuce. I make my own. Use flavoured vinegars, olive oil or sesame oil. I really like sesame oil, but it is expensive. I get light mayo and thin it with a bit of red wine vinegar and mustard.



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CED1106's Photo CED1106 Posts: 321
9/16/18 11:52 P

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> I would really like to get away from the oil based dressing

Same here! Oil and vinegar is good for you, but, eh, I don't like it.

Here are over 30 non-oil salad dressings!
https://nutriciously.com/oil-free-vegan-salad-dressings/
http://plantbaseddietitian.com/oil-free-dressings-and-sauces/
https://www.veganamericanprincess.com/10-simple-recipes-for-no-oil-vegan-salad-dressings/

Mmm... bacon mayo!
https://www.allrecipes.com/recipe/24544/blt-salad-with-basil-mayo-dressing/
https://www.tasteofhome.com/recipes/creamy-bacon-salad-dressing/

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ITSMEAGAIN0's Photo ITSMEAGAIN0 Posts: 1,289
9/12/18 7:21 P

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Thanks for those dressing ideas. I printed them and I am going to give them a try.

Try a little harder to be a little better every day. Gordon B. Hinckley.
KMGORM78's Photo KMGORM78 Posts: 38
8/31/18 10:52 A

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Thanks for the suggestions. I would really like to get away from the oil based dressing because I eat on the run and don't want it to stain my clothes. Its very sad but I am learning to cook at 40! I actually bought my first cookie sheet a couple of weeks ago.
I have tried a couple of recipes on here and my husband said they looked better than the picture but he didn't want to eat it again and my 5 year old never eats anything.

When you want to succeed as much as you want to breathe, then you will be successful.


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LOTUS737's Photo LOTUS737 Posts: 6,242
8/31/18 10:02 A

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You can make your own easily and adjust the oil. I do a 2:1 acid to oil ratio and add a little honey or mustard to emulsify. Pick some seasonings like herbs or garlic, a little salt and pepper, and you're good to go! Just keep it in a container with a lid you can shake up if it separates on you. We really like white balsamic + olive oil + garlic + basil + honey + salt + pepper.

I also make yogurt and/or avocado based dressings (like ranch). I just buy the dry ranch powder and mix it in with yogurt (and/or mashed avocado) and water to thin out. Sometimes I'll add extra pepper or herbs. There are great recipes online to make it from scratch but this is really convenient.

I also like to use salsa or salsa/avocado/yogurt for some types of salads.

Recently I blended 1/2 avocado, 1/2 small sweet onion, chili peppers, lemon juice, and a bunch of cilantro- really delicious and would be great for taco salads/mexican inspired flavors.

Hummus can be thinned out for a great dressing. You can also mix tahini in with yogurt, or make a quick thai peanut sauce (peanut butter, lemon juice, garlic, ginger, sriracha, honey, soy sauce).

For other topping ideas, when I'm not being lazy, I really like to add roasted veggies. If I'm on top of my meal prep game they are good to go, but they can be a fun way to add texture and flavor. Full disclaimer: I don't really like eating a bunch of greens in my salad- I prefer heartier veggies with a few greens. I also like to add fruit (or a small amount of dried fruit) to many salads (esp with the balsamic dressing). Toasted nuts or hemp hearts add good fat, texture, and help me stay full!

Hope some of these ideas are helpful- happy eating!


Healthy choices and actions have positive impacts, even if the scale doesn't move!


KMGORM78's Photo KMGORM78 Posts: 38
8/31/18 9:34 A

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I don't know much about cooking and I am new to eating salads so keep that in mind. I got an Italian non fat dressing for my spinach salad but didn't like that it was so oily. Is there any nonoily low calorie dressing out there? I have a 5 year old son that would rather been in the toys isle than the grocery. Any other ideas to make my salad better would be great. I am currently putting frozen fully cooked chicken strips on mine. Thanks ahead of time as I need all the help I can get!

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