Got salad? Good! Got a dressing loaded with oil and empty calories?
Screeeeech!
Wait a minute- salads are supposed to be healthy, right? So why go through the work of making a colorful, nutritious salad, only to douse it in a unhealthy dressing? There are plenty of healthy options to top your salad and feel 100% guilt-free about your choices!
I am all for low-fat dressing options, but I don't always leave out all fat. I have read and researched no fat versus low fat, oil-free versus the olive oil/coconut oil debate, and have come to the conclusion that there is a lot of conflicting information out there!
My personal choice tends to lean towards the low-to-no-oil side, but I do occasionally consume coconut oil, and unheated olive, flax, and hemp seed oils. When I say occasionally, I don't mean daily- maybe not even weekly, and yes, the voice of Dr. Esselstyn does mentally lecture me as I drizzle on the oil.
Recent studies have found that adding some fat to your food actually increases nutrient absorption. While this gives me some solace, I know that the healthiest fats come from whole food sources, such as avocados, nuts, and seeds.
So, chop some avocado, or sprinkle on some sunflower seeds- just avoid the oil-heavy dressings for best results.
Have your salad and eat it, too!
Here is one of my favorite salad dressing recipes:
Sweet Mustard Dressing
2 TBS stone-ground mustard
2 TBS maple syrup
Mix and use as is, or add:
1 small garlic clove, crushed
2 tsp Italian seasoning
1/4 avocado, or drizzle* of oil of choice (olive, hemp, or flax)
Mix or blend ingredients.
*Drizzle means about 1-2 tsp, just enough to feel like you're being defiant. The dressing is perfectly delicious without any added oil.
Screeeeech!
Wait a minute- salads are supposed to be healthy, right? So why go through the work of making a colorful, nutritious salad, only to douse it in a unhealthy dressing? There are plenty of healthy options to top your salad and feel 100% guilt-free about your choices!
I am all for low-fat dressing options, but I don't always leave out all fat. I have read and researched no fat versus low fat, oil-free versus the olive oil/coconut oil debate, and have come to the conclusion that there is a lot of conflicting information out there!
My personal choice tends to lean towards the low-to-no-oil side, but I do occasionally consume coconut oil, and unheated olive, flax, and hemp seed oils. When I say occasionally, I don't mean daily- maybe not even weekly, and yes, the voice of Dr. Esselstyn does mentally lecture me as I drizzle on the oil.
Recent studies have found that adding some fat to your food actually increases nutrient absorption. While this gives me some solace, I know that the healthiest fats come from whole food sources, such as avocados, nuts, and seeds.
So, chop some avocado, or sprinkle on some sunflower seeds- just avoid the oil-heavy dressings for best results.
Have your salad and eat it, too!
Here is one of my favorite salad dressing recipes:
Sweet Mustard Dressing
2 TBS stone-ground mustard
2 TBS maple syrup
Mix and use as is, or add:
1 small garlic clove, crushed
2 tsp Italian seasoning
1/4 avocado, or drizzle* of oil of choice (olive, hemp, or flax)
Mix or blend ingredients.
*Drizzle means about 1-2 tsp, just enough to feel like you're being defiant. The dressing is perfectly delicious without any added oil.