Especially in summer, salads are an excellent option for light but tasty lunches or dinners. The ingredients with which to prepare them are the most disparate but if you want to add extra taste you can also indulge yourself with delicious condiments but equally beneficial for health.
Here are some simple ideas.
Ginger and sesame sauce
This option is also great for marinating roasted meat , poultry or vegetables .
Ingredients
- 1 tablespoon of olive oil
- 1 tablespoon of sesame oil
- 1 tablespoon of soy sauce
- 1 tablespoon of rice vinegar
- 1 minced garlic clove
- 1 teaspoon chopped fresh ginger
Method
Mix the olive oil, sesame, soy sauce and rice vinegar , then add the minced garlic and ginger and stir until all ingredients are well blended.
Nutritional values
Two tablespoons of this sauce contain 54 calories , 0.2 grams of protein , 3.5 of carbohydrates and 3.5 of fat.
Balsamic vinaigrette
This vinaigrette is one of the easiest condiments to prepare, since you only need a few ingredients to make it 3 ingredients.
Ingredients
- 3 tablespoons of balsamic vinegar
- a spoonful of mustard
- a clove of minced garlic
- half a cup of olive oil
- salt and pepper
Method
Combine the balsamic vinegar with the mustard and minced garlic, then slowly add the olive oil, salt and pepper while continuing to mix the mixture.
Nutritional values
Two tablespoons of vinaigrette contain 166 calories, one gram of carbohydrates and 18 of fat.
Lime Avocado Salsa
Creamy, fresh, and refreshing, this condiment is perfect for summer, as well as being extremely healthy since avocados are a great source of heart- healthy monounsaturated fats and help raise good cholesterol levels .
Ingredients
- a diced avocado
- half a cup of Greek yogurt
- half of coriander
- 60ml of lime juice
- 4 tablespoons of olive oil
- 2 minced garlic cloves
- salt and pepper
Method
Place all ingredients in a food processor and blend until the mixture reaches a smooth, thick consistency.
Nutritional values
Two tablespoons of this sauce contain 75 calories, one gram of protein, 2.5 grams of carbohydrates and 7 grams of fat.
Lemon vinaigrette
This dressing is a great choice for adding a light citrus flavor to salads and other vegetable dishes.
Ingredients
- 1/4 cup olive oil
- 1/4 cup fresh lemon juice
- a teaspoon of honey
- salt and pepper
Method
Combine the olive oil and fresh lemon juice , then add the honey and season with salt and pepper to taste.
Nutritional values
Two tablespoons of this version of the vinaigrette contain 128 calories, 3 grams of carbohydrates and 13.5 grams of fat.
Honey mustard
This creamy dressing has a slightly sweet taste and is ideal for adding body to salads but also to fries and appetizers.
Ingredients
- 1/3 cup mustard
- 1/4 cup apple cider vinegar
- 1/3 cup honey
- 1/3 cup olive oil
- salt and pepper
Method
Combine mustard, apple cider vinegar , honey, salt and pepper to taste and slowly add the olive oil while continuing to mix.
Nutritional values
Two tablespoons of this mustard contain 141 calories, 13.5 grams of carbohydrates and 9 of fat.
Greek Yogurt Ranch Dip
Versatile, creamy and delicious, ranch dressing is one for the sweet tooth.
Ingredients
- a cup of Greek yogurt
- half a teaspoon of garlic powder
- half a teaspoon of onion powder
- half a teaspoon of dried dill
- a dash of cayenne pepper
- a pinch of salt and fresh or chopped chives
Method
Mix Greek yogurt, garlic, onion and dried dill, add a pinch of cayenne pepper and salt and garnish with chives before serving.
Nutritional values
Two tablespoons of this sauce contain 29 calories, one gram of protein, 2 of carbohydrates and 2 of fat.
Apple vinaigrette
Apple vinaigrette is a light, tangy dressing that can help balance out the bitterness of leafy greens like collard greens or arugula .
The presence of apple cider vinegar also makes it very healthy since it is an ingredient capable of reducing blood sugar levels and lowering triglycerides .
Ingredients
- 1/3 cup olive oil
- 1/4 cup apple cider vinegar
- a spoonful of mustard
- a spoonful of honey
- a spoonful of lemon juice
- salt and pepper
Method
Combine the olive oil and apple cider vinegar, then add mustard, honey, lemon juice and salt and pepper to taste.
Nutritional values
Two tablespoons contain 113 calories, one gram of carbohydrates and 12 of fat.
Turmeric and ginger sauce
This condiment can help add a pop of color and a slight spicy note to the dish.
Making it healthy is the fact that ginger and turmeric have been associated with numerous health benefits. In fact , ginger can help reduce nausea and blood sugar levels and relieve muscle aches , while the curcumin contained in turmeric is known for its anti – inflammatory and antioxidant properties .
Ingredients
- 60ml of olive oil
- 2 tablespoons of apple cider vinegar
- a spoonful of turmeric
- half a teaspoon of ground ginger
Method
Mix all the elements until a homogeneous mixture is obtained.
Nutritional values
Two tablespoons contain 170 calories, 2.5 grams of carbohydrates and 18 of fat.
