Dietary salad dressings. Diet dressings and sauces for salads - 12 recipes

Pasta made from durum wheat is very useful for diabetes. They have a low glycemic index, so your sugar will rise gradually after eating. Plus, the feeling of fullness will remain for a long time. Diet sauce for pasta is a must-have. Add a fragrant, delicious sauce, and the pasta will become not only healthy, but also incredibly tasty.

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In the diabetic sauces section you will find many other sauces for pasta and other dishes. It's always easy to diversify your diet with a delicious, unusual sauce.

Well, we’ll start preparing two classic, very simple and cheap sauces.

PP pasta sauce

If you are looking for the perfect and low-calorie pasta sauce, then we advise you to pay attention to this simple and tasty recipe. The sauce is based on tomatoes, which are ideal for spaghetti and will not add extra calories to the finished dish. You will need these ingredients:

• 2 medium tomatoes. Make a cut on them and put them in hot water for 1 or 2 minutes. Then remove the skin and cut into pieces.
• 1 tablespoon olive oil. You can use any other oil if desired. It is not recommended to use a lot of oil, as it is quite high in calories.
• 1 small onion. Finely chop.
• 1 clove of garlic. Squeeze through a garlic press or grate on a fine grater.
• Salt and pepper to taste.

Fry the onion and garlic in olive oil for a couple of minutes. Then add tomatoes, spices and cook for about 15 minutes over low heat. The finished sauce must be blended in a blender!

Sweet and sour sauce

Ingredients

• 200 ml pineapple juice;
• 60 ml water;
• 3 tablespoons of tomato paste or sauce;
• 2 tablespoons vinegar;
• 1 tablespoon soy sauce;
• 1 tablespoon starch (preferably corn starch).

Preparation

This is a dietary version of sweet and sour sauce without sugar. However, sugar is still contained in soy sauce and tomato paste, but in small quantities. If possible, use freshly squeezed pineapple juice, but from a can or bag will also work.

Combine juice, water, vinegar, soy sauce and tomato sauce in a heavy-bottomed saucepan or saucepan. Heat the mixture over medium heat for 5 minutes, stirring constantly. If you want a thicker sauce, add starch diluted with hot water.

Salad dressings on a diet. How to dress a salad on a diet?

At home, you can create any masterpiece for a prepared dish, but do not forget that the right sauce is the key to unsurpassed taste.

But most people eat just the taste, and only then think about the health benefits of this or that product, or even don’t think about it at all. Therefore, first, let’s look at the options for gas stations for different menus. All recipes presented are not invented by me, but found on the Internet.

For women who know everything about dietary products, it is not news that among the types of meat it is preferable to include poultry in the diet, so they offer the option of sauce for chicken.

Unless, of course, you still eat meat.

We will need half a kilogram of apples, 1 tbsp. a spoonful of butter, a pinch of cinnamon, 1 teaspoon of salt and oregano. Let's start with the apples - wash them, peel them and bake them in the oven until done.

Next, melt the butter, add all the other ingredients, including apples, and puree until smooth. This sweet and sour taste will add piquancy to boiled or baked meat.

This cereal has many benefits, so it is certainly present in a healthy diet. I offer an affordable way to prepare buckwheat sauce.

I think that to select ingredients you will not need to leave the kitchen, because all the products are simple and are probably on your shelves.

I suggest looking for a couple of tomatoes, ½ cup of low-fat sour cream, 1 tbsp. spoon of flour. Choose the juiciest tomatoes and cut them into cubes. Saute the flour in a frying pan for a couple of seconds, and then add sour cream and tomato. Let them simmer for about 5-10 minutes and feel free to season your buckwheat with the mixture.

Despite the fact that pasta contains a lot of carbohydrates, nutritionists allow the product to be consumed during weight loss, but only of hard varieties. And you really want to season the dish with ketchup, don’t you? There is a solution - pasta sauce based on tomato juice. What kind of gravy do you prepare? Leave your recipes in the comments.

Now let's prepare:

• ½ liter of tomato juice;
• 1 onion;
• 1 carrot;
• 1 tbsp. spoon of flour;
• 1 tbsp. l. olive oil;
• spices to taste.

Prepare in the following order:

• Pour oil into a frying pan and add finely chopped onion, and after a minute, grate the carrots and simmer until the vegetables are soft;
• add flour and start stirring quickly so that lumps do not form, heat for one minute;
• pour in the tomato juice and bring the mixture to a boil, do not forget to stir;
• when the mixture boils, add spices and cook for another couple of minutes;
• decorate with greens.

A light white shawarma sauce with no tomatoes and mayonnaise, but the presence of cucumber, is ideal for a low-calorie diet.

• a glass of low-fat yogurt;
• 1 fresh cucumber;
• 50 g dill;
• 3 pinches of pepper mixture;
• salt to taste.

To begin, remove the peel from the cucumber and chop it on a fine grater, finely chop the washed dill. Next, put the dill and cucumber into a blender, pour in the yogurt, add a mixture of peppers and salt. After whipping, the mixture is ready for use.

White mixtures are suitable for fish, and we will now prepare one of them. Start selecting products:

• 400 ml fish broth;
• 1 tbsp. l. flour;
• 1 tbsp. l. oils;
• 1 tbsp. l. lemon juice

Place the pan on the fire, lightly fry the flour in oil, pour in the fish broth, and simmer for 10 minutes. Then the next step is to add lemon juice.

There are several varieties of Caesar salad based on ingredients; there is also a low-calorie salad and Caesar dressing. Let's start selecting products and cooking:

• take 2 eggs and boil them for one minute, then break the contents into a bowl and beat a little with a pinch of salt;
• 2 tbsp. l. mix lemon juice with 20 g of Dijon mustard and 50 g of grated Parmesan;
• combine the mixture with beaten eggs and stir, adding your favorite spices.

How to make a delicious sauce? – Use dairy products as a base. Let's look at the most popular options:

1. With milk. The milk sauce is prepared as follows: take 75 g of hot milk and dilute flour (2 tbsp.) already sautéed with 5 g of butter, boil for 10 minutes and add a pinch of sugar and salt. Strain the mixture before serving;
2. With sour cream. The sour cream version is prepared similarly to the milk version - heat flour (5 g) in butter (5 g) in a frying pan, then pour in 50 g of meat broth and cook for half an hour. After straining, add sour cream (50 g) to the hot mixture to make a creamy sauce, simply replace the sour cream with cream.
3. On cottage cheese (cheese). A soft cheese sauce is made with feta cheese. Take 200 ml of yogurt, add 50 g of feta and any greens to it, grind in a blender and the seasoning is ready.

Seasonings based on dairy products are easy to use instead of mayonnaise for dressing various salads and meat dishes. Do you like homemade sauces or do you think the taste of mayonnaise and store-bought dressing cannot be replaced? I look forward to your opinions in the comments.

A tasty salad dressing should organically combine two components: a fat base and sourness.

Therefore, the following foods can be used as salad dressings.

A good choice is sour cream, as it has significant fat content and pleasant acidity.

Kefir or yogurt do not have enough fat content to significantly help the body absorb fat-soluble components. But they have another useful quality. Namely, they contain probiotics, which have a beneficial effect on the entire body as a whole, and on weight normalization in particular.

Low-fat fermented milk products are good for salads that contain other fatty ingredients, such as eggs or avocado (more on this below), as well as cheeses and fatty fish.

In principle, olive oil itself is an almost ideal dressing for any salad. However, from the point of view of improving the taste of the dish, you want to add spiciness to it. The following can be used as an acidic component:

• lemon juice or apple cider vinegar, which, despite their sour taste, are alkaline foods that help you lose weight;
• sauerkraut and juice from natural fermentations (in this case, as with kefir, the benefit of the additive will be to introduce probiotics into the dish);
• cranberries (will add antioxidants to the salad).

What are the lowest calorie sauces?

One of the best ways to add some flavor while controlling calories is to use diet sauces. By adding low-calorie salad dressings to healthy meals, you can stick to a strict diet much longer. Recipes for dietary sauces will diversify your diet with new unusual tastes and also bring additional health benefits.

1: delicate sauce with feta cheese

Diet sour cream sauce includes shredded feta cheese and fresh dill, making it an optimal low-calorie component for green vegetable salads.

• 1 clove of garlic;
• 200 ml low-fat sour cream;
• 30 g feta cheese;
• 4 tsp. mint;
• 4 tsp. lemon juice;
• 1 tbsp. l. dill;
• 1 tbsp. l. water.

• chop the garlic and salt with a knife until smooth and transfer it to a bowl;
• add sour cream, shredded feta cheese, chopped fresh mint and dill, lemon juice and water.

Stir to combine all ingredients.

Nutritional value 1 tbsp. l. milk sauce with cheese:

• calorie content – ​​25;
• carbohydrates – 1 g;
• fats – 1 g;
• proteins – 2 g.

2: Apple sauce with curry

Classic applesauce gets a kick with the addition of Indian spices.

• 2 kg apples;
• ½ tsp. ground coriander;
• 1 tsp ground cardamom;
• 1 tsp ground ginger;
• ½ tsp. cinnamon;
• ¼ tsp. masala;
• ¼ cup lemon juice;
• 2 glasses of water.

1. Peel and chop the apples and place in a large saucepan. Add water and all the spices, bring to a boil and leave to simmer for 45-60 minutes until the apples are soft.
2. Grind the apples in a blender until smooth. Add lemon juice and mix well.
3. Ready-made diet sauce for chicken can be stored in the refrigerator for up to 2 weeks.

Diet sauce for chicken

If you are tired of eating dry boiled chicken breast, then you can try to diversify your diet with this simple chicken sauce. You will need these ingredients:

• tomatoes in their own juice. Grind them in a blender and take 6 tablespoons.
• 1 teaspoon Dijon mustard.
• 6 tablespoons of kefir.
• Salt and pepper to taste.
• A mixture of Provençal herbs.

All you need to do is mix all the ingredients and let the sauce sit for a while! This recipe is perfect with turkey and chicken.

Best Recipes

In order to lose weight, cleanse the digestive system and the body as a whole, nutritionists recommend a lot of unique dishes; let’s look at the most popular and, accordingly, highly effective.

“Brush” salad recipe for weight loss from Elena Malysheva

From the classic recipe of nutritionists, the “Brush” salad from E. Malysheva differs in calorie content and food norms. Take half a kilogram of raw vegetables: red beets, carrots, white cabbage. Peel and chop finely, like “Korean carrots.” Combine the vegetables and season with a teaspoon of fresh lemon juice. The dish is ready. Eat gradually throughout the day with water. The total calorie content does not exceed 485 kcal.

https://youtu.be/5qtz2wR0_zA

Milk sauce - dietary recipe

Typically, all milk sauces are high in calories, which is explained by the content of cream and large amounts of butter. But we offer a simple recipe for Bechamel sauce, which can be included in your diet even if you are not on a diet. For this recipe you will need the following ingredients:

• 500 ml milk. We use low-fat milk. There are only 30 calories in 100 grams of this product.
• 10 grams of butter.
• 30 grams of flour. Instead of regular wheat, we use any whole grain.
• Salt, pepper and nutmeg to your taste.

We suggest you read Metabolism, what it is in simple terms and how to improve it.
Melt the butter over low heat, then add whole grain flour and pour in milk in a thin stream, stirring constantly. Your goal is to get rid of lumps. Cook until thickened. Then add salt, pepper and nutmeg to your taste.

This sauce is considered one of the most high-calorie sauces. In the usual classic recipe, it is prepared not only with cheese, but also with a large amount of butter and cream. We have selected a recipe for you with a minimum of harmful ingredients.

• 100 grams of hard cheese. Ideally, it is best to use low-fat varieties, then you will significantly reduce the calorie content of the finished sauce.
• 250 grams of milk. We take skim milk 1% fat.
• 25 grams of starch.

Mix all the ingredients in a container and place on low heat. Stir the sauce constantly and cook until the cheese is completely dissolved. You can add your favorite spices to the finished sauce if desired.

Delicious sauces for buckwheat porridge

At home, you can make several excellent options for buckwheat porridge sauce. We will offer only the main ones - not all, because it is impossible to describe everything, there are too many of them. Choose according to your taste, and be sure to add something of your own to existing recipes!

• A quick gravy for buckwheat without meat - all you need is a little prepared tomato paste, an onion and a maximum of ten minutes of time. If desired, you can add any vegetables that you have at home - carrots, bell peppers, a little garlic, and be sure to add all the greens you can find. So simple, but very tasty!
• Classic tomato sauce will appeal to all lovers of delicious home cooking. You will need real tomatoes here - ready-made paste alone is not enough. Onions will also go here - what would you do without them? A few vegetables and seasonings, herbs. Very tasty and filling!
• We will also prepare vegetable sauce - thick, satisfying, you can simply eat it with a spoon. It is very suitable for vegetarians, quite dietary, but at the same time incredibly appetizing and satisfying.
• You and your family will really like the sauce with meat. A simple porridge will become a satisfying, appetizing and complete dish for lunch! The ingredients are simple and affordable, and preparation is quick and easy.

• Mushrooms and buckwheat porridge are the perfect combination, so we will certainly prepare a delicious mushroom sauce. In addition to fresh mushrooms, it will go with dried mushrooms, as well as cream or sour cream and a few vegetables.

These are not all the options, just the main ones. But there are already enough of them to learn how to cook a delicious sauce for porridge and diversify the daily menu for yourself and your family!

Tomato sauce

So, let's start with the simplest and fastest recipe. Gravy prepared according to this recipe “in a hurry” will be suitable for lunch and will perfectly complement the table. It is done in a matter of minutes.

Calorie content – ​​68 kcal.

Ingredients:

• Tomato paste – 3 tbsp;
• Vegetable oil – 1 tbsp;
• Onion – 1 head;
• Greens - several branches;

• Salt, pepper, seasonings - to taste.

Preparation:

1. Peel the onion and chop it into small pieces.
2. Pour a spoonful of oil into a frying pan and fry the onion for a couple of minutes.
3. Put tomato paste, add half a glass of water. Stir and reduce heat until slightly simmering but not bubbling.
4. Salt, add spices and pepper.
5. Chop the greens finely and add to the mixture. You can also use dried herbs.
6. Stir the mixture for 7-9 minutes until it thickens a little.

Ready! The paste should be served hot, and you can also stew cutlets, meat and other foods in it.

Tomato sauce

And now we will tell you how to prepare real tomato sauce for buckwheat, cooked in the most ordinary way - in water. This is a very tasty recipe that will become your favorite, and not only for porridge, but also for any other products - potatoes, vegetables, meat, chicken, fish and cutlets.

Calorie content – ​​90 kcal.

Ingredients:

• Tomatoes – 2 pcs. large;

• Tomato paste – 1 tbsp;
• Onion – 1 head;
• Carrots - half medium;
• Garlic – 3 cloves;
• Dill, basil - several branches each;

• Apple – 1 sweet, small;
• Vegetable oil – 2 tbsp;
• Salt, sugar - a pinch;
• Pepper to taste;
• Spices to taste.

Step by step recipe:

1. Pour boiling water over the tomatoes and then remove the skins. Chop finely or grind through a meat grinder.
2. Peel the onion and cut it smaller.
3. Chop the garlic and herbs.
4. Peel and grate the carrots on a medium grater.
5. Peel the apple - peel, remove the core, and all inedible parts. Then grate it.
6. Place a saucepan over medium heat. Add oil and fry the onion for a couple of minutes until golden brown begins to appear.
7. Throw carrots into it, stir vigorously so that the color is distributed evenly. Another two or three minutes.
8. Then add the tomato and apple, and pour in half a glass of water. Stir, cover with a lid and place on low heat. Let the mixture simmer and the tomatoes and apple soften.
9. After 7 minutes, open the lid and stir the mixture. Ideally, spin it in a blender and then continue cooking. But if you don’t have a blender, this is not critical.
10. Add garlic, tomato paste, herbs. Salt, throw in a little sugar and spices.
11. Let it simmer for another 3 minutes.

The consistency should be thick and pleasant, and the aroma should be spicy and appetizing. Serve hot, pouring over the finished dish directly on the plate. Bon appetit!

Creamy sauce
Another delicious sauce for buckwheat without meat is creamy or sour cream sauce, which will turn ordinary porridge into an exquisite and sophisticated dish. You can cook with both cream and sour cream: sour cream will be more dietary, and creamy will be more refined and high in calories.

Calorie content – ​​about 100 kcal.

Components:

• Cream or sour cream – 3 tbsp;
• Butter – 1 tbsp;
• Flour – 1 tsp;

• Onion – 1 pc.;
• Small carrots – 1 pc.;
• Garlic – 3 cloves;
• Mixture of peppers, salt to taste.

Recipe:

1. Finely chop the onion.
2. Grind the garlic through a garlic press.
3. Grate the carrots on a medium or fine grater.
4. Place the butter in a frying pan or saucepan and set the heat to medium.
5. You can cast the bow almost immediately.
6. Fry the onion until lightly golden, this will take three minutes.
7. Add the carrots and fry the ingredients for another 3-5 minutes. It is important that the oil does not burn, so do not make the heat too high.
8. Add flour, stir thoroughly.
9. Pour in sour cream or cream, immediately start stirring, reduce heat.
10. Stir the mixture for 5 minutes, then add salt and pepper.
11. Simmer for a couple more minutes under the lid.

You can stew meatballs and cutlets in this creamy mass, or you can simply pour it over the finished porridge. It's both beautiful and incredibly delicious!

Vegetable sauces

Preparing vegetable sauce
The ideal sauce for any side dish - not only buckwheat, but also vegetables, potatoes, meat - is a simple vegetable sauce. Making vegetable sauces is easy, and the process is fun, because it is an endless field for experimentation! When making vegetable sauce for buckwheat, don’t be afraid to experiment and replace ingredients at your discretion, add something of your own, in general, try it. It will turn out delicious!

Calorie content – ​​about 90 kcal.

Components:

• Vegetable oil – 2 tbsp;
• Flour – 1 tsp;
• Small carrots – 1 pc.;

• Medium onion – 1 pc.;
• Garlic – 3 cloves;
• Bell pepper – 1 pc.;
• Dill, parsley - several branches each;
• Tomato – 1 pc.;

• Tomato paste – 2 tbsp;
• Salt, spices - to taste.

Step by step recipe:

1. Pour oil into a saucepan, throw in finely chopped onion. Fry for three to four minutes, stir with a wooden spatula. The onion should turn golden.
2. Grate the carrots and add to the saucepan, stir. Let the vegetables fry for another 3 minutes.
3. Stir, add finely chopped bell pepper. Make the heat medium. Simmer the vegetables, stirring them occasionally.
4. After 5 minutes, add the tomato. It should be doused with boiling water and peeled, and the pulp should be grated or finely chopped.
5. Stir the vegetables. Add flour, salt, spices, chopped garlic.
6. Add tomato paste and herbs.
7. Simmer the mixture for a couple more minutes until it becomes homogeneous and thick.

The gravy is ready!

Mushroom sauce

Mushroom sauce
Buckwheat and mushrooms are simply made for each other, and it’s hard to even imagine a more harmonious combination of tastes and aromas! In the best restaurants serving European and national cuisine, buckwheat porridge is cooked with delicious mushroom sauce, but why not prepare this dish at home? Plus, it's simple. The dish is considered quite low in calories, but it is complete, satisfying and healthy.

Calorie content – ​​98 kcal.

Ingredients:

• Champignon mushrooms – 300 gr.;
• Onion – 1 pc.;
• Dried porcini mushrooms – 50 gr.;
• Small carrots – 1 pc.;
• Fresh greens - a bunch;

• Butter – 150 gr.;
• Flour – 2 tsp;
• Medium fat cream – 200 ml.

Cooking method:

1. Wash the mushrooms and cut them into halves. Choose small ones, preferably brown ones, they will be more flavorful and wholesome.
2. Rinse dried mushrooms and soak in cold water. After 10 minutes, drain the water, rinse the mushrooms again, and then boil them for 20-30 minutes. Of course, it's worth doing this in advance.
3. Chop the onion finer.
4. Grate the carrots on a medium grater.
5. Chop the greens.
6. Place butter in a saucepan and melt.
7. Fry the onions and carrots on it - 5 minutes is enough.
8. Throw in the champignons and put the heat on high. Let them fry well, then the water will flow out of them - let it boil. And then turn down the heat.
9. Finely chop the soaked boiled porcini mushrooms and add to the saucepan.
10. Pour in the cream. Simmer the sauce for 7-10 minutes.
11. Add flour, stir well. Let the mixture thicken a little.
12. Add herbs and turn off the sauce.

Bon appetit!

Sauce with meat

Sauce with meat
There are different recipes for making sauce for porridge with meat, we will give you a very simple, quick and universal one. At the same time, you will really like the taste, and you will want to make this gravy often, for a variety of dishes!

We suggest you familiarize yourself with the Diet for VSD, what foods are recommended to eat for vegetative-vascular dystonia

Dietary salad dressings. Diet dressings and sauces for salads - 12 recipes

There is a whole website on our website where the ingredients and preparation steps are described in detail. But often, I know from myself, salads are prepared from what’s lying around in the refrigerator. And then the biggest problem is the choice of gas station. Dietary salad dressings will help you diversify your dishes without harming your diet.

We also have a large one from which you can choose the one you need. There are many dressings for meat and fish.

In this article I want to focus specifically on dietary salad sauces.

The table with sauces is below. Details of their BJU compositions.

Dietary salad dressings

I hope this table will help you decide what to top your salad with on a diet.

Diet sauces for salads - main components

• Lemon juice is rich in vitamin C and improves digestion. Helps in the digestion of meat and fish.
• Yogurt and kefir also improve the digestibility of salad and add lightness to ingredients such as potatoes, meat, legumes and mushrooms.
• Vegetable oils contain rich acids and omega-3s, which are essential for healthy skin, hair and hormonal systems.
• Mustard and garlic greatly speed up metabolism. Fatty salad components, such as pork or red fish, are much better absorbed and will not burden the pancreas.
• Greens and cheeses add flavor to any salad, even a very simple one.

Write your options for any sauces in the comments. It will be interesting not only to me, but also to other readers.

Don't forget that proper nutrition is 90% of success in other non-insulin-dependent types of disease.

Therefore, delicious salads rich in vitamins and nutrients are a must-have dish in a diabetic’s diet.

Important features of preparing buckwheat gravy at home

Making sauce at home
What are some tricks you need to know before making buckwheat sauce? In general, all the recipes that we present are very simple and do not require any special knowledge. But still, so that you can be proud of your signature sauce, and the dish turns out delicious the first time, remember a few simple tricks.

• Try frying vegetables in butter instead of vegetable oil and compare the difference. She's huge! This way the dish will turn out to be more nutritious, but it will acquire a particularly appetizing delicate aroma and amazing taste.

• When you buy tomato paste for this purpose, choose the one that comes in a jar rather than the single-serve package. The paste should be of high quality, thick, natural and not the cheapest.
• If you use sour cream or cream, choose the fat content at your discretion. The fattier it is, the richer and thicker the product will be, but the higher the calorie content. True, a completely low-fat product is not good - the sauce from it will come out bland and liquid. It's better to choose the middle option.
• All vegetables that you take for cooking should be ripe and fresh, beautiful to look at and pleasant to taste. The quality and taste of the final result depends on each ingredient.

And remember that a lot depends on your mood. So, be inspired, smile, and begin the enjoyable and creative process of culinary experimentation!

Any sauce is based on liquid or viscous products. Usually these are yoghurts, vegetable purees and juices, broths, sour cream, soft cottage cheese. Do not forget that for dietary recipes it is better to use ingredients with minimal fat content. Oil can be added to the sauce or used during the cooking process, but there should not be a lot of it. It is better to take olive oil or coconut oil, they have pleasant tastes, are very healthy when fresh and are easily digestible.

• fresh, sautéed or boiled vegetables;

• cheese, eggs;

• horseradish, mustard, adjika;

• different spices.

You should not use a lot of salt for dressing, as it interferes with losing weight. Flour and starch are high-calorie foods, but you don’t need to pay attention to this. For sauces, a small amount is used, but it can make a big difference in consistency. If your favorite recipe calls for sugar, you can omit it or replace it with honey.

Chicken and fresh vegetable salad

Ingredients:

• boiled chicken fillet – 300 g;
• fresh cucumber – 2 pcs.;
• canned peas – 150 g;
• a bunch of dill;
• for dressing - spices, kefir/sour cream/pp-mayonnaise.

Preparation:

Shred the chicken fillet and cucumber into medium-sized cubes. Add finely chopped greens and peas to them. Combine with spices and dressing to taste.

The weight loss salads in our selection are easy to prepare and consist of affordable ingredients. Step-by-step recipes with photos make the cooking process even easier! Such salads will allow you to lose weight without feeling hungry, and also saturate your body with a huge amount of vitamins and beneficial microelements.

https://youtu.be/aIJAXoeY5YQ

What kind of salads do you prepare for weight loss?

Salads are an essential part of any sample weekly menu with proper nutrition.

It's clear that when we eat a salad, we want to get the most out of its ingredients. However, many of the beneficial compounds we hope to get from lettuce are fat-soluble compounds.

Delicious recipe! How to bake halibut fillet in the oven

And one of the critical mistakes made by those losing weight is following a low-fat diet and avoiding adding the right oils to diet salads.

The explanation here is simple.

Firstly, a lack of fat usually leads to an excess of carbohydrates, and these are exactly the foods that make you fat.

Secondly, if little fat enters the body, it simply cannot afford to burn it. Fats are too valuable molecules to be destroyed when there is not enough supply.

Another thing is that not every fat is suitable for consumption.

Bechamel sauce for vegetables

There are so many sauce recipes, and they are so versatile that they can be used both for their intended purpose and as salad dressings. You can spread them on a piece of bread like butter, or eat vegetables simply by dipping them in the sauce. We suggest you prepare this universal sauce now.

Preparation:

• Place 20 g of butter on a hot frying pan. When the butter melts, pour one large finely chopped onion into it, stir, cover the frying pan with a lid and fry over low heat. While the onions are frying, let's prepare some vegetables that we will eat with this sauce - these will be steamed carrots and broccoli.
• In a double boiler or some other way, boil the amount of these vegetables you need: 300-400 grams of broccoli and a couple of medium carrots. Add half a glass of water to the fried onion, stir, cover with a lid and leave for another five minutes until the onion softens. Meanwhile, pour one and a half tablespoons of flour, a third of a teaspoon of salt into a bowl and pour one tablespoon of milk - stir thoroughly. Then add more milk (4 tablespoons) and stir again. It turned out to be such a liquid dough. Pour 200 ml of milk into the onion, stir and increase the heat. When the milk in the onion begins to boil, pour the batter into it.
• As the dough cooks, the sauce will thicken. As soon as it reaches the thickness you need, add a mixture of spices to it (a third of a teaspoon each of ground black and allspice and half a teaspoon of ground coriander). Stir and turn off the heat. Then add a third of a teaspoon of ground nutmeg (please note that nutmeg begins to taste bitter when kept on fire for a long time), a third of a teaspoon of salt and stir again. Cover with a lid, let it brew for 10-15 minutes, and you can serve. For better taste, you can add grated Parmesan (1 tsp) to the sauce. Simply dip boiled vegetables in the sauce and eat.

Other salad ingredients as dressings

We are accustomed to perceiving salad dressing as something liquid. However, some solid ingredients can also act as a dressing, that is, a lubricant. For example, eggs and avocado.

You can increase the complete absorption of nutrients from salads by adding eggs to them.

And since eggs are one of the types of products that help normalize weight, any diet salad for weight loss must include them.

It has been proven that adding 1.5-3 eggs to a salad increases the absorption of such extremely important carotenoid compounds as lutein and zeaxanthin by 4-5 times. The absorption of beta-carotene increases from 3 to 8 times.

How to properly use eggs in salads?

The main part of an egg in a salad is its yolk.

This is something you should definitely remember.

Protein is an excellent source of much-needed protein for the body, including those losing weight. But when we talk about eggs as a salad dressing option, we should be primarily interested in the fat in this food product. And it is concentrated in the yolk.

PP cream sauce

Making creamy sauce on pp is difficult, but doable. The basis for our dish will be leeks! It is this vegetable that gives an excellent creamy aroma and taste, which will give us the opportunity to refuse heavy cream.

So, we need the following ingredients:

• 1 leek. Remove the stems and cut the onion into thin pieces.
• 2 celery sticks. Wash and also cut into small pieces.
• 10 grams of butter.
• 125 grams of low-fat milk. Plant milk is fine.
• 1 teaspoon lemon juice.
• 1 teaspoon Dijon mustard.
• 125 grams of any vegetable broth. To prepare it, you can boil onions, carrots, celery and any greens. This broth can be frozen and stored in the freezer.
• Salt and pepper to taste.

Fry leeks and celery in butter. Simmer until the vegetables become soft. Then we transfer the vegetables into a blender and add all the other ingredients there. Whisk and get a wonderful creamy sauce!

Salad dressing without salt. Salad dressings

Salad dressings

The best salad dressing is good old oil and vinegar. Simple and delicious. You can prepare several types of dressing yourself so that you always have it on hand. But if you don’t have anything suitable or don’t have time at all, you can use a ready-made dressing. But remember that ready-made dressings contain a lot of artificial ingredients and salt.

QUICK SAUCES AND SEASONINGS SBD

TOMATO SAUCE

Simmer until soft in 1 tbsp. l. extra virgin olive oil 3 cloves minced garlic, 1/2 cup chopped onion and 1 tsp. dried basil. Add 1 (28 oz.) can unsalted bruised tomatoes and 1 (6 oz.) can unsalted tomato paste. Heat, stirring, until thickened. Add 1/4 tsp. salt and 1/4 tsp. black pepper. (1/2 cup has 71 calories and 110 mg sodium.)

TARTAR SAUCE

In a small bowl, mix 2 tbsp. l. prepared Sweet Pickle Relish seasoning, 1 tbsp. l. finely chopped onion and 1 cup low-fat mayonnaise. Mix well. (1 tablespoon contains 14 calories and 136 mg sodium.)

SALSA

In a small bowl, thoroughly mix 4 plum tomatoes, seeded and chopped, 1/2 thinly sliced ​​red onion, 1 finely chopped jalapeno pepper, 2 tbsp. l. fresh lime juice, 2 tbsp. l. chopped green cilantro and 1/8 tsp. salt. (1/2 cup has 22 calories and 77 mg sodium.)

REFUELING

In a small bowl, mix 2 tbsp. l. finely chopped shallots, 1 tbsp. l. white wine vinegar, 1/4 tsp. Dijon mustard, 1/4 cup natural low-fat yogurt, 1/8 tsp. salt and 1/8 tsp. black pepper. Add 2 tbsp. l. olive oil and mix thoroughly. (1 tablespoon contains 38 calories and 46 mg sodium.)

CITRUS DRESSING

In a small bowl, combine 1/4 cup orange juice, 1 tbsp. l. lime juice, 1 tbsp. l. honey, 1 tsp. orange zest, 1/8 tsp. salt and 1/8 tsp. black pepper. Add 2 tbsp. l. olive oil and 2 tbsp. l. chopped green cilantro and mix thoroughly. (1 tablespoon contains 59 calories and 49 mg sodium.)

DRESSING WITH PEARS AND Apricots

In a small bowl, combine 1 peeled and chopped ripe pear, 1/4 cup chopped dried apricots, 1/4 cup finely chopped onion, 2 tbsp. l. apple cider vinegar, 1 tbsp. l. sugar, 1 tbsp. l. chopped fresh mint and 1/8 tsp. salt. (1/4 cup has 35 calories and 49 mg sodium.)

MAYONNAISE WITH LEMON AND BASIL

In a small bowl, mix 1 cup low-fat mayonnaise, 2 tbsp. l. fresh lemon juice, 1 tbsp. l. lemon zest and 3 tbsp. l. chopped fresh basil. Mix thoroughly and chill in the refrigerator at least 1 hour before serving. (1 tablespoon contains 14 calories and 126 mg sodium.)

HELP FROM HEATHER

What is the easiest way to save time and reduce the amount of salt?

Do as I do – prepare extra food! Cooking takes a lot of time, so why not make your life easier? Prepare large portions of food in the evening, and take what’s left with you to work in the morning. This way you will save time and will not be tempted to grab too salty food at lunch. You can freeze the remaining amount of food so that it will help you out when you suddenly get hungry.

Yogurt sauce

The ideal sauce for main courses can be prepared using natural yogurt with the addition of ripe avocado. For this recipe you will need the following ingredients:

• 1 glass of yogurt. You can use Activia yogurt, its consistency is suitable for sauce.
• 1 ripe avocado. Be sure to choose a ripe avocado.
• Any greens to taste.
• 1 teaspoon lemon juice.
• Salt and pepper.

Place all ingredients in a blender. This sauce is ideal for any main course!

Sour cream sauce for pasta

This recipe for dietary pasta gravy is even easier to prepare.

Mix 100 grams of low-fat sour cream with 1 teaspoon of lemon juice. Add salt and pepper. You can add some chopped green onions.

The sauce is ready. Pour it over pasta and you will have a complete dish.

BJU sauce per 100 grams:

As you can see, turning ordinary pasta into a fragrant and tasty dish is very simple. You can experiment with gravies and achieve a new unusual taste each time.

Post your favorite pasta sauce recipe in the comments.

And don’t forget to monitor your sugar levels and count bread units. Pasta contains a lot of carbohydrates, so watch your portion size and don't overeat.

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Sauce or gravy perfectly complements salads, side dishes, meat and fish. If you decide to lose weight, carefully consider the choice of ingredients from which you will prepare the diet sauce.

Diet sauce made from sour cream, garlic and cottage cheese

Sour cream sauce is famous for its calorie content, but we tried to choose a recipe that can be included in the diet even on a diet. You will need these ingredients:

• 2 onions. Finely chop.
• 1 spoon of coconut oil. You can use any other oil.
• 100 grams of sour cream. We use low-fat sour cream; 100 grams of this product contains about 116 calories.
• 100 grams of low-fat curd cheese. Philadelphia or Hochland will do.
• Salt and pepper to your taste.

Fry the onion in one spoon of oil until golden brown. Remove from heat and let it cool. Then put all the ingredients into the blender. PP sauce is ready!

A variant of sour cream diet cottage cheese. Use a product with minimal fat content, usually 10%. The missing taste and thickness can be easily adjusted with cottage cheese.

Ingredients

• 150 g sour cream;

• 70 g low-fat cottage cheese;

• 15 g garlic;

• salt, pepper, dill.

Preparation

1. Mash or grate the cottage cheese well. You can put it in a blender and grind it together with the garlic. Or grind the cloves separately and combine with cottage cheese brought to homogeneity.

2. Mix sour cream with cottage cheese and garlic, pepper and salt. Grind the mass thoroughly or beat quickly with a blender. In this case, the sauce is homogeneous, light, and tender.

3. Cut several sprigs of dill and add to the sauce. We use it as a salad dressing, serve it with meat, poultry or baked vegetables.

What should you not eat when losing weight?

It is not recommended to use sunflower and other vegetable oils (rapeseed, corn, sesame) as a dressing. All of the listed products are not recommended to be consumed in large quantities, as they contribute to excess weight gain.

All sauces made from vegetable oils, such as mayonnaise, are also blacklisted. This rule also applies to homemade sauces, even if they are prepared without adding preservatives or other harmful additives. The disadvantage of mayonnaise is its high oil content.

https://youtu.be/Fq0ZUeeem7c

Important features of preparing buckwheat gravy at home

A tasty and healthy sauce should not only successfully complement dishes, but also not supply the body with extra calories. You should use products that are easily absorbed by the body and do not contain fat, simple carbohydrates, dyes or preservatives.

What is included:

1. Natural low-fat yogurt is the best substitute for sour cream. The product is enriched with beneficial lactic acid bacteria, protein, and calcium. Pairs well with vegetables, making them more filling.
2. Olive oil is a source of unsaturated fatty acids and vitamin E. It is better to choose cold-pressed oil, as it contains the maximum of nutrients.
3. Lemon juice – promotes increased production of gastric juice, helping to speed up the process of food absorption.
4. Natural mustard – makes dishes more spicy.
5. Spices – you can add any seasonings to the sauce that go well with the base.
6. Greens - dill, parsley, basil, cilantro, oregano are added to sauces for a variety of dishes.
7. Mushrooms are a filling and low-calorie addition to a mushroom-based dish.

Garlic can also be added for a spicy taste. However, the quantity should be moderate, otherwise it will drown out the taste of the main dish.

Salad with tomatoes and cheese

What do you need:

• tomatoes – 2 pcs.;
• cucumbers – 1 pc.;
• bell pepper – 1 pc.;
• onion – 1 pc.;
• feta cheese – 100 g;
• lettuce leaves – 4-5 pcs.;
• olive oil and spices to taste.

Preparation:

Cut tomatoes, cucumbers and peppers into small cubes. We also cut the cheese into cubes - but a little larger. Chop the onion into half rings. Mix all the vegetables and cheese, season with spices and oil. Place the dish on lettuce leaves.

You can add olives (olives)

Horseradish - a popular dietary sauce

Horseradish, horseradish, gorloder is an old Russian sauce with an amazing taste and aroma. It is very simple to prepare, it is perfectly stored for several months and has very low calorie content, perfect for dietary nutrition.

Ingredients

• 1.5 kg of tomatoes;

• head of garlic;

• 40-50 g horseradish root;

• salt, a little oil.

Preparation

1. The most difficult part in preparing horseradish is chopping the horseradish. The roots are quite hard and vigorous, causing lacrimation. They need to be carefully peeled, cut into pieces, twisted through a meat grinder or chopped with a food processor. You can tie a bag to the meat grinder so that the shavings fall into it and do not irritate your eyes.

2. Peel the garlic. There should also be a lot of it, since the vegetable is a good preservative. Grind. You can follow the horseradish through a meat grinder.

3. Cut the tomatoes into pieces, remove the seal at the attachment point with the branch, and chop. There is no need to remove the skin of classic horseradish.

4. Add a tablespoon of salt to the total mass. Stir until completely dissolved.

5. Transfer the sauce into jars or bottles. Apply a thin layer of oil on top to prevent mold from accidentally appearing. Close and leave in the refrigerator. It is advisable for the horseradish to sit for a day.

Garlic Sause

Garlic lovers should definitely prepare garlic sauce, which will be an excellent addition to main courses and will add piquant variety to the diet menu.

For this recipe you need the following ingredients:

• 100 grams of natural yogurt.
• 2 cloves of garlic.
• 1 tablespoon of regular Russian mustard.
• 50 grams of any low-fat cream cheese.
• Salt and pepper to your taste.

Place all ingredients in a blender. Then be sure to put the sauce in the refrigerator.

Ranch sauce

Ingredients

• 125 ml buttermilk;
• 125 ml sour cream;
• 50 g chives;
• 10 g green onions;
• 1 clove of garlic;
• 1 teaspoon dry mustard;
• 2 teaspoons apple cider vinegar;
• dried or fresh herbs - to taste;
• allspice and salt - to taste.

Preparation

This sauce was invented by an American farmer. The original version of the recipe uses mayonnaise instead of sour cream. You can also replace buttermilk with sour cream or yogurt if you can’t find it. With homemade sour cream the sauce will be tastier, but higher in calories.

Chop the onion and garlic, pour in buttermilk and sour cream, add the remaining ingredients and stir.

Main conclusions

1. Light sauces will complement dietary dishes, making them more varied.
2. For preparation use low-fat yogurt, spices, herbs, lemon juice, olive oil.
3. The sauce is selected depending on the type of dish.
4. At home, you can prepare light gravies for side dishes.

If you know an interesting sauce recipe for losing weight, share it with our readers in the comments.

If a person is on a weight loss diet, consuming low-calorie sauces will be an excellent addition to the diet. Numerous recipes will help you find out the calorie content of sauces and choose the most suitable one from a variety of options.