I’m not a big salad fan, however its the healthiest thing to eat that’s obviously low in calories, I had to find that love for salads, adding chicken, cheese, cucumbers and other veggies to keep it interesting. since keeping weight is a way of life. but are all those add ons holding you back?
Theres too little calories in veggies like cucumber and tomatoes which add a lot of variety and flavor to salads and sandwiches, I’m a big onion on my salads fan too. But sometimes the wrong dressing can add a lot of unwanted calories to your meal. and when your trying to make-weight those calories add up.
Add-ins |
- Cheese// feta, goat cheese, blue cheese, etc.
- Nuts// walnuts, sliced almond, cashews
- Seeds// sunflower seeds, hemp seeds, pine nuts
- Proteins// beans, tempeh, chicken, fish, etc.
Nutrient breakdown of Cucumber Salad |
- Vitamin K
- Vitamin C
- Vitamin A
- Vitamin E
- Vitamin B1, B3, B5, B6, folate
- Molybdenum
- Potassium
- Magnesium
- Manganese
- Choline
- Iron
- Copper
- Fiber
- Antioxidants
- Phytonutrients from tomatoes} flavonones, flavonols, glycosides, hydroxycinnamic acids, and carotenoids.
- Carotenoids } lycopene (from the tomatoes), beta-carotene, lutein, zeaxanthin
- Phytonutrients from cucumbers} triterpenes, lignans, and flavonoids.
- 2 cups organic cucumber, cubed into bite size
- 1 cup organic cherry tomato, sliced in half
- ¼ cup red onion, diced
- Lettuce
- Simply combine all chopped/cubed/diced vegetables into a large mixing bowl.
- After making the Citrus Dill Dressing, pour the dressing over the vegetables and mix well until coated.
- Keep in the refrigerator until serving (I like mine to be a little more at room temperature just before serving).
- Pile on top of a bed of lettuce and Enjoy!
- ½ cup olive oil, extra virgin
- ¼ cup apple cider vinegar (I prefer white vinegar, if you want you can add more vinegar to taste, almost guilt free, however, no more oil.)
- Juice of 1 lemon (Optional)
- Juice of 1 orange (Optional)
- 1 Tbs. fresh finely chopped cilantro
- 1 Tsp. Chicken bouillon cube
- fresh ground black pepper to taste
- Simply whisk all ingredients together until well mixed.
- Store in air tight container when not in use.
- Dress with any salads, especially Cucumber Salad.
- Enjoy!
Want more information on your dressings?, check our chart for nutritional information.
| Calorie and Fat Content in Dressings Calorie charts and fat tables with calorific values of salad dressing Please note: all calorie values are approximate. |
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| Dressings | Amount | Fat | Calories |
| Blue Cheese Dressing | 2 tbsp | 16g | 149 |
| Cocktail Sauce | 2 tbsp | 0 | 35 |
| Dijon Dressing | 2 tbsp | 17g | 150 |
| Fat-free Dressing | 2 tbsp | 0 | 5 |
| French Dressing | 2 tbsp | 20g | 185 |
| Garlic Dressing | 2 tbsp | 18g | 155 |
| Guacamole Dressing | 2 tbsp | 11g | 105 |
| Italian Dressing | 2 tbsp | 14g | 145 |
| Mayonnaise | 2 tbsp | 24g | 220 |
| Oil & Vinegar Dressing | 2 tbsp | 14g | 140 |
| Peanut Butter Dressing | 2 tbsp | 21g | 200 |
| Pesto Dressing | 2 tbsp | 14g | 140 |
| Ranch Style Dressing | 2 tbsp | 16g | 160 |
| Roqufort Dressing | 2 tbsp | 12g | 120 |
| Sesame Dressing | 2 tbsp | 16g | 180 |
| Sun-dried Tomato Vinaigrette | 2 tbsp | 3g | 75 |
| Tartar Sauce | 2 tbsp | 18g | 185 |
| Thousand Island Dressing | 2 tbsp | 18g | 180 |
| Vinaigrette | 2 tbsp | 18g | 180 |
| Yogurt Dressing | 2 tbsp | 2g | 35 |
| Calorie and Fat Content in Dressings Calorie charts and fat tables with calorific values of salad dressing Please note: all calorie values are approximate. |
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This chart came to us by http://recipes.albertarose.org/calorie_charts/dressings_chart.htm
Thanks a lot! This is great and I want to try this soon. Cheers Hannia x