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. |
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