Salad dressing: 15 recipes for salad dressings instead of mayonnaise

Today I have prepared a large collection of salad dressings that can be prepared without mayonnaise. The recipes in the selection are as diverse as possible, starting with a classic vinaigrette in several variations and ending with exotic spicy dressings with an oriental and Asian accent.

The idea of this collection is simple: you can take any salad and season it with a new dressing each time, getting a new taste. In addition, all these sauces can be used not only for salads, but also in preparing many other dishes - marinating meat and fish, serving ready-made meat and vegetable dishes with these sauces, and much more.

Vinaigrette dressing - classic recipe

A classic for salad dressing is vinaigrette; without it, the selection of recipes would be incomplete. In addition to salads, it is suitable for dressing grilled vegetables, as well as marinating meat and fish.

Ingredients:

Vegetable oil – 6 tbsp. l.
Red wine vinegar – 2 tbsp. l.
Spicy mustard – 1 tsp.
Dijon mustard – 1 tsp.
Salt - to taste.
Pepper - to taste.

Preparation:

Pour vegetable oil and red wine vinegar into a jar. You can also use white or apple cider vinegar, just red wine is the classic option.
Next, add whole grain Dijon and regular hot mustard. Follow with salt and pepper to your taste.
Close the jar tightly with a lid. Shake well until the vinaigrette turns into an opaque emulsion.

What's wrong with these supplements?

The ingredients in the store-bought product make it tasty, but high in calories. First of all, these are vegetable oils, often of mediocre quality. So, here are the main arguments in favor of abandoning the classic and familiar food additive:

fat content (67% according to GOST). The higher this indicator, the brighter the taste and the more you want to eat it. In addition, fats, like cholesterol, overload the liver, lead to disorders of the digestive system, etc.;
preservatives and other substances for stabilizing and preserving the product have a detrimental effect on the functioning of the pancreas;
sugar and flavor enhancers stimulate appetite, resulting in overeating and all related problems;
transgenic fats and vinegar not only poison the body, but also tend to accumulate in it, causing atherosclerotic pathologies and other diseases of the cardiovascular system;

the pronounced taste properties of seasonings dull the receptors, as a result - a person stops enjoying the properties of natural food and increasingly abuses sauces.

In addition, there are many other contraindications, and individual intolerance to the components (egg powder, mustard, etc.) should not be ruled out.

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It is worth noting that the contents of packages and jars on store shelves are indirectly related to the traditional mayonnaise recipe. The abundance of chemical additives - stabilizers, preservatives, emulsifiers and other substances of synthetic origin have made sauces a threat to human health.

Vegetable oil dressing with basil

Green oil can be prepared from any aromatic herbs: basil, dill, green onions, parsley, cilantro. In addition, herbs can be combined to suit your taste. My favorite oil is basil and green onion. This aromatic oil is well suited not only for dressing salads, but also for adding to pasta, porridge, soups, flavoring vegetables, and cooking meat.

Ingredients:

Vegetable oil – 200 g.
Basil – 50 g.
Lemon juice – 1 tbsp. l.

Preparation:

Place the washed and dried basil into a blender bowl. Both leaves and stems can be used for cooking.
Then add lemon juice and vegetable oil.
Grind the mixture thoroughly with a blender. As the greens are chopped, they will turn the oil into a bright color and an incredible aroma will appear.
After grinding, you can pass the resulting mass through a fine sieve.

Why should you give up store-bought mayonnaise?

The biggest harm of consuming mayonnaise from the store primarily manifests itself in the form of extra pounds and disturbances in the functioning of the pancreas. Sauce lovers should take into account that its production has nothing to do with natural products, because synthetic oils and fats are added to it. Scientists have proven that such components are poorly perceived by the human body and are practically not absorbed. Their constant intake into the body leads not only to the accumulation of extra pounds, but also to the fact that harmful substances clog the walls of blood vessels, accumulating in them. This is the main cause of atherosclerosis.

Flavor enhancers, such as monosodium glutamate, also have a negative impact on health. With frequent use of products with this component, it provokes addiction.

The most harmless thing it causes is pinpoint hemorrhages on the mucous membranes.

Ingredients such as artificial emulsifiers and egg powder will also negatively affect the functioning of internal organs. They significantly delay the expiration date of the product and often cause gastrointestinal diseases.

You shouldn’t trust packages that say “dietary” too much. In these types of filling there may be even more synthetic substances. Instead, the best option would be to make your own dressing sauce.

Salad dressing with Provencal herbs

Next we will prepare a dressing with pronounced notes of sunny Provence. Even the usual salad of cucumbers and tomatoes with this sauce turns into a real miracle. Any fresh vegetable salads, boiled and baked vegetables are also good with it. Can be served with seafood, boiled or baked poultry.

Ingredients:

Olive oil – 65 g.
Lemon juice – 2 tbsp. l.
Rosemary.
Thyme.
Capers - a handful.
Salt and pepper.
Sugar – ½ tsp.

Preparation:

We separate the topmost young rosemary needles, chop them finely, but do not overuse the quantity, otherwise the sauce will be bitter. Then we send it to the jar. We also send thyme leaves there.
Chop the capers in half with a knife and also into the jar. For piquancy and sharpness, you can also add a half clove of garlic through a press.
Then add lemon or lime juice, unrefined olive oil, and some spices.
Close the jar and shake thoroughly until the sauce turns into a homogeneous liquid. Let it brew for 20–30 minutes.

How to replace mayonnaise in hot dishes

Sour cream sauce with horseradish

Suitable for dumplings and pork dishes. Cooking time: 2 minutes.

Ingredients

200 g sour cream;
2 tablespoons horseradish;
½ teaspoon garlic powder;
ground black pepper - to taste.

Preparation

Mix all ingredients until smooth. Store in the refrigerator.

Curd sauce

Suitable for casseroles and potato dishes. Cooking time: 5 minutes.

Ingredients

100 g granular cottage cheese;
250 ml milk;
1 tablespoon Dijon mustard;
1 teaspoon cumin;
salt and ground black pepper - to taste.

Preparation

Grind the cottage cheese with milk. Add mustard, cumin, salt and pepper to the resulting mass. Mix well. Store the sauce in the refrigerator.

Sauce with curd cheese and tomato paste

Suitable for pizza, burgers and hot sandwiches. Cooking time: 2 minutes.

Ingredients

100 g curd cheese;
100 ml yogurt without additives;
1 tablespoon of tomato paste;
salt and ground black pepper - to taste.

Preparation

Combine and beat all ingredients using a blender. If your yogurt is too thin, reduce the amount. You can also add dried herbs or fresh herbs.

Tartarus

Suitable for fish, seafood and chicken dishes. Cooking time: 20 minutes.

Ingredients

2 boiled yolks;
salt and ground black pepper - to taste;
¹⁄₂ lemon;
120 ml olive oil;
a large bunch of green onions;
1 pickled cucumber;
5 olives;
2 cloves of garlic.

Preparation

Mash the egg yolks with a fork. Salt, pepper and mix with the juice of half a lemon. Using a whisk or blender, carefully pour in the olive oil.

When the sauce thickens, add finely chopped green onions, cucumber and olives. Pass the garlic through a press and also add it to the tartare. Mix everything thoroughly and store in the refrigerator.

Cucumber cream sauce

Suitable for pork and beef dishes, as well as potatoes. Cooking time: 15 minutes.

Ingredients

2 fresh cucumbers;
2 cloves of garlic;
200 g cream cheese;
6 tablespoons of low-fat sour cream;
a bunch of dill;
salt and ground black pepper - to taste.

Preparation

Wash the cucumbers and grate them on a medium grater. Squeeze out the juice. Peel the garlic and pass through a press. Mix cucumber pulp, cheese, sour cream and chopped dill with it. Season with salt and pepper.

Sour cream and soy sauce

Suitable for French-style meats and meat salads. Cooking time: 5 minutes.

Ingredients

1 clove of garlic;
1 bunch of dill;
250 g sour cream;
2 tablespoons soy sauce;
1 teaspoon sugar;
1-2 drops of balsamic vinegar.

Preparation

Peel the garlic and pass through a press. Wash the dill and chop finely. Mix greens with remaining ingredients. Let the sauce sit for 20-30 minutes.

You can use mustard instead of garlic, and add balsamic vinegar if desired.

Universal Lemon Spiced Dressing

This dressing is a variation of the classic vinaigrette sauce. However, it has a brighter, fresher taste, so it is good for marinating and serving with meat and fish dishes.

Ingredients:

Lemon juice – 3 tbsp. l.
Vegetable oil – 6 tbsp. l.
Liquid honey – 1 tbsp. l.
Zest of 1 lemon.
Dried garlic – 1 tsp.
American mustard – 1 tsp.
Oregano – 1 tsp.
Salt pepper.

Preparation:

Grate the zest of one lemon on a fine grater. We remove only the top layer, without touching the white part underneath.
Then squeeze out the lemon juice. If you want to play with the taste of this sauce, you can use equal parts lime or lemon and orange - it will turn out very bright and interesting.
All that remains is to collect everything. Place honey, lemon juice, and vegetable oil in a jar. To further enrich the taste, you can use raw-pressed butter. Next we add American mustard; it is mild in taste and a little sweet. Salt and pepper the dressing. Add dried garlic, oregano, lemon zest.
Close the jar with a lid and shake thoroughly so that all ingredients are well mixed.

Greek yogurt dressing for vegetable salads

Dressing a la "Caesar" is perfect for leafy, vegetable salads, for shawarma, as a sauce for burgers. Also good for serving with boiled or baked potatoes and dressing pasta.

Ingredients:

Greek yogurt – 75 g.
Olive oil – 1 tbsp. l.
Parmesan – 15 g.
Lemon juice – 1 tsp.
Dried garlic – 1 tsp.
Italian herbs – 1 tsp.
Pepper, salt.

Preparation:

Grate Parmesan cheese on a fine grater.
In a bowl, combine Greek yogurt, vegetable oil, lemon juice and grated cheese. If you don't have Greek yogurt, you can substitute low-fat sour cream.
Salt, season with pepper, the amount to your taste, but do not forget that the cheese is also salty. Add dried garlic and a mixture of Italian herbs, thereby giving the sauce a characteristic Mediterranean taste.
Using a teaspoon, stir the sauce until smooth.

Original mayonnaise replacements

Ideal replacement options for those who want something unusual.

Sauce with mustard and sour cream

It will take you only 10 minutes to prepare. Ideal for layered salads instead of store-bought mayonnaise and sauces.

To prepare, you need to stock up on 2 boiled chicken egg yolks, 200 ml of full-fat sour cream, Dijon mustard - a tablespoon, a pinch of salt.
Prepare as follows. Grind the sour cream into a homogeneous mass with the yolks and place along with other ingredients in a blender. Beat for ½ minute. The sour cream should form an airy mass.

When preparing, take into account some nuances: it is fatty sour cream (at least 20% fat) that will give the desired shape and taste to the mass.

Curd and yoghurt sauce for PP

It also takes 10 minutes to prepare, but is more suitable for mixed salads.

Take 0.2 liters of yogurt (without flavorings, low-fat), the same gram of cottage cheese, 2 yolks of boiled eggs, 2 tsp. lemon juice and mustard powder, a pinch of salt.
The preparation process is very simple - you need to combine all the ingredients in one bowl and beat until smooth. If desired, beat the cottage cheese in a blender before using (it is also possible to use a sieve instead of a blender). The thickness and taste are very similar to that of store-bought mayonnaise. Alternatively, replace yogurt with kefir.

Bean salad dressing

The main components of the dressing for PP will be beans (200 g), sunflower oil (70 ml), tsp. mustard, a pinch of salt and black pepper (ground).
The water in which it was located is drained from the beans, and the beans are crushed into puree. The remaining components are added (the lemon is turned into pulp, but only half of the juice should be poured in) and blended until smooth in a blender.

Italian Salad Dressing with Parmesan

Very aromatic, tasty Italian style salad dressing. It can be added to meat, ideal as a marinade.

Ingredients:

Olive oil – 4 tbsp. l.
Parmesan cheese – 20 g.
Lime juice – 20 ml.
Flower honey – 1 tbsp. l.
Chili pepper – 5 g.
Garlic – 2 cloves.
Salt, black pepper - to taste.
Dried basil – 0.5 tsp.
Dried oregano – 0.5 tsp.

Preparation:

Pour lime juice, olive oil, honey into a bowl.
Add grated Parmesan cheese, finely chopped garlic and chili. Add all the spices and salt.
Mix everything thoroughly with a whisk.

Alternative for salad

If you are planning to get your body in shape, then you do not have to radically change your habits, depriving yourself of the spiciness and taste of your favorite dishes. There are many options for replacing mayonnaise in a salad if you have chosen a proper and healthy diet. The result is no less tasty and at the same time healthy and low-calorie dishes.

The most common alternative is sour cream. Despite the fact that it is often excluded from dietary products, it has significantly lower calorie content, and when combined with mustard you get a version of homemade mayonnaise. In addition, various oils can serve as a suitable replacement - flaxseed, sesame, olive and others.

Adherents of mayonnaise seasonings can independently mix a homemade version according to the classic recipe from natural ingredients, thereby reducing its energy value and being confident in the quality.

We will talk about other healthy substitutes and methods for preparing them below.

Balsamic Vinegar Salad Dressing

The dressing is suitable for almost any salad, but it works especially well if there is some kind of fruit component, for example with strawberry salad. The sauce is also suitable for drizzling finished pizza, bruschetta and flavoring croutons.

Ingredients:

Vegetable oil – 4 tbsp. l.
Balsamic vinegar - 3 tbsp. l.
Liquid honey – 1 tsp.
French mustard – 2 tsp.
Mixture of Italian herbs – 1 tsp.
Salt, pepper - to taste.

Preparation:

Pour honey into a mixing jar; if it’s thick, it’s better to melt it.
Add balsamic vinegar, vegetable oil, French whole grain mustard. Season to taste with pepper, salt and add a mixture of Italian or Provençal herbs.
Close the jar with a lid and mix thoroughly until the dressing is homogeneous.

What are the benefits of dressing salads during weight loss?

The benefits of salad directly depend on its ingredients and dressing. Many people mistakenly believe that you can lose weight by following a low-fat diet, i.e., practically without consuming oil.

Such an unbalanced diet leads to the inability to obtain fat-soluble substances and vitamins from food. Salad dressings when losing weight should be selected correctly.

The result of losing weight depends on this.

The benefits of salad dressings

Salads predominate in any diet menu. Not only its taste, but also its benefits depend on what the dish is seasoned with. Mayonnaise, sunflower oil and full-fat sour cream should not be used for these purposes, as they are high in calories.

Benefits of dietary dressings:

Breakdown of adipose tissue (lemon).
Improving intestinal microflora. Normalization of the gastrointestinal tract (fermented milk products, kefir).
Protecting cells from free radicals (cranberry juice).
Improving metabolism (vinegar, mustard).
Normalizes blood pressure and heart function, protects the nervous system from stress (avocado).
Prevention of cell aging, absorption of vitamins contained in vegetables (olive and flaxseed oils).

Salads will be as healthy as possible if they contain a variety of vegetables and herbs. By changing the ingredients every day, you can provide the body with all the necessary vitamins and microelements.

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.

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There are many recipes for healthy dressings. Various ingredients are used in this process. You can come up with your own options for preparing dietary dishes.

Vegetable oils

The oils that are best suited as a dressing are olive and linseed. Ingredients for cooking:

olive oil – 4 tbsp. l.;
lemon juice – 2 tbsp. l.;
French mustard - 2 tbsp. l.;
soy sauce – 1 tbsp. l.;
salt - to taste;
ground pepper - to taste.

The ingredients must be thoroughly mixed in a separate container, then pour this mixture over the salad. If the ingredients are added separately to a dish, they will be unevenly distributed and the taste will be unbalanced. One part of the salad may be salty, the other sour.

Dairy products

Low-calorie sauces can be prepared based on fermented milk products. Recipes for dressings with yogurt:

Lemon-yogurt. You need to mix 200 ml of low-fat yogurt (natural) with 2 tbsp. l. lemon juice. The mixture should sit in the refrigerator for several hours.

With green onions. Mix ingredients:

low-fat yogurt – 250 ml;
finely chopped green onions - 2 tbsp. l.;
chopped dill - 2 tbsp. l.

With mustard. Mix mustard (1 tsp) with yogurt (250 ml) in a blender and add the following ingredients:

apple cider vinegar – 1 tsp;
dry dill – ¼ tsp;
dry parsley – ¼ tsp.

With garlic. Pass garlic (2-3 cloves) through a garlic press. Add it to yogurt (250 ml) with olive oil (1 tbsp).

With basil. Mix the following ingredients:

natural yogurt – 250 ml;
chopped basil - 2 tbsp. l.;
crushed white pepper – 1 pinch;
ground black pepper – 1 pinch.

In addition to yogurt, kefir can also serve as the base for the sauce. Cooking options:

With green onions. Grind the following ingredients in a blender:

low-fat kefir – 100 ml;
green onions – 1 bunch;
salt - to taste.

With olives. Grind kefir (150 ml), olives (10 pcs.) and garlic (1 clove) in a blender. Add salt and pepper to taste.

With herbs. Mix the following products in a blender:

low-fat kefir – 150 ml;
basil – 5 sprigs;
mint – 5 sprigs;
olive oil – 1 tbsp. l.;
salt - to taste;
pepper - to taste.

Eggs

A sauce made from egg yolks can be a good substitute for store-bought counterparts. The dressing is much lighter than mayonnaise, it can be prepared in large quantities, since the shelf life in the refrigerator is 2-3 days. The mixture should be stored in a glass container with a lid.

Ingredients:

boiled chicken egg yolk – 1 pc.;
mustard – 1 tsp;
olive oil – 2 tbsp. l.;
soy sauce – 1 tsp;
salt – 1 pinch.

Preparation:

Boil an egg, cool it in cool water, peel it, remove the yolk and place it in a gravy boat. No protein is needed for the sauce.
Mash the yolk with a fork until it has a loose consistency.
Add olive oil and stir until smooth.
Add soy sauce. It can be anything: classic or with spicy additives (ginger or garlic).
Add mustard. You can take both smooth and grain.
Add salt and mix.

You don't need to add a lot of salt, because soy sauce is salty.

Lemon

Lemon is often used to dress salads, as this product promotes weight loss. Sauce options:

Lemon-honey. Ideal for seafood salads, especially shrimp. The following products must be mixed:

freshly squeezed lemon juice – 25 ml;
honey – 2 tsp;
wine vinegar – 1 tsp;
salt - to taste.

With olive oil. Mix ingredients:

olive oil – 1 tbsp. l.;
lemon juice – 3 tbsp. l.;
salt - to taste;
black pepper - to taste.

Lemon dressings

Avocado

Avocado does not have a distinct taste, so it must be properly combined with other products. It is important to choose the right fruit: it should be soft and pressable with your finger. Sauce ingredients:

ripe avocado - 1 pc.;
garlic – 1 clove;
freshly squeezed juice from 1 lemon;
white wine vinegar – 0.5 tsp;
olive oil – 3/4 cup;
salt, pepper - to taste.

Preparation:

Peel the avocado and grind it in a blender with lemon juice, salt and pepper. It should have a creamy consistency.
Add olive oil and beat the contents again.
Pour the sauce into a jar, close the lid and store in the refrigerator.

If you add tomato puree to this dressing, you will get an excellent replacement for ketchup. Shelf life under proper conditions is about a week.

Cheese

Low-fat varieties of cheese are suitable for preparing the dressing: Adyghe, ricotta, mozzarella, feta. They are combined with vegetable salads of cucumbers, tomatoes, bell peppers and herbs. You can constantly experiment with the taste of the sauce by changing spices and additives.

Recipes:

With feta cheese. You need to blend the following ingredients in a blender:

feta cheese – 50 g;
natural yogurt – 150 ml;
cucumber – 1 pc.;
chopped dill – 1 tsp.

With ricotta cheese. Mix the ingredients in a blender:

ricotta cheese – 50 g;
low-fat yogurt – 200 ml;
mustard – 1 tsp;
lemon juice – 1 tsp.

Tofu

To prepare you will need ingredients:

tofu cheese – 100 g;
apple cider vinegar – 2 tbsp. l.;
grape seed oil – 1 tbsp. l.;
sea salt - to taste;
ground black pepper - to taste;
ground dried garlic - 1 pinch.

Beat all ingredients in a blender until a homogeneous consistency is obtained. Let it brew before use.

Nuts

Ingredients:

low-fat cottage cheese – 200 g;
walnuts – ¼ cup;
grated horseradish – 0.5 tsp;
lemon juice – 1 tsp;
ground pepper - to taste;
kefir (to obtain the desired consistency) – as needed.

Cooking steps:

Grind the nuts to a paste.
Rub the cottage cheese through a sieve. It is best if it is small.
Add lemon juice, horseradish and nuts to the cottage cheese.
Stir and let sit for 15 minutes.
The consistency of the sauce should be similar to sour cream.
If the dressing is too thick, you can add kefir.

Nuts add piquancy to any salad. This sauce goes with:

seafood;
canned and salted fish;
beef;
vegetables.

In addition to the fact that the sauce has a rich taste, it is also beneficial for the body. Walnuts, even in small quantities, give you a feeling of fullness. They lower cholesterol and blood sugar, and prevent the processing of carbohydrates into fatty tissue.

Cranberry

Cranberry dressing is good for dietary salads with meat. For preparation you will need:

juice from fresh or frozen cranberries 2 tbsp. l.;
lemon juice – 2 tbsp. l.;
finely chopped parsley - 2 tbsp. l.
salt - to taste;
pepper - to taste.

Mix all ingredients. The dressing can be used immediately after preparation.

Apples

Apple dressing is prepared from the following products:

large green apple – ½;
low-fat sour cream – ½ cup;
grated celery root - 1 tsp;
mustard – 2 tsp;
chopped dill - 2 tbsp. l.;
lime juice – 1 tsp.

The apple must be grated on a fine grater and squeezed. Add lime juice. Add celery and remaining ingredients. Mix everything thoroughly.

Vinegar

The following products will be required:

white wine vinegar - 2 tbsp. l.;
olive oil – 6 tbsp. l.;
mustard – 1 tbsp. l.;
salt - to taste;
black pepper - to taste.

Preparation:

In a small bowl, mix mustard, vinegar and salt.
Leave to infuse for 15 minutes.
Add olive oil, pouring it in a thin stream and whisking the contents. It is necessary to beat thoroughly.
It is not recommended to whip for a long time, as the sauce may become thick.
Add ground black pepper and stir.

Herbs and spices

Spices and herbs can be used to flavor vegetable oils and vinegars added to salads. To do this, you need to add seasonings to the salad base and let it brew. Any dry or fresh herbs are suitable for these purposes:

thyme;
rosemary;
basil;
oregano;
coriander;
Bay leaf;
garlic;
dill;
tarragon;
hot peppers;
sage.

Berries and fruits are also used to flavor vinegar, for example, raspberries, oranges, etc.

Conclusion

There are a large number of dietary sauces that are not inferior in taste to store-bought counterparts, and are superior to them in health benefits. Products must be selected taking into account their calorie content: it should be minimal. The dressing can contain any products:

juices;
vegetables;
vinegar;
soy sauce;
mustard, etc.

Products for preparing dressings must be fresh and of high quality. If you use vegetable oil, it is best to choose unrefined oil, as it contains more nutrients.

You can use not just one oil, but a mixture of different ones. When dieting, this product must be used in minimal quantities, otherwise you will not be able to lose weight.

It is impossible to completely eliminate vegetable oil from the diet, because the vitamins contained in vegetables are not absorbed by the body without fat.

When buying products, you need to pay attention to their expiration date. Expired kefir can spoil the taste of the dish. Dressing should be added to the salad in small quantities so as not to make it very high in calories. You need to understand that the sauce is not the basis of the dish, but an additive.

Sesame and paprika dressing for salad

The dressing is prepared using tahini sesame paste, which can be made at home by simply grinding sesame seeds in a coffee grinder. The dressing is well suited for bean salads and salads with neutral flavors. The sauce can also be used for marinating meat, fish, vegetables and for serving with ready-made grilled dishes.

Ingredients:

Warm water – 2 tbsp. l.
Sesame tahini paste – 60 g.
Lemon juice – 2 tbsp. l.
Garlic – 1 clove.
Smoked paprika – ½ tsp.
Cumin – ½ tsp.
Salt pepper.

Preparation:

Place sesame paste into a blender bowl. Add warm water and lemon juice here.
Add a clove of garlic, paprika (preferably smoked), cumin, a little ground black pepper, and a pinch of salt.
Use a blender to blend the future dressing until completely homogeneous. If necessary, you can add a little more water at this stage. The finished sauce should have a consistency similar to sour cream.

How to choose a quality gas station in the store

We have already mentioned that finding a product that meets the criteria for a healthy diet on the shelves is almost impossible. However, here is the order of quality assessment for those who are ready to search:

read the ingredients: oil, yolk, vinegar, sugar and mustard should be listed in the first positions;
make sure there are no flavorings, thickeners, flavor enhancers, etc.;
evaluate the expiration date: not only freshness is important here, but also the absence of preservatives. The shelf life of natural dietary products is 2-3 months;
check at home: place a drop of mayonnaise on a hot frying pan - a high-quality sauce will melt, a chemical sauce will foam and burn to the surface.

Manufacturers' advertising campaigns convince consumers of the beneficial properties of quail egg products. To dispel this myth, we note that their composition is almost identical to chicken. They are only indicated for people prone to allergic reactions.

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In this article, we looked at many ways to prepare dressings instead of mayonnaise based on yogurt, sour cream, cottage cheese, cucumber and other dietary ingredients. We hope that our review was useful and will help diversify the table of a losing weight person with proper, healthy and tasty dishes.

Dressing with blue cheese and sour cream

This dressing will be appreciated by all blue cheese connoisseurs. It is perfect for salads, baked and grilled dishes. Delicious with vegetable, meat, fish dishes. No less cool with nuggets, kebabs, wings, steak and even boiled potatoes.

Ingredients:

Sour cream – 50 g.
Yogurt or kefir – 50 g.
Blue cheese – 50 g.
Olive oil – 2 tbsp. l.
Lemon juice – 2 tbsp. l.
Honey – 1 tbsp. l.

Preparation:

Add kefir or regular yogurt to sour cream or Greek yogurt.
We also add honey, lemon juice, which can be replaced with apple cider vinegar, and olive oil. Add a pinch of salt and pepper to taste.
Crumble blue cheese into the sauce. If you want pieces of cheese to be felt in the finished dressing, do not crumble it too finely.
Stir until smooth. Afterwards, I recommend putting the sauce in the refrigerator for 1-2 hours, so the cheese will enrich the entire mixture with its aroma and it will become much tastier.

What sauces are considered dietary, options for dressings and gravy for dishes for losing weight

Many people, in pursuit of a slim figure, often experience strict diets, which leads to nervous breakdowns, bad mood and prolonged depression. Diet sauces will help you withstand a long, grueling diet and boast of a slim figure and a beautiful, toned body.

Diet sauce: the secret to a slim figure

Proper selection of diet is especially important for people who want to lose unwanted pounds. The main rule of a successful diet is delicious food. It is dietary sauces that will give dishes the missing variety. They will make steamed, pureed, unleavened dishes appetizing and tasty. It is important to know what sauces you can eat on a diet, and then excess weight will no longer be a problem.

General cooking principles

Some recommendations from professionals that will help you create dietary sauces and dressings with a delicate and refined taste:

The basis of the sauce is viscous products, which can serve as yoghurts, juices, broths, sour cream.
When preparing, it is important to consider that you need to use only ingredients with minimal fat content.
It is better to use olive oil for dressing; it has a pleasant taste, is very healthy and is easily digestible.
It is recommended to supplement the gravy with vegetables, cheese, eggs, fresh herbs and various spices.
It is worth limiting the use of sugar and taking a minimal amount of salt, as these products will only harm your figure.

A properly made sauce will diversify the taste and aroma of any culinary masterpiece, improve its appearance, and increase its nutritional value.

Collection of the best diet sauce recipes

A selection of dietary sauces for salads, meat and fish dishes from available products, the winning combinations of which make the dressing nutritious and low-calorie, so you can safely use them.

Light salad sauces

The basis of sauces for light salads are: yogurt, kefir, herbs, spices, lemon juice. With such healthy ingredients you can come up with something new and unusual.

Kefir dressing with herbs

Ingredients:

100 ml kefir;
1 tbsp. l. chopped greens;
salt.

Production: combine all ingredients and beat thoroughly. You can add garlic for a spicy taste.

Tzatziki

With a refreshing taste and interesting ingredients, this dietary vegetable sauce is ideal for all kinds of salads.

Product set:

200 g yogurt;
2 dollars garlic;
2 cucumbers;
10 ml oil;
salt, spices, herbs.

Manufacturing:

Grate the cucumbers and season with salt. Stir and leave for 15 minutes.
Combine olive oil with garlic, after crushing it using a press. Enrich the resulting composition with spices and dilute with yogurt.
The juice released by the cucumbers must be squeezed out, and the vegetable mass must be transferred to a yogurt base.

Before using, let the finished sauce stand for 15 minutes to allow the flavor of the ingredients to fully develop.

Sauces for meat

Dietary sauces will soften lean meat and reveal its taste without any dangerous flavor enhancers.

Honey mustard

This dressing has a wonderful velvety texture, an amazing honey aroma and a sweet-spicy taste.

Ingredients:

1 tbsp. l. mustard;
2 tbsp. l. honey;
1 tbsp. l. lemon juice;
2 tbsp. l. olive oil;
spices, salt.

Production: mix all ingredients and let the dressing sit for several hours.

This product is recommended to be consumed while on a diet.

Sour cream

For diet chicken sauce you will need:

7 tbsp. l. sour cream;
1 tsp. mustard;
3 tbsp. l. olive oil;
1 tbsp. l. lemon juice;
salt pepper.

Preparation: combine juice, oil, mustard, salt and pepper until smooth. Add sour cream and mix everything.

Sauces for fish

Dietary dressing for seafood will emphasize their taste, remove the unpleasant odor and will not add extra calories.

Delicate sauce with Feta cheese

When developing dietary programs, experts give preference to Feta cheese because of its low calorie content.

Component composition:

50 g Feta cheese;
1 tbsp. yogurt;
1 PC. cucumber;
greenery.

How to do:

Grind all ingredients using a blender.
Use yoghurt to adjust the required consistency.
Place the finished product in the refrigerator for infusion.
When serving, add any greens.

This diet gravy recipe will be of interest to those people who, taking care of their health and appearance, control the calorie content of the foods they eat.

Low calorie Tartar

Homemade Tartar will delight you with its delicate texture and amazing taste.

Ingredients:

2 pcs. boiled chicken yolks;
1 PC. raw chicken yolk;
50 ml olive oil;
1 tbsp. l. lemon juice;
1 tbsp. l. mustard;
2 tbsp. l. sour cream;
2 tbsp. l. capers;
2 tbsp. l. chopped pickled cucumbers;
herbs, spices.

Step by step recipe:

Grate the boiled yolks using a fine grater.
Add raw yolk, lemon juice, mustard and beat until smooth.
Without ceasing to beat, pour in the oil and add the remaining ingredients, mix.

Tartar goes well with seafood and vegetables, both fresh and steamed and grilled.

Pasta sauce

It is recommended to diversify the low-calorie menu with pasta, but only made from durum wheat. By adding diet sauce to pasta, the tasty dish will be an excellent addition to a healthy diet and will not harm your figure. The feeling of fullness after a portion of such food will come quickly and last for a long time.

Tomato

The delicate sauce will be a good alternative to store-bought ketchups that contain thickeners and starch.

Ingredients and their proportions:

50 g tomato paste;
4 tomatoes;
2 teeth garlic;
herbs, spices.

Preparation:

Remove the skins from the tomatoes and chop into small pieces.
Mix the prepared vegetable with tomato paste and garlic pressed through a press.
Place on the stove and, turning on low heat, simmer until the gravy thickens, stirring constantly with a spatula.
Season with spices, sprinkle with herbs, which you choose based on your taste preferences.

Store diet pasta sauce in the refrigerator for up to 5 days.

Original sauces for all occasions

Interesting dietary sauces that will make your diet menu varied and also enrich the body with a sufficient amount of vitamins and minerals. Since constant stress from hunger and boredom from monotonous, tasteless food during diets will not benefit a person’s overall health.

Fake mayonnaise

A simple dietary sauce that tastes like mayonnaise. Suitable for meat, fish and salads, therefore it is considered universal.

Components:

200 g yogurt;
1 tsp. mustard;
1 egg;
1 tsp. lemon juice;
1 tooth garlic;
salt pepper.

Recipe in stages:

Grind the yolk of a boiled egg and combine it with mustard and lemon juice, mix.
Pour in the yogurt; it is better to choose a product with a thick consistency so that the dressing is not liquid and does not drain from the dish.
Add chopped garlic and stir all ingredients.

Shitty

An ancient Russian sauce with exquisite taste and aroma.

Grocery list:

1.5 kg of tomatoes;
50 g horseradish root;
1 goal garlic;
salt.

Step by step guide:

Peel the horseradish root, chop into pieces and grind using a meat grinder.
Remove the husks from the garlic and pass through a press.
Cut the tomatoes into pieces without removing the skin and chop.
Combine all components and season with salt, stirring until completely dissolved.
Fill glass jars with the finished product and, closing them tightly, place them in the refrigerator.
Let it sit for 24 hours and can be used for its intended purpose.

Salsa

Spicy dressing with a fresh aroma and characteristic taste of vegetables.

List of components:

500 g tomatoes;
1 chili pepper;
4 teeth garlic;
10 g onion;
40 ml lemon juice;
50 g cilantro;
spices.

Cooking process:

Remove stems from washed tomatoes. Boil water and soak vegetables for 2 minutes. Then transfer to cold water and remove the skin.
Grind the pulp of the tomato, onion, garlic. Mix everything and add lemon juice, chopped chili pepper, previously cleared of seeds.
Chop the greens and add them to the product. Add spices to taste. Mix everything and put it in the refrigerator for several hours.

Salsa will complement and enrich the taste of any meat dish and side dish.

Avocado and lemon juice salad dressing

The dressing is perfect for any vegetable salad, such as shredded cabbage and grated carrots. Very tasty with sandwiches and burgers, especially those prepared without fatty meats and fish.

Ingredients:

Ripe avocado - half.
Warm water – 3 tbsp. l.
Vegetable oil – 3 tbsp. l.
Lemon juice – 3 tbsp. l.
Dried garlic – ½ tsp.
Coriander – ¼ tsp.
Salt pepper.

Preparation:

Gently scrape the pulp of half an avocado into a mixing bowl using a teaspoon. Add warm water, lemon juice, and vegetable oil to the avocado.
All that remains is to add spices. Add dried garlic, ground coriander, ground black pepper, and salt. Dried garlic will give the sauce a soft, delicate flavor; it will not stick out, as it would with fresh garlic.
Using an immersion blender, beat the mixture until it is as smooth and homogeneous as possible. If necessary, adjust the thickness of the sauce by adding a small amount of water.

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.

Honey salad dressing with mustard

This dressing can be used instead of the classic vinaigrette. A great option would be salads with the addition of boiled chicken fillet. You can also marinate the bird in this sauce before cooking.

Ingredients:

Vegetable oil – 3 tbsp. l.
Honey – 1 tbsp. l.
Apple cider vinegar – 2 tbsp. l.
American mustard – 1 tbsp. l.
Salt pepper.

Preparation:

In a jar, combine liquid honey, apple or white wine vinegar, and unrefined olive oil.
Add American mustard, it is mild, not at all spicy and will emphasize the honey base. Salt and pepper to taste.
Close the jar with a lid. Shake thoroughly until all components come together. The finished dressing should thicken slightly and become creamy.

American ranch sauce

Ranch is a popular American sauce that can be used to dress many salads, including warm ones. In addition, the sauce will perfectly complement, for example, homemade shawarma and baked vegetables.

Ingredients:

Homemade mayonnaise – 50 g.
Kefir – 50 g.
Red onion – ¼ pc.
Parsley – 4 sprigs.
Green onions - 2 stalks.
Garlic – 1 clove.
Allspice – 2 peas.
Salt - to taste.

Preparation:

First of all, grind two peas of allspice. Then add a clove of garlic and grind the mixture to a paste.
Finely chop the green onions and parsley. Cut a quarter of the red onion into very small cubes.
Add allspice with garlic, homemade mayonnaise, chopped herbs, onions, and a pinch of salt to kefir.
Mix the sauce thoroughly. Place in a cool place and let sit for 2 hours to allow the aromas and flavors to combine.

How to dress a salad on a weight loss diet?

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.

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.

How to dress a salad on a diet?

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

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

Olive oil with acidic additives

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 should you not add to salads when losing weight?

Diet salads, like all others, cannot be seasoned with what they are usually seasoned with - sunflower oil . As well as similar vegetable oils - corn, rapeseed, etc. It is also not recommended to use sesame oil, the benefits of which are not as great as many people think.

Here you can read in detail about why all these vegetable oils are extremely harmful to health and contribute to excess weight gain.

Obviously, since you can’t use sunflower oil, then you can’t use all other dressings prepared on its basis, for example, mayonnaise . Even if it is made at home and does not contain preservatives or other harmful ingredients. It is enough that it includes a huge amount of sunflower oil.

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.

How to properly use eggs in salads?

part of the egg in the 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.

How to cook eggs for salads?

Of course, the most obvious option is to hard boil them. With this method of preparation, the healthy fats in the yolk will transfer into the salad and help the body get the most benefit from it.

However, there is another approach that is more useful. This means putting eggs, soft-boiled or in a bag, in salads. That is, eggs with a still runny yolk.

The fact is that the yolk of an egg not only helps the body absorb all its carotenoids from lettuce, but is itself a source of these extremely useful compounds. The yolk of a chicken egg is especially rich in lutein and zeaxanthin.

But a lot only until the yolk was subjected to severe heat treatment and turned from liquid to solid.

A hard-boiled egg contains at least 50% less antioxidants than the same raw egg.

Since raw eggs are not used for salads, the best option for making egg salad dressing is to use soft-boiled (or poached) eggs.

Spicy Asian Peanut Sauce

This peanut dressing is good for neutral-tasting salads, ideal for warm meat salads with pork and beef. In addition to salads, the sauce can be served with vegetable stews. The dressing is prepared using peanut butter, but if you don’t have it, you can just buy peanuts, lightly brown them in the oven, and then chop them.

Ingredients:

Peanut butter – 45 g.
Lemon juice – 2 tbsp. l.
Soy sauce – 2 tbsp. l.
Filtered water – 1 tbsp. l.
Sunflower oil – 2 tbsp. l.
Garlic – 2 cloves.
Honey – 1 tbsp. l.
Ginger root – 1 pc.
Chili pepper - half a pod.
Salt – a pinch.

Preparation:

Pour hot water and sunflower oil into the container. Add peanut butter or ground peanuts, lemon juice, soy sauce, honey, and a little salt.
We also send here a couple of cloves of garlic, a ginger root, peeled and coarsely chopped, and half a pod of chili pepper along with the seeds. But, if you don’t need spiciness, remove the seeds.
Grind the future dressing with an immersion blender until completely homogeneous.

How to make mayonnaise less harmful

If you can't completely give up store-bought sauce, try reducing your consumption with a little trick to start. Before use, dilute it with sour cream or yogurt in a 1:1 ratio. This technique will not eliminate unhealthy substances, but will significantly reduce their amount in the bulk of the dish.

Pepper, mustard, garlic and herbs can enhance the aroma and add piquancy to the dressing.

Carrot-garlic sauce for multi-component salads

This dressing is perfect for multi-component, complex salads. In addition, it will ideally complement poultry, vegetable and porridge dishes.

Ingredients:

Garlic – 1 head.
Carrot puree – 95 g.
Vegetable oil – 2 tbsp. l.
Apple cider vinegar – 2 tbsp. l.
Coriander – ½ tsp.
Ground black pepper.
Salt.

Preparation:

First, prepare the garlic. Take a whole head of garlic and cut off the top so that all the cloves are exposed. Then wrap the garlic in a piece of foil and bake in the oven for 50 minutes at 200 degrees.
Place carrot puree, ground coriander, salt, and ground black pepper into a mixing bowl. Add apple cider vinegar and vegetable oil.
Next, carefully squeeze the pulp of the baked garlic through the cut top.
Blend the mixture of ingredients with a blender until smooth.

Dressing with lime, poppy seeds and mustard

An interesting version of the dressing with a secret ingredient – poppy seeds. With this dressing, already familiar vegetable salads will sparkle with new notes.

Ingredients:

Lime juice – 25 ml.
Sugar – 20 g.
Salt – ½ tsp.
Sweet mustard – 1 tsp.
Olive oil – 3 tbsp. l.
Garlic – 2 cloves.
Poppy – ½ tbsp. l.

Preparation:

Add sugar, salt, lime juice, olive oil, and sweet European mustard to a bowl.
Then grate the garlic into a bowl on a fine grater.
Mix the mixture thoroughly with a whisk until the emulsion and complete dissolution of the sugar. Then add poppy seeds and mix again.

All presented recipes for sauces and dressings are just an excuse for various culinary experiments. You can remove, add, combine various ingredients and ultimately get your own individual flavor combinations. Therefore, be bold, because experiments are encouraged in the kitchen. I hope you liked the selection, don’t forget to repost on social networks. I wish everyone delicious salads and bon appetit.