4 Healthy Salad Dressings That Double As Marinades And Sauces Too


Karomaza |

Image from Freepik.com

We do love a multitasker…

For a salad topper that’s hiding nothing but nutrients, whisk one of these easy recipes together – each comes in at under 500kJ and gets full marks for versatility!

1. Herb Lime

⅓ cup fresh lime juice
2 tbsp white balsamic vinegar
⅓ cup olive oil
2 tsp sugar
Dash each of salt and pepper
1 tbsp chopped fresh mint
1 tbsp chopped fresh chives

Nutritional bonus: Vinegar can curb blood-sugar spikes and cravings.
Drizzle it on: Fruit-topped, grain and lentil salads.
Leftovers? Marinate chicken in it.
Per serving (2 tbsp): 500kJ, 12g fat (1.5g sat), 3g carbs, 30mg sodium, 0g fibre, 0g protein.

Watch: These Are The Best, Healthiest Cereals To Eat For Breakfast Right Now

2. Sweet And Sour

¼ tsp orange zest
⅔ cup fresh orange juice
1 tsp soy sauce
1 tbsp rice vinegar
1 tsp honey
2 tbsp sesame oil
1 tbsp fresh grated ginger
1 tbsp sesame seeds

Nutritional bonus: In addition to taming upset tummies, ginger has been linked to lower cholesterol.
Drizzle it on: Asian chicken salad.
Leftovers?Use as a dipping sauce for spring rolls.
Per serving(2 tbsp): 293kJ, 6g fat (1g sat), 4g carbs, 60mg sodium, 0g fibre, 1g protein.

3. Maple Mustard

2 tbsp grainy mustard
2 tbsp real maple syrup
⅓ cup fig-infused balsamic vinegar. Make your own: simmer two cups fresh figs in a litre of balsamic vinegar for 10 minutes, then cool, blend and strain.
¼ cup grape-seed oil
Dash each of salt and pepper

Nutritional bonus: Maple syrup has some sweet benefits, from immune-enhancing zinc to anti-ageing antioxidants.
Drizzle it on: Meat and nut-topped salads.
Leftovers? Try it as a sauce for chicken or pork.
Per serving (2 tbsp): 460kJ, 9g fat (1g sat), 7g carbs, 30mg sodium, 0g fibre, 0g protein.

Watch: 4 Delicious Desk Lunches That Don’t Involve Bread

4. Basil Vinaigrette

⅓ cup basil pesto
1 tbsp white balsamic vinegar
1 tsp lemon zest
2 tbsp fresh lemon juice
¼ tsp pepper
2 tbsp olive oil
1 tbsp water

Nutritional bonus: Basil is a proven anti-inflammatory that can help ward off disease.
Drizzle it on:Potato salad, pasta salad or raw courgette ribbons.
Leftovers? Try it as pasta sauce or toss with grilled veggies.
Per serving (2 tbsp): 460kJ, 11g fat (2.5g sat), 2g carbs, 105mg sodium, 1g fibre, 3g protein.

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Watch ON: Nutrition Recipes Sauces