Salads can be a fantastic way to get more vegetables and fiber into our diets. But a DiabetesEveryDay follower questions whether salad dressings might cancel the benefits of the salad itself. The facts - it's all about choosing the best salad dressings.
#diabetesfood #saladdressing #diabetesfriendly #diabetes
00:17 salad dressing overload
00:41 judging a salad dressing
01:00 balsamic vinegar
01:18 alternative vinegars
01:54 how about citrus juices?
02:12 a Mexican twist
02:25 Toby's favorite salad dressing in stores
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The topic today came from one of our viewers and it’s a great question. What can I top my salad with? She has been eating her salad plain, no dressing. I’m so glad she has asked this question because there are lots of very tasty options.
I know it can be very overwhelming when you look down the salad dressing aisle with so many options. First, reading food labels will help guide you on your best choices. Generally, salad dressings will be high in fat and could be high in sodium. Some may have more carbohydrate than others.
Here are a few of my favorite ways to dress my salad:
Balsamic vinegar plain or mixed with a little olive oil. Your best bet is to mix this salad dressing yourself. It will be cheaper and less worry of extra ingredients like honey to drive up the carbs or extra oil to drive up the fat content.
Remember to experiment with different vinegars too. We made a favorite side dish called Gourmet Cucumbers recently and I forgot how delicious the marinade was. For 6 servings, use 1/3 cup rice vinegar, 1 T low calorie sweetener, ¼ teaspoon black pepper and ¼ teaspoon dried dill weed and mix. Then you add thinly sliced cucumber and onion. I have also started making this marinade as a way to dress my tossed salads.
Have you tried using Fresh lemon or lime juice? I learned this idea of squeezing fresh lemon or lime on my cucumbers from a coworker who was from the Latina culture. Often you will notice a lime wedge come with your salad at Mexican style restaurants.
Another option when you have a taco salad is to use fresh Pico de Gallo or salsa to top your salad. It’s another way to add more veggies and flavor to your salad.
As for store bought salad dressings, my favorite is the Walden Farms brand. They have a wide variety of dressings, and they all are 0 calories, 0 fat, and less 2 grams carbs per serving. The serving size is 2 T which enough to cover your salad and probably then some.
If none of these options sound tempting to you, it’s ok. You certainly can use any salad dressing on the market if you balance in the salad dressing to your eating plan. Again, use the information on the food label to know how many calories, carb, fat, and sodium you are eating.
So, enjoy your salad with some added dressing. Salad dressing can fit into a healthy eating plan. Do you have a favorite salad dressing that I didn’t mention? Let us know in the comments section below. Until next time, cheers to your health.
