How To Make A Low Calorie Heart Healthy Salad Dress Mix

heart healthy salad dressings

Use of Different Oil

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Use olive oil or a light virgin olive oil for this recipe. Add one tablespoon of this olive oil to four ounces of reduced calorie chicken salad (sold in most health food stores) or reduced calorie ranch salad (also available in most health food stores). Toss in one tablespoon each of reduced-calorie mayonnaise, reduced calorie Worcestershire sauce, reduced calorie lemon juice, reduced calorie paprika and about two tablespoons of finely chopped dill. Adjust the ingredients as necessary. It will make a hearty, tasty salad, but it will not weigh you down and will keep you from getting hungry during the day.

This recipe is pretty much identical to the chicken salad except that I reduced the calorie count by using low fat ingredients and instead of using mayonnaise, I used low-calorie yogurt. There are ways that you can make the yogurt taste slightly bitter, so that it doesn’t “take” the flavor away from the other ingredients. One way is to soak the yogurt in water overnight, strain it out and add it to the salad ingredients. Another way is to add about one tablespoon of yogurt to a medium sized salad bowl and mix until smooth.

Dressing Mode

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A tangy vinaigrette dressing made with uncooked raw vegetables and tarragon makes this a very fine meal. You can take any variety of fresh vegetables and toss them in your blender until they are chopped into a smooth paste. You can add a little extra virgin olive oil for extra flavor, or you can use the unsweetened version as an ingredient. This makes 6 servings with the tangy dressing.

This dressing is great on pasta as well as on sandwiches. You simply mix together 2 tablespoons of olive oil, one tablespoon dried oregano, and four tablespoons of chopped fresh basil leaves. Add two generous teaspoons of salt to taste. You can vary the amounts of salt and pepper to create your own special seasoning blend. This makes a delicious pasta salad that you can heat up and serve with pizza, pasta, grilled breads, or as an appetizer.


If you enjoy garlic and would like to have a bit of it in your meal plan, use this recipe’s prepared garlic. You will only need about one tablespoon of chopped fresh garlic and blend it with two tablespoons of olive oil, a quarter teaspoon of salt, and a quarter teaspoon of freshly squeezed lemon juice. This makes a light and tasty zesty dressing that you can add to soups and stews. You can also use it on pasta sauces to help preserve the flavor. You can adjust the amounts of the ingredients to make it more spicy or mild and it is good as a side dish.

A good way to stay within the dietary guidelines set forth by the government is to add foods that are low in calories per serving. For example, you may want to use 2 tablespoons of low-fat sour cream in place of full cream. This will lower the overall calories per serving and it also has less fat than regular sour cream. This makes a delicious low calorie, low fat, heart-healthy salad dressing choice for your next meal.


Heart healthy vegetables also need extra ingredients to make them attractive and palatable. Use low calorie, high nutritional vegetables such as mixed greens, red cabbage, romaine lettuce, turnips, Swiss chard, and green and red beets to dress your salad. In addition, you can also use low calorie and high nutritional tuna fish, chicken, salmon, cucumber slices, carrots, celery sticks, radishes, cucumber slices, mushrooms, spinach leaves, and other leafy green vegetables that add color and taste. Using a blender to puree these vegetables and fruits will also add flavor without adding calories.

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