You can add creaminess to a salad by pureeing a cucumber and some Greek or plain yogurt together. Add a little olive oil for a healthy fat. If it is still a little thick add a splash of lowfat milk. Let this "rest" at least an hour. You may add herbs, as well, but with flavorful veg underneath you may not need any.
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Regular salad dressing is full of fat and the healthier ones don't taste too good. Using plain yogurt or Greek yogurt is great, but sometimes you just want a familiar taste. I sometimes use 1Tbsp of my favorite regular salad dressing along with some citrus juice and dried herbs and seasonings. It's the salad dressing I love, but not so much of it! It helps me to "wean" myself from the unhealthier dressing as I go through my journey.
If I'm not over my fat limit I would also add 1tsp of olive or coconut oil. I also chop onions and add habanero (or some other spicy pepper) for more flavor. Sometimes, I even omit the oil and add chopped green olives.
Most salad dressings are empty calories. Instead of regular salad dressing, try salsa, hummus thinned out with water or lemon juice, or any kind of yogurt sauce (greek tzatziki, indian raita, etc.) Any of these have lower calories and more nutrition than the empty fat/sugar calories of salad dressing.
These dressings aren't labeled as "light," yet the Italian and Greek vinaigrette are only 60 cal/ 2 Tbsp. serving. These regular dressings contain less sugar and chemicals than many light or free dressings and are a very tasty means of adding healthy olive oil to your menu.
Ken's Healthy Options and Kraft Light Italian House and Zesty dressings also contain olive oil. I am throwing out the "free" dressings. Besides being filled with chemicals and sugar, they taste funny. These two dressings taste like food and are still low-cal and can fit into my 1200 cal. menu.
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