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Salad is a favorite choice of many people when it comes to healthy food. It’s equally balanced with a mix of leafy greens, protein, and cooked or raw vegetables. Salads are generally raw, and the fresh ingredients are free of heavy spices to preserve their nutritional value, which is often destroyed when cooking over heat. Therefore, salad dressing is added to enhance the taste.
Salad dressing is a type of sauce, a mixed liquid of spices that adds to the natural freshness as well as flavor profile of raw, boiled or lightly cooked (chicken/fish) ingredients.
Apart from enhancing the flavour, it also adds more moisture to the ingredients. Most of the salads are dry because they are raw. But dressing adds the moisture that makes salads delicious.
Since you’re already eating healthy, why choose store-bought dressing? Store-bought dressings are usually highly refined with lots of sugar, oil, and salt; Completely ruining the purpose of the salad. Most importantly, store-bought dressings have a longer shelf life due to the additives and preservatives they contain. Whereas homemade salad dressing is natural and has a shorter shelf life of 4-7 days when stored in the refrigerator. Here are some healthy homemade salad dressings you can try:
Salad Dressing with Cheese and Yogurt
Tanya Jajodia shares a salad recipe that is rich in protein from paneer and probiotics from curd. Yes, salad dressing can also be nutritious and include proteins like cheese. It also helps you meet daily protein requirements more systematically. Plus, this salad dressing is refreshing with cilantro. Cashews provide nutritious, delicious and creamy taste to fresh vegetables.
Material,
- Cheese
- soaked cashews
- thick curd
- Salt
- Masala (chili pieces and oregano)
- Coriander
Method:
- Add paneer pieces, soaked soft cashew nuts and curd in a blender. Then add salt as per taste and spices of choice.
- After grinding finely, add fresh chopped coriander to it.
- Spread evenly over your salad and mix well.
Also read: Craving sweets while dieting? Try These 3 Fruit Salads to Satisfy Your Sweet Tooth
Salad Dressing with Chickpeas
Tanya Jajodia’s series of healthy homemade salad dressing recipes includes all the superfoods that make the dressing just as healthy as the salad itself. This time he used chickpeas for a salad dressing inspired by hummus (Middle-Eastern salty dip). Gram is a great source of fiber.
Material:
- boiled gram
- ice Cube
- Salt
- Garlic
- chilli pieces
- mixed herbs
- Water
- olive oil
Method:
- Put all the ingredients in a blender and grind it to a creamy consistency. Put it on salad.
Salad with Caramelized Onions
Salads don’t have to be boring! You can also include components that are slightly cooked. This dressing, made with caramelized onions, adds a savory twist with roasted flavors. Just as the previous recipe had onion as a main ingredient, this recipe shared by Tanya Jajodiya had onion as a main ingredient. Onion is rich in antioxidants.
Material:
- Cheese
- Curd
- Salt
- mixed herbs
- Onion
- chilli pieces
- oregano
- Salt
- olive oil
- coriander leaves
Method:
- Add curd, cheese, salt and mixed herbs to a blender. Blend it well.
- In a pan with hot olive oil, add chopped onion with spices. Fry it until it becomes golden brown.
- Now add caramelized onions and freshly chopped coriander to the previous mixture. Mix well and serve with salad.
Also read: National Onion Day: Amazing benefits of including onion in your diet to manage diabetes, arthritis
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