3. Swap in healthier ingredients
Instead of using mayo as a base for your dressing, try plain yogurt, tahini, avocado, or even nut butter. For a savory dressing so good you’ll want to lick the mixing cup, whisk together 1 teaspoon each of white miso paste, tahini, and apple cider vinegar. Multiply ingredients for dressing a larger salad that serves several people.
4. Add Veggies.
For an easy nutritional upgrade, throw some veggies and fresh herbs in a food processor with some olive oil and either lemon or vinegar, depending on the flavor you’re after. A few great options: carrot and ginger; spinach and basil; roasted red pepper and oregano.
5. Decode The Label.
“Low-fat” or “fat-free” often translates to high-sugar or high-sodium. A sugar-free option might pack a variety of less-than-stellar artificial sweeteners. This is before we even get into texturizing agents meant to mimic the mouthfeel of full-fat dressings. No thank you.
6. Watch Portion Size.
Many restaurants and salad bars serve at least double the amount recommended. Ask for dressings on the side so you can add a more realistic amount.
7. Think Outside The Bottle.
Salsa, hummus, and guacamole can all be great substitutes for traditional salad dressing. They can also add fiber and essential vitamins and minerals, depending on the ingredients. Again, just keep portions in check by sticking to about 2 tablespoons.