Chili Lime Vinaigrette Recipe - Healthy Salad Dressing or Marinade (2024)

FAQs

Is vinaigrette salad dressing healthy? ›

Some of the healthiest types of salad dressings include: Vinaigrettes: These dressings are made with a mixture of oil and vinegar, and are usually lower in calories and fat than creamy dressings. They can also be high in antioxidants and other nutrients, depending on the type of vinegar used.

For a traditional vinaigrette, you'll need to mix about 3 tablespoons of oil to 1 tablespoon of vinegar. You'll also want to add some salt and pepper to taste. Of course, for all four ingredients, the better the quality you use, the better your vinaigrette will taste.

Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

Crunchy Noodles, Wontons, and Tortilla Strips

All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams). Same goes for tortilla strips or wontons.

1. Lemon Juice and Olive Oil Dressing. This basic dressing goes well with almost all kinds of salads. Lemon and olive oil both are perfect to enhance the flavour of the salad, without adding on the calorie load.

The best way to dress your salad is with a little olive oil (healthy fat!) and lemon juice, or olive oil and balsamic vinegar. Balsamic vinegar contains beneficial antioxidants, no fat, and very few calories.

Studies suggest that it may help improve insulin sensitivity and reduce the glycemic response after a meal. Overall, aged balsamic vinegar is a flavorful and healthful addition to any vinaigrette dressing.

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest.

Many salad dressings can be high in fat, sodium and sugar. Cream-based dressings can be particularly high in saturated fats. How to make it healthier? Use salad dressing in moderation and try to stick to oil- or vinegar-based dressings.

Even though they are generally healthier than creamy dressings, vinaigrette recipes call for three parts oil to one part vinegar, so naturally they will be high in calories. This is why it's important to ensure you are only using one portion, even with oil-based dressings.

What type of vinegar is most commonly used in vinaigrette? ›

Red Wine Vinegar

Red wine vinegar is similar to its white wine counterpart. It's derived from a red wine base and offers a sweet, less acidic taste. This Mediterranean staple has a mellow flavor profile that is perfect for use in vinaigrettes and reductions.

The French have decided that the perfect ratio for a vinaigrette is 3 parts oil to 1 part vinegar. For my personal taste, that's a little too oily — but it's totally up to you. My simple system is: In a small screw-top jar, place vinegar and a pinch of salt; cover and shake (this helps to dissolve the salt).

Harris-Pincus explains, "Those looking to follow a lower-carb plan or people watching added sugars would do better avoiding sweeter dressings like Honey Mustard, Thousand Island, French or Catalina, and choose oil and vinegar or a balsamic vinaigrette."

Which dressing is better for me? What did I learn? Well, ranch has more calories, but caesar has more sodium and sugar.

Lower-Calorie Alternative to Creamy Dressings

Italian dressing makes a better alternative than many other higher-calorie options. It adds taste to salad and offers good fat. Though many calories come from fats, it is better than primarily cream-based dressings like ranch, a thousand island, or blue cheese.

Try a little lemon juice, lime juice, or a light vinaigrette. I have a bottle of walnut oil in my pantry which is very nice on salads, along with white wine vinegar and a little salt and pepper. You can also add yogurt or mustard and some fresh or dried herbs to your dressing.