Low Fat/ Low Calorie Salad Dressings

Here are 5 great low fat/ low calorie salad dressing recipes that one of my nutrition student volunteers put together. I’ve tried them all and they are fabulous!

Homemade Low- Calorie Salad Dressings (PDF) 

Creamy Cucumber Dressing (www.food.com)
Ingredients:
• 1 cup non-fat plain yogurt
• 1/2 med. cucumber, chopped fine
• 1 teaspoon lemon juice
• 1 clove garlic, minced very fine
• 1/2 teaspoon salt
• 1/2 teaspoon white pepper
Directions: Blend ingredients together. Store in refrigerator. Serves 5. Nutrition Info (for 4 tbsp) : Calories: 33.8, Fat: 0.1 g, Carbohydrates: 5.3 g

Cesar Dressing
Ingredients:
• 1 garlic cloves
• 1/2 teaspoon anchovy paste
• 1 tbsp plain fat free Greek yogurt
• 1/4 teaspoon Worcestershire sauce
• 1/2 tbsp lemon juice
• A pinch of salt and pepper
Directions: Combine ingredients in a blender. Blend until creamy. Nutrition info (for 2 tbsp): Calories: 24.1, Fat: 0.4 g, Carbohydrates: 3 g

Roasted Red Pepper Dressing
Ingredients:
• 1 cup fat-free Italian dressing
• ¼ cup roasted red peppers
• 2 tbsp. grated light Parmesan cheese
Directions: Put all 3 ingredients into blender. Process until smooth. Makes 325 mL. Nutrition info (for 2 tbsp): Calories: 29, Fat: 0.8 g, Carbohydrates: 4 g

Spicy Peanut Dressing
Ingredients:
• ½ cup reduced fat peanut butter
• ½ cup of water
• 3 tbsp. apple cider vinegar
• 2 tbsp of brown sugar
• 2 tbsp of soy sauce
• 2 garlic cloves
• ½ tsp of sesame oil
• ½ tsp. of chilli paste
Directions: Put all ingredients into blender. Process until smooth. Makes 325 mL. Nutrition info (for 2 tbsp): Calories: 73, Fat: 4 g, Carbohydrates: 8 g

Mango Dressing
Ingredients:
• 1 cup fat-free sour cream
• ½ cup frozen mango pieces
• 1/3 cup mango chutney
• 2 tbsp apple cider vinegar
• ½ tsp salt
• ¼ tsp dried crushed chillies
Directions: Put all ingredients into blender. Process until smooth. Makes 325 mL. Nutrition info (for 2 tbsp): Calories: 81, Fat: 2.3 g, Carbohydrates: 15 g

*Roasted red pepper, spicy peanut, & mango dressings from Low-­Fat Express from Company’s Coming
Resource developed by: Krysti Gotziaman, U of M Nutrition
Student

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About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
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