Should we be scared of salad dressing?
/If you’ve ever decided to go on a diet and done a quick google, I’m sure you’ve found the tip “ask for salad dressing on the side” But let’s be honest - that’s a little outdated. We should no longer be fearful of fat.
You won’t gain weight from eating salads
No one struggles with their weight because they eat too much salad. Most people don’t eat ENOUGH salad. For the majority of us, there are two key factors that make us want to eat salad;
1 - The salad dressing
2 - The tasty additions (nuts, avocado, cheese, croutons)
Salad Dressings help tie all the flavours together and make it more appealing (dry, bland iceberg lettuce? No thanks). Plus, adding salad dressing helps our bodies absorb the fat-soluble nutrients (Vitamin A, D, E, K) that are found in the vegetables.
Salad dressings also help us feel fuller for longer as fat is more satiating… This might mean you’re less tempted to overeat or pick at foods afterwards.
Not all fats are created equal
It’s important to note that not all fats are the same, many fats and oils out there are high in transaturated and saturated fats. High intake of these fats is often linked to poor heart health and increased risk of weight gain. When choosing an oil for your salad dressing, look for one low in saturated fats and higher in monounsaturated fats, as these have been shown to have a more protective role on heart health.
Looking at the infographic to the right, you can also see that some fats contain significantly more antioxidants than others. Extra Virgin Olive Oil (EVOO) is a great source of phenolic compounds, powerful antioxidants that help protect the body against free radicals. Free radicals are molecules that cause cell damage and contribute to disease and the aging process. Note the difference between ‘regular’ olive oil and extra virgin olive oil - so make sure you pick the ‘Extra Virgin’ bottle next time at the store! (My brand of choice? Cobram Estate).
Extra Virgin Olive Oil (EVOO)
EVOO is much higher in those fabulous antioxidants than other oils on the market. It is also a rich source of heart-healthy monounsaturated fats. Studies have consistently shown a diet high in monounsaturated fat to have positive effects on markers of heart disease; chronic inflammation, blood pressure, cholesterol and blood glucose levels.
There is also a growing body of evidence to support the notion that EVOO can assist in either maintaining or increasing the nutrient quality of our food! This is because the antioxidants in EVOO are resistant to high heat they do not break down and rather, are absorbed by the cooked food. For some foods, (especially vegetables) we’ve also seen that when cooked with EVOO, the number of nutrients and antioxidants is retained when they would otherwise be lost or damaged. Pumped to use EVOO now? Yeah you are! Have a look at some of my favourite recipes below;
Salad Dressing Ideas
Classic French
1 Tbsp white wine vinegar
½ Tsp Dijon mustard
4 Tbsp extra virgin olive oil
Combine vinegar and mustard in a small bowl and whisk in the oil until emulsified. Season to taste.
Serve on a classic fresh salad with fresh bread.
Store in a glass jar for up to 2 weeks.
Salsa Verde
1 Bunch flat-leaf parsley
1 Bunch mint leaves
1 Small lemon, juiced
4 Tbsp extra virgin olive oil
Combine all ingredients in a blender or food processor and blitz until smooth. Season with salt and pepper.
Serve with steamed greens or oven-roasted veggies.
Store in a glass jar for up to 2 weeks.
Cashew Mayo
1/2 Cup roasted cashew nuts
1 Tsp Dijon mustard
1 Tbsp lemon juice
4 Tbsp extra virgin olive oil
1/2 cup cold water
Combine all ingredients in a blender or food processor and blitz until smooth. Season to taste.
Use as a dipping sauce for homemade chips or potato salad.
Store in a glass jar for up to 2 weeks.
