Salad dressings without mayonnaise, sour cream, vegetable oil. Recipes are simple, tasty, low-calorie from Olga Matvey, Ivlev. Photo

Publication in the group: Salads

To prepare a salad, you definitely need a dressing or salad sauce. Due to this, the product is more juicy and has excellent taste. There are a large number of recipes with which you can make a hearty and nutritious dish. However, to make the salad healthy and nutritious, it should be prepared without adding mayonnaise. To make the dressing, it is permissible to use mustard, sour cream, vegetable oil, and natural yogurt. As a result, the dish will be not only appetizing, but also low in calories. Due to this, the product can be used by those who adhere to a diet.

The easiest salad dressing recipe without mayonnaise

Salad dressings without mayonnaise based on natural yogurt are not only low-calorie, but also very nutritious and tasty. As the main ingredient, you can use both store-bought and home-made yogurt.

What ingredients will you need?

To create salad dressing without mayonnaise at home, you will need the following ingredients:

natural yogurt – 100 ml;
lemon juice – 2.5 ml;
table salt, pepper - at your discretion;
garlic clove – 1 pc.

To improve the taste and aroma, it is permissible to include a small amount of herbs in the form of oregano, cilantro or thyme in the dressing. If the yogurt has a liquid consistency, it is recommended to place it on a thick gauze layer and squeeze out excess whey. Natural yogurt can be replaced with low-fat sour cream.

Step-by-step cooking process

To make your own salad dressing, follow these steps:

Add chopped garlic cloves to the container.
Then the composition will need to be supplemented with lemon juice.
Next, you need to pour natural yogurt into the mixture.

The resulting composition must be thoroughly mixed to a homogeneous consistency.

For which salads is the dressing suitable, how to use it, how long to store

Yogurt-based dressing is suitable for fresh salad made from lettuce leaves and herbs. You just need to pour the finished sauce over the ingredients and mix the mixture. The shelf life of the sauce is 3 days. In this case, the refill must be stored in the refrigerator compartment.

Other salad ingredients as dressings

We are accustomed to perceiving salad dressing as something liquid. However, some solid ingredients can also act as a dressing, that is, a lubricant. For example, eggs and avocado.

Eggs

You can increase the complete absorption of nutrients from salads by adding eggs to them.

And since eggs are one of the types of products that help normalize weight, any diet salad for weight loss must include them.

It has been proven that adding 1.5-3 eggs to a salad increases the absorption of such extremely important carotenoid compounds as lutein and zeaxanthin by 4-5 times. The absorption of beta-carotene increases from 3 to 8 times.

How to properly use eggs in salads?

The main part of an egg in a salad is its yolk.

This is something you should definitely remember.

Protein is an excellent source of much-needed protein for the body, including those losing weight. But when we talk about eggs as a salad dressing option, we should be primarily interested in the fat in this food product. And it is concentrated in the yolk.

From sour cream

Salad dressing prepared with sour cream and bananas acquires a sweet and sour taste and rich aroma. At the same time, the finished product turns out to be very tender and appetizing. The calorie content of the sauce is quite high. On average, 100 g of product contains approximately 192 kcal. Therefore, it is advisable to consume the treat in small quantities.

What ingredients will you need?

To make your own sour cream-based salad dressing, you will need the following components:

Name of ingredients	Required amount
Banana	400 g
Water	100 ml
Lemon	150 g
Milk	150 ml
Rum	100 ml
Granulated sugar	200 g
Sour cream	200 g

Milk should not be too fatty. It is best to take the white rum.

Step-by-step cooking process

The step-by-step process for making salad dressing at home contains the following points:

First you need to prepare the bananas. They must be peeled and the contents cut into slices.
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Squeeze the juice out of the lemon and pour it over the chopped fruit.
Pour water into a saucepan, add 100 g of granulated sugar and put on fire. The mixture must be brought to a boil and boiled until a light syrup of thick consistency is formed.
When the syrup is ready, you will need to pour white rum and milk into it and add the remaining granulated sugar.
Then the composition will need to be supplemented with bananas and sour cream. The contents must be mixed and put back on the fire.
The saucepan must be kept on low heat for about 20 minutes.
Afterwards, the liquid should be placed in a blender and blended until smooth.

The resulting sauce must be poured into a container and allowed to cool.

For which salads is the dressing suitable, how to use it, how long to store

Ready-made banana-based sour cream sauce is suitable for dressing fruit and sweet salads. In this case, it is advisable to use the workpiece cold. It is recommended to store the sauce in the refrigerator, but no longer than 3 hours. At room temperature, the dressing can be stored for no more than 30 minutes. Afterwards the sauce will begin to sour.

What should you not add to salads when losing weight?

Diet salads, like all others, cannot be seasoned with what they are usually seasoned with - sunflower oil . As well as similar vegetable oils - corn, rapeseed, etc. It is also not recommended to use sesame oil, the benefits of which are not as great as many people think.

Here you can read in detail about why all these vegetable oils are extremely harmful to health and contribute to excess weight gain.

Obviously, since you can’t use sunflower oil, then you can’t use all other dressings prepared on its basis, for example, mayonnaise . Even if it is made at home and does not contain preservatives or other harmful ingredients. It is enough that it includes a huge amount of sunflower oil.

From vegetable oil

Salad dressings without mayonnaise, prepared with vegetable oil, are incredibly light, satisfying and dietary. In this case, it is advisable to use rapeseed, sesame, peanut or olive oil to create the sauce, since they contain monounsaturated fatty acids, which help reduce cholesterol levels in the blood.

What ingredients will you need?

List of food products that will be needed to make salad dressing based on vegetable oil:

cumin – 5 g;
lemon juice – 75 ml;
vegetable oil – 60 ml;
freshly ground pepper - a pinch;
table salt - at your discretion;
garlic cloves – 3 pcs.

It is best to take olive oil, as it has a pleasant rich taste and smell.

Step-by-step cooking process

A detailed description of the process of making oil-based salad dressing consists of the following steps:

You need to heat the olive oil in a saucepan. Add coarsely chopped garlic cloves and cumin seeds to the heated mixture.
The resulting mass will need to be fried for 2 minutes.
Afterwards, the liquid should be set aside so that the oil absorbs the aroma of cumin and garlic well.
Next, you need to remove the spices from the oil and grind them into a paste in a mortar.
Once the dressing is complete, add lemon juice to the olive oil and add freshly ground pepper and salt.

Then use a whisk to mix the ingredients until smooth.

For which salads is the dressing suitable, how to use it, how long to store

Salads should be topped with vegetable oil dressing immediately before serving. This sauce is suitable for vegetable salads. At room temperature, the finished dish should be stored for no longer than 2 hours.

Yogurt dressings

Yogurt is what to add to your salad when losing weight, if the number of calories is important to you. In this parameter, it outperforms olive oil, and according to research, it reduces the risk of obesity , so its addition to salad is justified.

Creamy cucumber dressing

Low-fat, natural yogurt makes this homemade dressing lower in fat than a commercially packaged sauce.

Ingredients:

60 g low-fat yogurt;
a quarter of a cucumber (finely chopped);
1/2 teaspoon lemon juice;
1/2 clove of garlic;
freshly ground pepper to taste.

Energy value: 46.4 KCAL

Mix all ingredients in a food processor or blender. Store in the refrigerator. If you don’t have either, then finely chop the cucumber and mix it with the rest of the ingredients. The dressing will have a thicker consistency, but will also be perfect for the dish!

Creamy mint dressing

This low-fat mint dressing goes well with beet or bean salads.

Ingredients:

60 g low-fat yogurt;
1/2 teaspoon lemon juice;
1/2 clove of garlic;
freshly chopped mint (add as much as you like)

Energy value: 84.9 KCAL (including 2.5 sprigs of mint)

Mix all ingredients. Store in the refrigerator.

From mustard

A mayonnaise-free dressing made from mustard gives the finished salad a rich flavor. Moreover, such a sauce can add not only spiciness to the appetizer, but also sweetness and tenderness. It all depends on what type of mustard and in what volume is used to create the dressing.

What ingredients will you need?

Ingredients you will need to make mustard salad dressing at home:

mustard – 14 g;
vegetable oil – 70 ml;
vinegar – 30 ml;
table salt, black pepper - at your discretion.

Wine vinegar should be used because it has a strong taste and smell. It is advisable to use olive oil.

Step-by-step cooking process

A detailed description of the process of making mustard salad dressing at home contains the following points:

Vinegar must be mixed with pepper and salt.
Then the composition should be supplemented with mustard.

While thoroughly stirring the mixture, you need to gradually pour olive oil into it.

For which salads is the dressing suitable, how to use it, how long to store

Mustard dressing is recommended for seasoning meat and vegetable salads, as well as vinaigrette. It is enough to pour the finished sauce over the product and mix the composition. The dressing can be stored in an airtight container for 14 days. In this case, the sauce should be in the refrigerator compartment.

Kefir - to the studio!

The dressing made from kefir and herbs deserves special attention. It replaces mayonnaise very well and preserves the taste and aroma of the main salad ingredients. And at the same time it highlights the taste characteristics of the products. Two options for dietary salad dressings made with kefir are especially good:

The first contains half a glass of kefir, salt and chopped onion. You can take onion or green, the choice depends on the chef’s idea and the composition of the salad.
The second includes kefir (150 grams), slightly smaller volumes of olives, chopped in any way, and a clove of garlic.

Low-calorie

Salad dressings without mayonnaise can be made low-calorie by using egg yolks as a base. This mixture, unlike mayonnaise, is much lighter and more nutritious, and it can also be produced in large quantities, since it has a long shelf life.

What ingredients will you need?

Ingredients used to create a delicious low-calorie salad dressing at home:

mustard – 7 g;
olive oil – 34 ml;
table salt - a pinch;
soy sauce – 5 ml;
egg yolk – 20 g.

You can use absolutely any soy sauce. Suitable both classic and with additives in the form of ginger or garlic. Mustard is suitable both as a grain mustard and with a liquid consistency.

You should not put too much salt in the dressing, since soy sauce is already salty.

Step-by-step cooking process

The step-by-step process for making salad dressing without mayonnaise with your own hands contains the following points:

The chicken egg must be boiled until tender and cooled in cold water. The shell should be cleaned and the contents divided into white and yolk.
The yolk must be mashed to a powder using a fork in a gravy boat. You need to pour olive oil into the component and stir the mixture until smooth.
You should also add soy sauce and mustard to the mixture.

After mixing, add salt to the dressing and mix well.

For which salads is the dressing suitable, how to use it, how long to store

This sauce is suitable for seasoning meat and fish appetizers, as well as Caesar salad. When the dish is ready, you can immediately pour the egg dressing on it. The latter can be stored in the refrigerator compartment for 3 days. In this case, the composition must be in a sealed glass container.

Kefir dressing with olives

Compound:

kefir – 150 ml;
pitted olives – 100 g;
garlic – 1 clove;
salt - to taste.

Cooking method:

Cut the garlic into slices.
Place it together with the olives in a mixing bowl.
Grind using a blender.
Add kefir. Add salt to taste.
Whisk.

You can season salads with fish, chicken breast, or just vegetables with this sauce. It goes well with appetizers of lettuce, tomatoes, and bell peppers.

From Olga Matvey

Salad dressing made from lemon juice and olive oil gives the dish incredible juiciness, tenderness, a slightly sour taste and a rich, pleasant aroma. Moreover, this sauce is a universal dressing that is suitable for soaking absolutely any salads.

What ingredients will you need?

List of food items needed to make salad dressing:

lemon juice – 25 ml;
olive oil – 85 ml;
table salt – 10 g;
granulated sugar – 8 g;
pepper mixture - a pinch.

You can use absolutely any vegetable oil that you like best. However, olive oil has a richer taste and aroma. Lemon juice can be replaced with regular table vinegar 6% or 9%. The taste won't change much.

Step-by-step cooking process

A detailed description of the process on how to create salad dressing at home:

You will initially need to pour olive oil into the container.
Then the composition should be supplemented with freshly squeezed lemon juice.
Next, add granulated sugar and table salt to the mixture.
Finally, the mixture must be supplemented with a mixture of peppers.

Salad dressings without mayonnaise made from olive oil, lemon and spices.
The resulting dressing will need to be mixed thoroughly with a fork.

For which salads is the dressing suitable, how to use it, how long to store

This dressing can be poured over a salad of fresh cabbage, green onions and chopped dill. If you cover the dish with cling film and leave for about 3 hours, the cabbage will become much juicier and more tender. The finished product can be stored in the refrigerator for approximately 2 days.

Mustard

For those who cannot imagine a meal without a spicy twist, there is a mustard-based dressing. To prepare a spicy dressing, you will need such products as mustard flour, a piece of black pepper, apple or wine sauce, and raw sauce.

For cooking you need to use dishes that are made of Pyrex.

To start cooking, you need to mix all the ingredients in one bowl, add water and stir until all this mustard mixture turns into mustard dough. After that, you need to place the container with the liquid dough in another container with boiling water and stir with gentle movements until the mustard dough begins to boil.

After about fifteen minutes, you need to remove the container from the boiling water and pour it into a previously prepared container.

From Ivlev

Salad dressings without mayonnaise can be prepared using soy sauce, cilantro leaves, honey and ginger root. As a result, such a sauce will have a rich, piquant taste and smell.

What ingredients will you need?

To make salad dressing at home, you need to have the following food products:

ginger root – 20 g;
red hot pepper – 15 g;
lime juice – 20 ml;
cilantro leaves – 10 g;
sesame oil – 20 ml;
olive oil – 60 ml;
soy sauce – 50 ml;
garlic cloves – 3 pcs.

To prevent the dressing from being too spicy, you can omit the red hot pepper.

Step-by-step cooking process

The step-by-step process for making salad dressing without mayonnaise consists of the following steps:

Garlic cloves and ginger root need to be washed and peeled.
After this, all the ingredients listed in the list should be placed in a blender bowl.

You need to pour a small amount of water into the finished mass, thoroughly whisking the components until smooth.

For which salads is the dressing suitable, how to use it, how long to store

This sauce is suitable for dressing salad with quinoa and scallops. As soon as the dressing is ready, you should immediately pour it over the appetizer. After preparation, the sauce should be consumed immediately.

Fruit and vegetable salad Panicle

Time: 30 minutes. • Number of servings: 5 persons. • Calorie content of the dish: 31 kcal. • Purpose: for breakfast / lunch / dinner. • Cuisine: Russian. • Difficulty: easy.

Low-calorie salads for weight loss “Brush” can be prepared not only on the basis of vegetables alone. Some fruits also find worthy use in them.

An example is the apple, which goes well with cabbage and carrots. It is recommended to choose sour varieties with green skin.

For rapid weight loss, such apples are useful for containing a large amount of substances necessary for the body, which helps to compensate for their deficiency due to vitamin deficiency. In addition, this product is low in calories.

Even nutritionists say that you need to eat one apple a day.

tablespoon of olive oil – 1 pc.;
green apples – 400 g;
a tablespoon of lemon juice – 2 pcs.;
beets – 400 g;
white cabbage – 200 g;
carrot tubers – 400 g.

Wash vegetables and fruits, dry, then chop with a grater and knead with your hands.
Let the ingredients sit, then squeeze out any excess juice.
Sprinkle with lemon juice, add oil, stir.

With honey

Honey salad dressing, created on the basis of balsamic vinegar and citrus juice, has a piquant taste and smell. Honey helps stabilize the acidity of the lemon juice and vinegar, thereby giving the snack a rich flavor.

What ingredients will you need?

Ingredients you will need to make your own salad dressing at home:

Dijon mustard – 20 g;
honey – 35 g;
table salt, pepper - at your discretion;
lemon juice – 12 ml;
olive oil – 60 ml;
balsamic vinegar – 30 ml.

Balsamic vinegar can be replaced with wine or apple cider vinegar. This will not spoil the taste.

Step-by-step cooking process

A detailed description of the process of preparing salad dressing yourself at home:

You will need to pour vinegar and lemon juice into a small container.
The composition must also be supplemented with honey and mustard.
Then add olive oil to the resulting mixture. The mass must be mixed well until smooth.

At the end of cooking, you will need to add salt and pepper to the dressing. Afterwards the mixture should be stirred again.

For which salads is the dressing suitable, how to use it, how long to store

Honey dressing is well suited for soaking vegetable salads, which contain a large amount of fresh herbs. Just pour the sauce over the appetizer and stir. It is advisable to consume the finished treat immediately.

How to choose quality mayonnaise

In order not to make a mistake and choose a real sauce and not a fake, follow a few rules:

be sure to include eggs and butter;
uniform color and consistency;
no air or lumps;
not jelly-like or viscous, without an unpleasant odor.

Pay attention to the packaging design. It should indicate GOST, which characterizes the company well. The more phrases “best, high quality, real and homemade”, the less trust it should have.

Source

From the cream

Salad dressing made from liquid cream tastes somewhat like mayonnaise. However, this sauce has a richer creamy taste, with a sweet and sour aftertaste. Moreover, such a dressing will be a good addition not only to salad, but also to sandwiches, as well as boiled eggs. The calorie content of the product reaches 225 kcal per 100 g of dish. The indicator is quite high, so you should not consume the treat excessively so as not to gain extra pounds.

What ingredients will you need?

List of food items needed to make creamy salad dressing:

mustard powder – 8 g;
liquid cream – 150 ml;
flour – 36 g;
table salt – 3 g;
granulated sugar – 32 g;
vinegar – 80 ml;
chicken eggs – 110 g.

Wine vinegar must be used 6%. The cream should not be too fatty. If the sauce is too thick, then you can add about 2 tbsp. l. milk. It is also permissible to add a few drops of lemon juice.

Step-by-step cooking process

To properly make salad dressing at home, you must strictly adhere to the steps of the step-by-step cooking process:

In one container you will need to mix mustard powder with flour, salt and sugar.
Next, add the eggs into the mixture and beat until smooth.
Afterwards you need to add vinegar to the mixture.
The resulting mass will need to be sent to a water bath and boiled until thickened, stirring constantly with a whisk so that the mixture does not burn. This process will take approximately 4 minutes. Then the finished composition should be set aside to cool completely.
As soon as the mass has cooled, you will need to pour liquid cream into it and stir again.

As a result, the sauce should have a thick consistency and rich flavor.

For which salads is the dressing suitable, how to use it, how long to store

Creamy dressing goes well with salads made from vegetables and a lot of greens. It is recommended to keep the sauce in the refrigerator compartment in an airtight container for 14 days.

Yogurt and feta - for gourmets

Dressing salads with this fermented milk product is very useful.

This is a dietary product that makes the dish tender and tasty. Pairs perfectly with fish salads. And if you make homemade yogurt, you can be 100% sure that you are consuming a natural product without chemical additives. Yogurt for salads should be unsweetened, without flavoring additives. Yogurt is a universal product, and you can season almost any salad with it, but it is most suitable for fish, vegetable dishes and desserts. The most popular is the combination of yogurt with herbs; this sauce can be used not only for salads.

Recipe for lemon sauce: prepare 100 g of yogurt, add 1 tbsp to it. l. lemon juice. For mint lovers, we recommend chopping a couple of sprigs of the plant and adding it to the sauce. It comes out with a very interesting refreshing taste.

Recipe with greens: 1 tbsp. Mix yogurt with finely chopped herbs (shallots and dill). You will need a little greenery, half a standard bunch.

Feta Recipe: This dressing is very popular in Italian restaurants. It has a very delicate texture and pleasant taste. To prepare it you need to take 50 g of feta cheese, 2 sprigs of dill, 1 tbsp. yogurt and half a cucumber. All ingredients are sent to a blender and crushed. You can garnish the sauce with a sprig of basil before serving.

Useful tips and tricks

To properly prepare a delicious salad dressing, the recipe of which does not include mayonnaise, it is recommended to remember a few simple but useful tips:

Sour cream salad sauce can be medium thick and liquid in consistency. Medium-thick sauces are used for baking and adding to vegetable dishes, and liquid sauces are used for basting various products, stewing, and simply adding to salads. Sauces are used to add additional flavor to a particular dish, as well as to combine ingredients.
The basis of sauces can also be fermented milk products, which include sour cream and natural yogurt without additives. In addition to the sauce, you can add ingredients such as tomato, mushrooms, herbs, garlic cloves, barberry and wine.
Lemon juice is often replaced with wine, apple or balsamic vinegar. Often the juices of other fruits, such as orange, grapefruit or lime, are added to the sauce.
In order to make the dressing a little sweet, you can add a small amount of honey or granulated sugar. If the honey is very thick, before use it must be heated to a temperature of 60 ℃ and poured into the preparation.
The sauce should be made in a separate container, mixing the prepared ingredients until smooth. It is convenient to mix the composition in a jar, covering it with a lid.
Oil sauces can be prepared in advance, approximately a few days before use. Before adding the dressing to the appetizer, you just need to mix it well. The only condition is that if the sauce recipe includes spices, they will need to be added 30 minutes in advance. before using the workpiece.
If you decide to make a dressing from vegetable oil, then it is best to do it with cold-pressed or unrefined oil. These include grape seed oil, olive oil, sesame oil and mustard oil.
If liquid cream is the main ingredient for the dressing, it can be partially replaced with milk. It will be enough to add about 40 ml of liquid, but no more. Otherwise the sauce will be too runny.

Salad dressing that does not contain mayonnaise is no less tasty and nutritious. At the same time, this sauce is not too high in calories, so it can even be used on dietary salads. The dressing can be made from vegetable oil, natural yogurt, sour cream or mustard. In any version, the preparation turns out to be quite tasty and aromatic.

Sour cream and sesame

Sour cream is considered not a very dietary product. But you can take it with a low fat percentage. In any case, it is healthier than mayonnaise. And when combined with sesame seeds, you can make an absolutely delicious salad dressing.

Mix ground sesame seeds, lemon juice, sour cream and water to a batter consistency. For smell and taste, add extremely finely chopped parsley and dill. The dressing will be an excellent substitute for traditional mayonnaise in almost all dishes. This doesn't just apply to salads.