This tangy tomato vegan salad dressing recipe came from my husband’s love of another version of it from a local steakhouse in South Carolina.
Are salads healthy?
Admittedly, when we used to eat at that restaurant many years ago, before our switch to a plant-based lifestyle, salad was the only thing halfway healthy that we ordered there.
But even their salad wasn’t really healthy, because we piled cheese, croutons, bacon bits, and fat-laden salad dressings on top of that bed of greens and veggies.
Many of us often forget is that salads can be very unhealthy. When loaded with high-fat dressings and toppings, they can do as much harm to waistlines (and hearts) as a fast-food burger.
Think you’re being healthy by ordering a salad when eating out? Bad news: you may be getting more than you bargained for. There’s nothing wrong with going for a salad, and depending on the salad you choose, it can be a great low-calorie meal.
However, you need to check the restaurant’s nutritional information first because you may be consuming above and beyond you intended. ––LiveStrong.com
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Now days, we make our own salads–whether at home or at a restaurant’s salad bar. That way we know exactly we are getting and understand the fat content.
New Four Food Groups
Making a delicious healthy salad can be simple by sticking to the New Four Food Groups–vegetables, beans, grains, and fruits— and a low fat dressing.
Eating plant-based, whole foods means fueling your body from the following food groups:
WHOLE GRAINS – This group includes brown rice, millet, oats, barley, corn, bulgur, and all products made from whole grains including bread, cereals, pastas, and more. Whole grains are filling but have very little fat. In countries where whole grains are staples, such as rural Asia, diabetes, heart disease, and certain cancers, are much less common than in the States and Europe.
LEGUMES – This group includes beans, peas, and lentils. They are hearty, high protein foods that are rich in calcium, iron, cholesterol-lowering soluble fiber, and even traces of omega 3 fatty acids.
VEGETABLES – These foods are loaded with vitamins and minerals, are very low in fat, and like all plant foods, have no cholesterol at all.
FRUIT – These are vitamin rich and have no cholesterol. They do have natural sugar but are low on the glycemic index, except for watermelon and pineapple.
Recommended foods do NOT include meat, dairy products, eggs, added oils, or most processed foods.
Other Great Salad Dressings You Might Enjoy
Plant-Based Vegan Starter Kits $27
- 2/3 cup organic ketchup
- 1/3 cup water
- 1/4 cup agave or other sweetner, (I use sucanat)
- 1/4 cup vinegar
- 1/8 tsp paprika
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp cayenne
- pinch thyme
- dash salt
- Combine all ingredients in small saucepan over medium heat. Bring to a boil, whisking often.
- Reduce heat and simmer, uncovered for 5 minutes.
- Allow to cool, then refrigerate.
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Amount Per Serving: Calories: 18 Total Fat: 1g Saturated Fat: 0g Carbohydrates: 4.3g Fiber: .1g Protein: .3g