When on the 1200 calorie DASH diet, try this non-fat Russian salad dressing. Created by Joyce Goldstein for Dr.Ornish and published in his bestseller book “Eat More, Weight Less”, this healthy salad dressing will enhance your diet and make it both palatable and adherent to the DASH principles.
Do you already feel how hard it is to stick to a 1200 calorie DASH diet? In this case, the healthy salad dressing recipe helps you keep your use of oils down.
This is an ideal dressing for a tomato, cucumber and red onion salad. It can be used with lettuce, and it is nice on potato salad.
It is also low sodium, yet it doesn’t feel so due to the presence of tomato and vinegar. One portion (2 tbsp) of this salad dressing contains 72 mg of sodium.
Unfortunately, it contains sugar, which counts against your fat/sweets allowance. If you think about it though, everything tasty in life has either fat, or sugar, or both.
Ingredients
- 1 tsp dry mustard
- 2 tsp sugar
- 2 tbsp lemon juice
- 1 tbsp red wine vinegar
- 4 tbsp tomato puree
- 1 cup of non-fat plain yogurt
- pepper
- (optional) salt
Directions
Combine all the ingredients in a bowl and whisk together well. If you don’t have dry mustard, Dijon mustrd is just fine.
When on 1200 calorie DASH diet, every calorie counts. Using low fat salad dressing is one of the best way to make sure you don’t use more oils in your diet than DASH diet requires of you. To remind, your diet allows you only 1.5 portions of fats AND sweets per day, which translates into one and a half teaspoon of olive oil ( and no sweets!).
Truth is, salad dressings contain a lot of oil. Much more than you want in your 1200 calorie DASH DIET.
Human mind works in funny ways. It knows that “salad is healthy” and subconsciously allows you to eat as much salad as you want. Dressing included. Even at the restaurant, as long as you ate salad, you feel safe about your food choices. You let your guard down.
All I can say, beware of salad dressing.
Low fat salad dressing made at home should become your only choice if you want to adhere to the 1200 calorie DASH diet.
If you have never made one, here comes…
how to make low fat salad dressing
Oil is what changes viscosity of the dressing. Without oil, it is simply a liquid. What can replace oil in your dressing?
- Mustard. Mustard gives salad dressing a smooth silky structure. Try honey mustard dressing with peppercorn.
- Blended berries. Thaw raspberry mix or use fresh strawberries. Blend a cup of berries, add balsamic or red wine vinegar, a couple of drops of oil and salt to taste- and voila! you have just made low fat salad dressing
- Water from boiled beans. This is a discovery made by one of the top chefs in Los Angeles, a co-author of Dr. Ornish’es book who took a challenge to create no fat salad dressings that suit the Ornish Diet. If you boil your beans in small amount of water, you will notice that it feels sort of starchy. Add some vinegar, dried herbs, pepper and salt, and your dressing is super healthy and very tasty.
There are at least two other super foods that are a great base for a low fat salad dressing. I will publish my own low fat salad dressing recipes in my new e-book: 1200 calorie DASH Diet Plan.
Hope you find these three tips helpful, and please come back for more.
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