In summer or all year round, we enjoy salads made with seasonal vegetables and fruits. To make a tasty and healthy meal, this dish is served with a light vinaigrette. Discover 9 ideas for light sauces to enhance your salads.
We love salad dressings ! They bring flavor to our salads and they awaken the taste buds! However, the amount of oil is limited, in order to take care of your line and your health. It is recommended not to exceed 2 to 4 tbsp. at s. per day with this ingredient.
Choose preparations House, because industrial products are often too fatty and salty. As for the oils, do not hesitate to vary them every day to benefit from their benefits.
To enhance your salads, you can absolutely use the oil of your choice: nuts, olives, rapeseed or even sesame will offer a different tone to your recipes.
Lighten up your vinaigrettes
The vinaigrette sauce is often made up of 2 tablespoons of oil, 1 tbsp. at s. of vinegar, salt and pepper. It is sometimes supplemented with a little mustard and various herbs.
To lighten this preparation, you can completely replace half the oil with the water. This limits the amount of fat on your plate. Some chefs also pour a little hot water into their vinaigrette so that it does not fall back after emulsion!
You can also add some cornstarch, previously diluted and heated in a little water. This technique allows you to lengthen your sauce without increasing the amount of oil.
Make light salad dressings without using oil
Do not hesitate to make sauces without oil! For that :
-Replace this ingredient with 0% yogurt. Decorated with lemon or vinegar, as well as fresh herbs, you will obtain a gourmet sauce! This ingredient is ideal for making thick sauces.
– Season your salads with citrus juice. Lemon, orange, tangerine…: treat yourself! To twist this juice, mix it upstream with a little mustard.
-Give an Asian flavor to your salads by mixing a little sauce salted soybeans with mustardof balsamic vinegaror even ginger. Do not add salt in your preparation, because soy already contains it.
With a few tricks, you can quite achieve light and gourmet vinaigrettes to accompany your salads! So as not to run out of ideas, come and discover our recipes in the slideshow.
© Shutterstock / Liliya Kandrashevich
2/9 –
tzatziki
Grate ½ cucumber, then drain it, sprinkling it with a little salt. After an hour, drain the vegetable before placing it in a salad bowl. Incorporate 1 plain yogurt, 1 minced garlic clove, salt, pepper, 2 tbsp. at s. of olive oil and a few chopped mint leaves. To mix everything. Readjust the seasoning if necessary.
© Shutterstock / LiliGraphie
3/9 –
Yogurt sauce
Decorate 1 0% yoghurt with a little lemon juice, mustard, herbs of your choice (mint, tarragon, basil, parsley, etc.), salt and pepper.
© Shutterstock / Pixel-Shot
4/9 –
Curry dressing
Mix 2 tbsp. at s. olive oil, 2 tbsp. at s. water, 2 tbsp. at s. balsamic vinegar, ½ tsp. at s. mustard, 1 tbsp. c. curry powder and ½ tsp. at s. of lemon juice.
© Shutterstock / vanillaechoes
5/9 –
Orange vinaigrette
Mix 2 tbsp. at s. olive oil, 2 tbsp. at s. water, juice of 1 orange, 1 tbsp. at s. grain mustard, 1 tbsp. at s. of balsamic vinegar, 1 finely chopped shallot, a little chives or parsley, salt and pepper.
© Shutterstock / vanillaechoes
6/9 –
Citrus vinaigrette
Heat the juice of ½ grapefruit with 1 tbsp. c. honey. Then add 2 tbsp. at s. of wine vinegar. Pour the mixture into a salad bowl and add 2 tbsp. at s. of olive oil, the juice of ½ orange and the juice of ½ lemon.
© Shutterstock / Loes Kieboom
7/9 –
Light yogurt and chive sauce
Rinse and finely chop 1 bunch of chives. Mix the herbs with 1 plain yogurt, 1 tbsp. at s. olive oil, a little salt and pepper.
© Shutterstock / smspsy
8/9 –
soy sauce
Mix 2 tbsp. at s. of oil with 1 tbsp. at s. water, 2 tbsp. at s. sweet vinegar, 1 tbsp. at s. of soy sauce, a little powdered sugar, a few chopped coriander leaves and pepper.
© Shutterstock / IriGri
9/9 –
Light Classic Vinaigrette
Mix 1 tbsp. at s. of olive oil with 1 tbsp. at s. vinegar, 1 tbsp. at s. water, 1 tbsp. at s. mustard, salt and pepper.