Whip Up Your Own Salad Dressing While Dining Out

Eating great big salads full of fresh veggies every day can really help you shed excess weight while keeping hunger at bay. But if you’re pouring gobs of fat-laden dressing on a salad, you might as well be eating a cheeseburger. Regular salad dressing probably adds 400 to 600 calories to your salad.

Here are some delicious alternatives, all much lower in calories (about 5 to 25 calories per two-tablespoon serving). In most cases, they’re far lower in sodium, too.

Vinegars

Ask for traditional varieties like balsamic and red wine vinegars or new combinations like champagne vinegar and muscat grape vinegar. Simply ask your server: “What’s in the kitchen? What type of vinegars is the chef using?” Then request that a bottle be brought out for your salad.

Lemon Juice

At home or in restaurants, always squeeze fresh lemon juice on cut pieces of apple and avocado to keep them from turning brown. And use lemon juice to add zest to many vegetables. It may even suffice as a salad dressing when you’re really trying to lose weight.

Fresh Salsa

Again, find out what’s in the restaurant’s kitchen. Sometimes there may be exotic salsas the chef has whipped up as a topping for seafood, like a fresh papaya and cilantro salsa, which would make a fabulous dressing for your salad. Request that the chef not shake any salt on it.

Wasabi and Rice Vinegar

In Asian-style restaurants, add a lot of kick to your salads by adding a bit of wasabi (known as Japanese horseradish) to rice vinegar. Want it hotter? Add more wasabi. Stir and pour.

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