Delicious and Healthy: 5 Healthy Dressings You Can Make Yourself

Dressings are an excellent option to enhance the flavor or texture of a dish, to accompany it and achieve a delicious harmony, or simply to make it “more appetizing,” as it is well said in the Spanish edition of Larousse Gastronomique. That’s why dressings are always received with great enthusiasm.Azucena Pérez Acosta, a graduate in Gastronomy and Nutrition, explains that a dressing is, in general, a cold sauce with a base of mayonnaise or vinaigrette. This requires three elements for its creation: fat (egg yolk and/or vegetable oil), acid (vinegar and/or lemon), and seasonings.While there are many commercial dressings, it is best to prepare them at home, says the expert, because the vast majority of those sold in supermarkets contain at least one of these labels on their front packaging: excess calories, excess sugars, excess sodium, or excess saturated fats. “The issue is not that one of its ingredients is fat, as fats, along with carbohydrates and proteins, are necessary for the proper functioning of the body, but we must keep in mind the type of fats we consume in our diet, and commercial dressings are generally loaded with saturated fats, the excessive consumption of which, among other factors, is associated with the development of cardiovascular diseases, metabolic syndrome, and some types of cancer.”However, if we prepare the dressing ourselves, the story changes, as we can choose foods with mono and polyunsaturated fats, which provide great health benefits, such as regulating lipid levels in the blood, improving brain, cardiovascular, and skin health, and promoting anti-inflammatory activity, as well as being essential during pregnancy and lactation, as well as being allies of a healthy menstrual cycle, highlights the also Master of Health Sciences.Polyunsaturated fats, such as Omega 3, can be found in flaxseed, chia seeds, pumpkin seeds, walnuts, sardines, salmon, tuna, flaxseed oil, canola oil, or soybean oil; or Omega 6, which is present in vegetable oils, such as sunflower, corn, sesame, or soybean oil. Monounsaturated fats, like Omega 9, are mainly found in olive oil and avocado, among others.Considering this, specialist Pérez Acosta shares 5 recipes that you can prepare at home:Spicy DressingMakes 8-10 servings. Preparation time: approximately 10 minutes.Ingredients:1 tablespoon toasted sesame oil¼ cup rice vinegar1/3 cup low-sodium soy sauce1 tablespoon honey½ teaspoon ginger1 clove garlic½ green onion1 serrano pepper (you can add more if you prefer it spicier)Chili flakes to taste.Procedure: Finely chop the ginger, garlic, onion, and pepper. Mix the oil, vinegar, soy sauce, and honey until well combined. Add the chopped ingredients to the mixture, and add chili flakes to taste. Place in an airtight container and store in the refrigerator.* It can accompany meat, chicken, sandwiches, or pasta.Aromatic DressingMakes 12-15 servings. Preparation time: approximately 10 minutes.Ingredients:½ cup unsweetened yogurt (Greek if you want the dressing to also be high in protein)¼ cup raw vegetable oil (canola, soybean, sunflower, or corn)3 teaspoons basilMint or spearmint (dried)¼ clove garlic, finely choppedSalt to tasteProcedure:First, mix the yogurt with the oil until well combined. Add the dried herb of your choice and the garlic. Taste to check the seasoning. Add salt to taste. Place in an airtight container and store in the refrigerator.* It can accompany salads, sandwiches, or pasta.Sweet and Sour DressingMakes 12-15 servings. Preparation time: approximately 10 minutes.Ingredients:¼ cup balsamic vinegar½ cup olive oil2 tablespoons honey2 tablespoons mustard, salt, and pepper to tasteProcedure:First, mix the oil with the balsamic vinegar until well combined. Add the mustard and honey, taste to check the seasoning. Add salt and pepper to taste. Place in an airtight container and store in the refrigerator.* It can accompany chicken, meat, salads, or sandwiches.Creamy DressingMakes 12-15 servings. Preparation time: approximately 5 minutes.Ingredients:½ cup low-fat fresh cream¼ cup raw vegetable oil (canola, soybean, sunflower, or corn)3 canned chipotle peppers (you can add more if you prefer it spicier)¼ clove garlicSalt and paprika or za'atar to tasteProcedure: Blend all the ingredients (except salt, paprika, and za'atar) until you achieve the desired consistency. Taste to check the seasoning and add salt to taste. Place in an airtight container and store in the refrigerator. When serving, sprinkle paprika or za'atar to taste.* It can accompany chicken, meat, salads, sandwiches, or pasta.Fruit DressingMakes 8-10 servings. Preparation time: approximately 5 minutes.Ingredients:½ cup mixed berries (strawberries, raspberries, blackberries, etc.)1 tablespoon lemon juice1 tablespoon honey2 tablespoons raw vegetable oil (canola, soybean, sunflower, or corn)Procedure: Blend all the ingredients until you achieve the desired consistency. Place in an airtight container and store in the refrigerator.* It can accompany fruit or vegetable salads, chicken, or meat.Don't forget these tips for preparationThe expert in Gastronomy and Nutrition Azucena Pérez Acosta points out that:The best way to prepare a healthy dressing is by using mono and polyunsaturated fatty acids (Omega 3, 6, and 9) as the fat ingredient.Oils should be used raw.Replace the classic mayonnaise used as a base with yogurt or low-fat cream.If you decide to make your dressing at home using the correct ingredients (mono or polyunsaturated fats), you could consume them 3 to 5 times a week, adding only 2 teaspoons to the dishes.If you have a commercial dressing in your pantry, it is better to limit it to one teaspoon once every 15 days, although it is best to avoid it, or look for the option with fewer warning labels on the front packaging (ideally with none).Eat seriously with Santander!