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Lifestyle Tips

Quick Healthy Hacks for Your Busy Lifestyle
Written By: Mary Perry, MS, RD, LDN

Written by Mary Perry, MS, RD, LDN
on May 01, 2019

There’s nothing better on a fresh salad than a flavorful dressing. Homemade dressings enhance any dish you add them to and can be made in minimal time. The best part is that by controlling the ingredients you use, they are much healthier too. Store bought dressings tend to be high in sugar, artificial colors and flavors, and preservatives. Since these are also produced in bulk, the use of cheaper oils makes them higher in saturated fats and omega-6 fatty acids known to be inflammatory. Elevate the health benefits of your dressings with these 8 simple recipe ideas. 

Zone Diet Garlicky Vinaigrette

Instructions:
1. Mash the garlic cloves on a cutting board with a couple pinches salt, with the side of your knife to a paste.
2. In a small bowl mix garlic paste with mustard, lemon juice, and vinegar. Whisk together, drizzle in olive oil whisking to emulsify. Sprinkle in a little salt and pepper and whisk again.

Nutritional facts per serving (daily value): Calories 132; Protein 0g (0%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 1g (0%); Fiber 0g (0%); Sugars 0g


 Zone Diet Orange Vinaigrette

Instructions:
1. In a small bowl, whisk the minced shallot, ginger root, orange juice, sherry vinegar, white wine vinegar, water, and soy sauce to combine. Slowly drizzle in the olive oil, whisking until emulsified.
2. Switch up the orange with lime or lemon for a different flavor.

Nutritional facts per serving (daily value): Calories 127; Protein 0g (1%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 1g (0%); Fiber 0g (0%); Sugars 0g


Zone Diet Red Wine Vinaigrette

Instructions:
Whisk together the mustard, vinegar, salt, and stevia. Gradually add the olive oil, whisking to emulsify.

Nutritional facts per serving (daily value): Calories 129kcal; Protein 0g (0%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 0g (0%); Fiber 0g (0%); Sugars 0g


Try These Dressings with Zone Extra Virgin Olive Oil 

Since Zone Extra Virgin Olive Oil is rich in heart healthy fats and polyphenols, we recommend using it as a base to your salad dressings to boost their health benefits.
Grab Your Bottle Here


0518-SaladDressing-Recipes6

Instructions:

  1. Blend all ingredients together. Taste and adjust seasonings if needed. Add more liquid if you want a thinner consistency.

Nutritional facts per serving (daily value): Calories 84kcal; Protein 1g (2%); Total Fat 7.5g (11%)(Sat. 1g (5%)); Chol. 0mg (0%); Carb. 5g (2%); Fiber 4g (14%); Sugars 0g 


Zone Diet No-Fat Curry Dressing

Instructions:
1. Whisk all the ingredients together and pour onto your salad.

Nutritional facts per serving (daily value): Calories 30kcal; Protein 0g (0%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 5g (2%); Fiber 1g (3%); Sugars 4g


 

Zone Diet No-Fat Ranch Dressing

Instructions:
1. Whisk all of the ingredients except salt and pepper. Taste, then season with salt and pepper.

Nutritional facts per serving (daily value): Calories 15 kcal; Protein 2g (4%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 2g (1%); Fiber 0g (0%); Sugars 1g


 

Zone Diet No-Fat Grapefruit VineaigretteInstructions:

1. Mix stock and almond meal together in a small saucepan.
2. Cook, stirring constantly, over high heat until thickened. Set aside to cool.

Squeeze the grapefruit into a bowl. Whisk in the vinegar and mustard. When well incorporated whisk in the thickener that has been set aside.

Nutritional facts per serving (daily value): Calories 16kcal; Protein 0g (0%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 3g (1%); Fiber 0g (0%); Sugars 3g


Sesame Tahini Dressing

Instructions:

  1. Blend all ingredients until smooth.

Nutritional facts per serving (daily value): Calories 93kcal; Protein 2g (4%); Total Fat 9g (14%)(Sat. 1g (6%)); Chol. 0mg (0%); Carb. 3g (1%); Fiber 1g (4%); Sugars 0g


 

There’s more to our olive oil than great taste. Dr. Sears’ Zone Extra Virgin Olive Oil is incredibly rich in hydrophobic antioxidants and polyphenols. 

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