Dietary Vinaigrette

Dietary Vinaigrette

It is believed that vegetables are useful, and if they form the basis of the diet, there are much more chances to keep a slim figure. But does this include vinaigrette? If you look at the recipes of this salad of boiled vegetables, which are considered classic, it is easy to see that they are dominated by sufficiently high-calorie vegetables: potatoes, beets, carrots. Supporters of healthy eating will immediately have reasonable doubts that a dish that contains so many potatoes that contain large amounts of fast carbohydrates can help in the fight against obesity. And they will be right. But there is a dietary salad, the recipes of which are somewhat different from the traditional ones, and it is actually suitable for people who adhere to the principles of healthy eating.

Cooking Features

Not all diets are aimed at losing weight, but they are all based on the principles of healthy eating. Foods that are part of dietary meals should not contain empty calories. Even if any of the ingredients of the dish has a high calorie content, its nutritional value should be no less high. This rule must be considered when cooking a salad, only then the salad will turn out to be dietary.

  • It is advisable to cook a dietary vinaigrette without potatoes or reduce its quantity to a minimum. It does not hurt to reduce the number of beets and carrots, although it is not worth excluding these vegetables from the recipe. To keep the salad nourishing, you can put in more green peas, beans, add other vegetables (zucchini, cucumbers, celery). Potatoes can be replaced with Jerusalem artichoke.
  • Pickled vegetables are not the best choice for those who want to eat right. In their preparation using a large amount of salt, sugar, acetic acid. However, one cannot do without a “sourness” in the case of the vinaigrette. After all, even its name comes from the French word for vinegar. The focus is better to make sauerkraut, which is made without sugar and vinegar, contains many vitamins. In extreme cases, pickled vegetables and mushrooms are replaced with salted ones. Another useful alternative is peeled or fresh apples.
  • Vinaigrette made to fill with vegetable oil. If you choose an unrefined product, it will not spoil the diet dish. Firstly, unrefined oils contain a lot of polyunsaturated acids and vitamin E, and secondly, they help the body to digest fat-soluble vitamins found in carrots and some other vegetables. However, unrefined oil in the dietary vinaigrette should be added in a minimum amount.
  • When cooking a dietary vinaigrette, canned green peas and beans should be replaced with fresh ones, pre-boiled them until ready. Grain beans can be replaced with a string - it will be even more appetizing with a vinaigrette.

By following the above recommendations, you can prepare a vinaigrette that is suitable for dietary nutrition, unless the diet is associated with ulcerative diseases of the gastrointestinal tract, high acidity. People suffering from gastritis and similar illnesses, it is undesirable to have a salad, not having received the approval of the doctors.

Dietary Traditional Vinaigrette


  • beets - 0, 2 kg;
  • carrots - 0, 2 kg;
  • potatoes or Jerusalem artichoke - 150 g;
  • green peas, boiled or canned, - 0, 2-0, 25 kg;
  • sauerkraut - 0, 2-0, 25 kg;
  • unrefined sunflower oil - 25 ml;
  • green onions - 50 g.

Method of preparation:

  • Fold the beets and carrots separately in foil and bake until done. Cook potatoes in a uniform. If you use Jerusalem artichoke, you can boil it or bake it.
  • Cool and peel the vegetables, cut into small cubes, put in a bowl. Beets put separately.
  • Wash the sauerkraut, squeeze, put in a bowl to other vegetables.
  • Pour a teaspoon of butter into a plate of beets, and a table in a bowl of vegetables. Stir, mix and mix again. Beets are filled with butter separately, so that it does not overly color other vegetables in red.
  • Add green peas, cooked in advance, and finely chopped green onions. Salt and season the salad to taste.

The vinaigrette made according to this recipe differs little from the classical one in appearance and taste, but less calories. There are also lighter versions of this popular snack.

Vinaigrette with celery


  • fresh or frozen green peas - 0, 2 kg;
  • stem celery - 0, 2 kg;
  • sauerkraut - 0, 2 kg;
  • beets - 150 g;
  • carrots - 0, 2 kg;
  • lemon juice - 20 ml;
  • vegetable oil - 20 ml.

Method of preparation:

  • Boil water, lightly salt it, add green peas, cook for 12-15 minutes. Throw in a colander, allow the peas to dry.
  • Wash, bake or boil beets and carrots. After cooling, peel and cut into small cubes (the size of a little more than a pea).
  • Rinse the celery stalks under running water. Remove large fibers. Cut into small pieces.
  • Fold the vegetables in a bowl, add the sauerkraut to them.
  • Mix oil with lemon juice, season the salad with the resulting mixture.

This version of the dietary vinaigrette will appeal to those who want to lose weight. Celery gives it a fresh taste and aroma, can significantly reduce the energy value of the finished dish.

Vinaigrette with beans and apple


  • red beans (boiled or canned) - 100-150 g;
  • beets - 150 g;
  • carrots - 150 g;
  • apple - 0, 2 kg;
  • fresh cucumber - 0, 2 kg;
  • vegetable oil - 20 ml.

Method of preparation:

  • Boil beets or bake, peel, cut into small cubes.
  • Peel raw carrots, grate them on a coarse grater.
  • Peel the apple, cut the core out of it. Apple coarsely rub, wring out. Apple juice mixed with butter. Chopped apple put in a bowl, combining with carrots and beets.
  • Cucumber cut into cubes, put to the other ingredients.
  • Add beans. Stir.
  • Fill the vinaigrette with a mixture of apple juice and vegetable oil.

Vinaigrette made according to this recipe is fresh, fragrant, has a pleasant taste with a sweet-sour notes. Including it in the menu regularly, you do not risk to grow. It can be served as a separate dish or used as a side dish.

How to decorate a vinaigrette

Meals that are on the table with dieting people should be beautifully designed so that it does not seem like they are “sufferers” who have to eat tasteless and unappetizing food. You can offer a few ideas on how to decorate diet vinaigrette.

  • The products that make up the vinaigrette have different colors, which makes the dish bright. It will look even more beautiful if the red color dominating in the salad is emphasized with contrasting green. To do this, it is enough to put lettuce leaves on a dish or salad bowl and only then put the vinaigrette itself. Sprouted dill and parsley on the edges also cope with the task perfectly. Even one sprig of curly parsley, laid on top, will give the snack lightness and charm. In addition, the useful properties of the salad fresh herbs even enhance.
  • If the flowers are spread out from the vegetables included in its composition on the salad, it will even look festive.
  • Beautifully put a vinaigrette on a dish will help a special mold, which can be replaced with a can, after cutting the bottom from it. The form is placed in the center of the plate, filled with salad, which must be tamped. Then, pressing down the salad with a spoon, the form is removed. As a result, the salad resembles a mini-cake or cake - depending on the size of the form.

If you spread the vinaigrette into beautiful icecrews or wide glasses, it will also look elegant and appetizing.

Vinaigrette can be included in the menu for people on a diet. But it is necessary to prepare salad for a diet table according to special recipes, observing the principles of a healthy diet.

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