Salads, pasta … 10 ideas for light sauces, to season everyday dishes

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Salads, pasta ... 10 ideas for light sauces, to season everyday dishes




Salads, pasta ... 10 ideas for light sauces, to season everyday dishes


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Salads, pasta … 10 ideas for light sauces, to season everyday dishes

Oil-free vinaigrette, vegetarian bolognese, homemade vegetable broth, or even revisited pesto: pick from our healthy sauce recipes, to season your salads, your stews or your pasta dishes, without increasing the calories in the sauce. ‘plate!

Salad dressings: preferred vegetable oils

Low-fat citrus and cottage cheese vinaigrette

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For the seasonings of yours salads, it is recommended to choose oils rich in polyunsaturated fatty acids. These are generally so-called “sensitive” oils, which cannot withstand heat / cooking, due to the quality of their fatty acids (unlike products such ascoconut oil or palm, rich in saturated fatty acids, which tolerate temperature increases, but which are not recommended for daily consumption).

Full of omega 3 and omega 6

Ideally, oils rich in Omega 3, because our consumption in omega 6 is very often already too high.

This is explained, among other things, by the consumption of animal products which have themselves been fed with foods rich in omega 6. We certainly need these, but the omega 3 / omega 6 ratio must be balanced. Omega 3 and Omega 6 play a role in blood flow or heart rate (and therefore cardiovascular risk). In addition, omega 3 will have an anti-inflammatory role while omega 6 will have a pro-inflammatory role.

These vegetable oils are to be consumed ideally organic, raw and to vary daily: olive oil

Note that olive oil is rich in omega 9, which is a monounsaturated fatty acid. Monounsaturated lipids are recognized for their beneficial effect on our cardiovascular health by being anti-atherogenic and cholesterol-lowering. The ideal is to select it organic, extra virgin and cold extracted.

Weight loss: the ideal vinaigrette to limit calories

To lighten a vinaigrette and make it more healthy, nothing could be simpler: just replace the oil with a little plain white cheese or yogurt with Soy plain, top for a creamy consistency. We add in particular:

  • a little of cider vinegar (as part of a balanced diet, it will have a positive impact on blood sugar)
  • of citron (rich in vitamin C, the juice of one lemon will cover 1/3 of the recommended daily allowance. Natural vitamin C is essential in the maintenance of good health)
  • a bit of’ail (which contains organosulfur compounds, such as allicin which, as part of a balanced diet, will have antioxidants and anti-inflammatory drugs).

“If this vinaigrette recipe is low in calories, since it does not contain vegetable oil, we would like to remind you that an intake of fat /lipids of good quality (vegetable oils, oilseeds…) everyday is important. They are part of the food balance that allows us to meet the needs of our body in order to maintain good health. “, says Sarah Marin-Maire, dietitian.

Does mustard make you “fat”?

Mustard can be consumed as part of a weightloss. It allows you to spice up and accompany your dishes, and thus reduce the amount of salt that we consume in excess. Be sure to read the ingredient list to verify that it does not contain any sugar or other additions like sugar. honey for example.

To cook food, which vegetable oil should I use?

For cooking, prefer oils rich in monounsaturated acids. Extra virgin olive oil or extra virgin olive oil mixed with peanut oil, as well as rapeseed oil can be easily heated.

However, know that the ideal is to use non-stick frying pans and add your tablespoon of oil at the end of cooking or directly on your plate.

What to replace salt in sauces?

“The recommendations for salt are less than 5 g per day per person, while we consume an average of 9 to 12 g. This excessive consumption is partly explained by the consumption of salt known as” hidden salt “which is found in most industrial dishes, in excessive quantities, without us really knowing it. It is added to table salt. “, deplores Sarah Marin-Mayor.

As part of a weight loss research, or simply to preserve your health:

  • privilege the aromatic herbs
  • add of spices and herbs to give flavor to your preparations
  • think also with garlic, onion and shallot
  • salt lightly during cooking, then do not re-salt your dishes
  • avoid salt the cooking water
  • opt for preparations based on salt, vegetables and dried seaweed, which allow your dishes to spice up while adding less salt (Herbamare type)
  • try also other alternatives without salt, only based on spices and vegetables which are very tasty

In parallel with this, it is also a question of modifying the habits of your palate: gradually reduce your salt intake. Your tastes will evolve and you will appreciate less and less dishes that are too salty. And it will only be better for your health!

Thanks to Sarah Marin-Maire, dietician and co-founder of Make Me Healthy, www.makemehealthy.fr

⋙ Discover 10 recipe ideas for sauces, to season everyday dishes, without exploding calories !

Read also :

Rice, pasta: do starches make you fat?

5 fatty foods that help you lose weight

Cellulite: top 10 anti-cellulite foods

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