Other healthy ways to season your dishes

Dressings are essential to complement and reinforce the natural flavor of food. However, some sauces multiply the caloric value. Luckily, There are numerous ways to flavor and introduce foods with essential fatty acids, without the need to overload them with more fat than necessary. These are some that are also easy to prepare at home.

• Mayonnaise. To make a eggless mayonnaise There are infinite variations: with almond or soy drink. One portion is beaten with three parts of first-pressure oil, sea salt, vinegar and garlic.
• Mustard and lemon juice. Skim yogurt is mixed with one or two teaspoons of mild mustard and one of lemon juice to accompany salads or smoked meats.
• Skimmed yogurt sauce: With garlic, cucumber, lemon juice and chopped chives or mint. It does not need oil and is always added raw. It can also be made with kefir or buttermilk.
• Pickle sauce. Capers, gherkins, chives and fine herbs (tarragon, parsley, chives, chervil). Everything finely chopped with two tablespoons of oil and one of mustard.
• Pepper sauce: The juice from roasting the peppers and their crushed pulp are seasoned with drops of oil, garlic, sea salt, black pepper and olive or walnut oil.
• Mint, yogurt and cucumber dressing: Put low-fat natural yogurt, a teaspoon of extra virgin oil, two tablespoons of mustard and vinegar or lemon juice, to taste, pepper and salt, and add sliced ​​cucumber and mint leaves through the blender.
• Light vinaigrettes: Three tablespoons of vinegar, three of oil and three of water or broth are used. Other variations are with a teaspoon of mustard, with chopped garlic or onion and spices.
• Citrus dressing: Perfect for vegetables, salads or grilled white meats. Mix 150 ml of orange juice with a splash of lime juice, lemon and two teaspoons of olive oil. Pass through the blender and add parsley, chives or dill, salt and pepper.
• Red onion sauce: It can accompany vegetables and meats, giving a very special flavor. Roast the whole onions in the oven for 30 minutes. The pulp is crushed until obtaining a puree and dressed with olive oil and salt.
• Nihai azu: Of Japanese origin, it is perfect for pairing all kinds of fish and seafood. It does not contain oil, which makes it very light for low-fat diets. Mix three tablespoons of white rice vinegar and two of tamari soy vinegar, a pinch of salt and a pinch of sugar.
• Sprayed oils: Extra virgin olive or flavored with herbs. Also with first-pressure seed oils: sesame, walnuts, soy…
• Spices: They are rich in flavors and antioxidants. Spicy ones, such as chili, pepper or ginger, accelerate the metabolism and allow you to burn more fat. Vanilla and cinnamon enhance the sweetness of desserts.