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Healthy vinaigrette ideas for your salads


Here are a few healthy vinaigrette ideas to accompany your salads. They contain no oil therefore they are low in calories.

In order to guide you, we suggest you use 1 to 2 tablespoons of these vinaigrettes per serving. In order to keep it simple, the nutritional values have been calculated for 1 tablespoon.

Healthy vinaigrette : 4 recipes

Orange vinaigrette:

Yield : approx. 8 tablespoons
Calories: 17 | Carbs: 3.8 g | Fat: 0.12 g | Protein : 0.25 g


  • ¼ cup orange juice
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • Pinch of freshly ground black pepper

Italian vinaigrette:

Yield : approx. 12 tablespoons
Calories: 6.8 | Carbs: 1.8 g | Fat: 0.08 g | Protein : 0.08 g


  • ¼ cup lemon juice
  • ¼ cup cider vinegar
  • ¼ cup apple juice, unsweetened
  • ½ teaspoon oregano
  • ½ teaspoon mustard powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried basil
  • 1/8 teaspoon dried thyme
  • 1/8 teaspoon dried rosemary
  • 2 garlic cloves, finely chopped

Honey-Dijon vinaigrette:

Yield : approx. 10 tablespoons
Calories: 11 | Carbs: 2.1 g | Fat: 0.1 g | Protein : 0.6 g


  • ½ cup fat free yogurt
  • 1 tablespoon cider vinegar
  • 2 teaspoons Dijon mustard
  • 2 teaspoons honey
  • Salt and freshly ground pepper to taste

Asian vinaigrette:

Yield : approx. 11 tablespoons
Calories: 11 | Carbs: 2.8 g | Fat: 0 g | Protein : 0.18 g


  • ¼ cup orange juice
  • ¼ cup cider vinegar
  • 1 tablespoon honey
  • 2 tablespoons low sodium soya sauce

Making your own salad dressing is a good tip for a healthy salad for your lunch. Here are 5 other tips to make your salads even better!

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

Healthy vinaigrette ideas for your salads is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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