Driz­zled over greens or served on the side, a healthy condi­ment gives salad leaves a new lease on life!

Healthy Food Guide (Australia) - - CONTENTS -

Five ways to re­vi­talise your salad

1 Be salt savvy

Salt may be tasty, but some store-bought dress­ings have more than dou­ble what we rec­om­mend. This is im­por­tant if you have high blood pres­sure or have been told you need to lower your sodium in­take.

2 Look for good fats

For­get ‘light’ dress­ings. Re­searchers found more an­tiox­i­dants are ab­sorbed with olive oil and dress­ings that use vine­gar, so the right type of fat is very im­por­tant.


Fat-free salad dress­ings can have sugar added to give them more flavour. Check the in­gre­di­ents list to make a smarter choice.

4 Por­tion it right

Creamy dress­ings, like Cae­sar, can have up to 3000kJ (717cal) per 100ml, so you could be adding kilo­joules with­out re­al­is­ing. Mea­sure a sen­si­ble por­tion of one ta­ble­spoon.

5 Do it your­self!

It’s so easy to make your own healthy dress­ing. Mix three parts ex­tra-vir­gin olive oil with one part vine­gar (bal­samic, ap­ple or wine-based), seeded mus­tard or le­mon juice. Give it a shake in a jar, then pour it over your greens.

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