© Photo: Stocksy/Kelly Knox Full dressHere's a fact you probably know well: Food culture tells us to prioritize foods that are low in carbohydrates, calories, fat, sugar and other monster ingredients. Even grocery stores are full of these options, from low-fat peanut butter to low-carb frozen meals. Advertisements and magazines tell us to eat as little as possible, and that (rolls eyes) makes us "healthy." Although we are surrounded by these messages, this suggestion is far from the truth.
Here's an example of what we mean: Claire Chewning, RD, an intuitive nutritionist, recently shared on TikTok that because vitamins A, D, E, and K are fat-soluble, your body needs to absorb them. And this vitamin is found in ordinary salad. Vitamin A is found in celery, red cabbage and tomatoes. Vitamin D is found in mushrooms and cheese, vitamin E in olives. These vitamins help with vision, healthy skin, improve the immune system, strengthen bones, prevent Alzheimer's disease and hip fractures, and more.
Other nutritionists attest to the usefulness of fat, particularly in salads. "Using a high-fat dressing helps ensure your body is utilizing all of the nutrients in the salad," says Colin Christensen RD, intuitive eater and founder of No Food Rules.
There are even studies that prove it. A 2012 study in Molecular Nutrition and Food Research found that lettuce, which had the highest amount of fat (20 grams), resulted in the highest intake of carotenoids. (In this case, the veggies have antioxidants).
In fact, fat does a lot to keep our bodies healthy and our stomachs full. According to Christensen, fat helps with cell growth and hormone production. Unsaturated fat, he added, protects against certain diseases, such as heart disease. According to a 2011 study published in the Journal of the American Geriatrics Society, eating foods high in monounsaturated fats, such as nuts, olive oil, and avocados, is associated with less cognitive decline.
A high-fat dressing fills you up and fills you up, just like food should. Christensen explains that it gives you extra energy, helps you feel full, and can make eating vegetables more accessible and palatable. The importance and value of these factors cannot be underestimated. While food nourishes our bodies, it can also be a great source of pleasure in our lives, and heavily processed bottles of non-fat salad dressing aren't exactly pleasant.
"Our society has for so long promoted low-fat, low-calorie products, which are ingrained in our food culture," says Christensen. "We now understand that low-fat and/or low-calorie is not always a good choice and can actually have negative psychological and physical consequences."
"Many people find that fat-free salad dressings taste better than fat-free, which allows them to incorporate more nutrient-dense vegetables into their day," says Christensen. "It's great to eat something you love! It helps us be happy with the food we eat and not find ourselves in the pantry 20 minutes later looking for "dropped" cookies. In short, eating what you want to start with can help.
So what are the basic ingredients you should look for in a salad dressing? Christensen says unsaturated oils are generally better because they're "generally healthful" and make great salad dressings. In particular, you have several options, Christensen added, such as:
- Olive Oil : Ideal for a neutral flavor and as a staple in the kitchen
- Avocado oil : another kitchen product
- Sesame oil : It can be used for recipes at different temperatures (room temperature and high temperature) because it has a relatively high fire point, unlike other oils.
(Hint: If you want to make your own salad dressing, Christensen shares some recipes below!)
Choosing fatty foods is a healthy choice alongside salads. For example, carrots, which are high in vitamin A, pair well with a high-fat ranch feed. Or grab a whole carton of milk for a late night snack of granola and milk packed with vitamin D.
"Our society has for so long promoted low-fat, low-calorie products, which are ingrained in our food culture," says Christensen. "We now understand that low-fat and/or low-calorie isn't always a good choice and can actually have negative psychological and physical consequences." This is particularly the case with salad dressings, when a source of fat is needed to fully absorb the nutrients.
Is it time to go to the kitchen? Here are some of Christensen's dressing ingredients that add flavor to your salad:
Honey Dijon Vinegar Recipe for vinegar
1 tablespoon Dijon mustard
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 tablespoon of honey
3 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon black pepper
Pomegranate Vinaigrette recipe
1/4 cup pomegranate juice
2 tablespoons olive oil
1 tablespoon white wine vinegar
1 tablespoon balsamic vinegar
1 tablespoon maple syrup
1 tablespoon lemon juice
1 teaspoon onion powder
1/4 teaspoon salt
Big Mac Dressing Recipe (Perfect for Hamburger Salad!)
1/3 cup mayonnaise
2 spoons of mustard
2 cucumbers
honey 2 spoons
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 teaspoon white vinegar
some peppers