5 Easy Salad dressings

By author photo Jenny Craig Team

healthy-salad

Try these easy salad dressings – brimming with fresh, plant-based ingredients – to flavour the non-starchy salad vegetables on your Jenny Craig menus, not only will your taste buds love you for it, so will your health.

Herbs and spices have a long history of use across many cultures – for flavouring foods, as medicines, and as preservatives. The ancient Egyptians used coriander, garlic and thyme for flavouring, the traditional ancient Indian medicine known as Ayurveda included basil and ginger as part of its dietary focus on health, while in Greece and Rome, garlic, cinnamon and rosemary were used in a number of medicinal remedies. Italy and Greece are also well known for their traditional way of eating – the Mediterranean dietary pattern has been studied since the 1960s and it is well documented to offer a range of health benefits including reduced risk of cardiovascular disease, diabetes and some types of cancers. The focus on fresh, seasonal and locally sourced produce, with a high intake of plant foods, including lots of leafy greens and fresh herbs is a significant contributing factor to the health benefits of this delicious way of eating.


Basil and garlic dressing

Grocery serves for dressing: 1 fat serve (if using 1 tsp of olive oil, see note below), Free Food serves

  • 1 tsp olive oil (if you don’t have a fat serve on your menu, use a light spray of olive oil)
  • A squeeze of fresh lemon juice
  • 1 tablespoon chopped basil
  • ¼ garlic clove, peeled and finely chopped
  • Freshly cracked black pepper to taste

Combine all ingredients in a jar with a lid, shake until combined then drizzle over your favourite free foods green salad.


Lemon and mint dressing

Grocery serves for dressing: ¼ dairy serve, Free Food serves

  • ¼ cup fat free natural yoghurt
  • 1 teaspoon lemon juice\
  • 1 teaspoon chopped mint
  • A pinch of ground cumin

Mix ingredients together in a small bowl and serve over a free food salad, or oven roasted free food vegetables such as zucchini, red capsicum, cherry tomatoes.


Balsamic and thyme toss

Grocery serves for dressing: Free Food serves

  • 1 tablespoon balsamic vinegar
  • ¼ garlic clove, peeled and finely sliced
  • A pinch of fresh thyme

Scatter thyme and garlic over your favourite combination of free foods salad vegetables – try rocket, fresh mushrooms, halved cherry tomatoes – drizzle with the balsamic vinegar and toss well before serving.


Greek salad dressing

Grocery serves for dressing: Free Food serves

  • 1 tablespoon lemon juice
  • 1 tablespoon white wine vinegar
  • A handful of fresh oregano and/or parsley

Combine a simple combination of free foods vegetables such as cos lettuce, tomato, cucumber with some crumbled reduced fat feta cheese (from your dairy serves, note 40g = 1 dairy serve) in a bowl. Scatter the herbs, drizzle the vinegar, squeeze over the lemon then toss to combine before serving.


Asian-inspired dressing

Grocery serves for dressing: Free Food serves

  • 1 tablespoon lemon juice
  • 1 tablespoon rice vinegar
  • 1 tsp fish sauce
  • Sliced fresh red chilli to taste
  • A pinch of granular sweetener such as Splenda

Mix the dressing ingredients together in a small bowl. Combine a combination of free foods vegetables such as bean shoots, mixed green leaves, fresh snow peas and red capsicum in a bowl, toss through the dressing and serve alongside an Asian-inspired lunch or dinner such as Jenny Craig’s Thai Green Chicken Curry.

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