Oil-Free Salad Dressings
Cutting back on oil doesn't mean cutting back on flavour. These two oil-free salad dressings prove that a fresh dressing can taste brilliant without a single drop of fat. The cucumber version is wonderfully light and refreshing, while the low-fat quark version adds a creamy touch to any salad. Both come together in minutes and keep happily in a screw-top jar in the fridge.
Ingredients
- 0.5 cucumber, for the cucumber dressing
- lemon juice, freshly squeezed, to taste
- salt and pepper, to taste
- 1 clove garlic, fresh
- 0.25 cucumber, for the quark dressing
- 1 tomato
- balsamic vinegar, to taste
- 1 tsp vegetable stock, instant powder or paste
- fresh herbs, e.g. basil, parsley or thyme
- salt and freshly ground pepper, to taste
- 1 tbsp low-fat quark, or thick Greek yogurt / fromage blanc
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 30 kcal | 60 kcal |
| Carbohydrates | 4 g | 8 g |
| Protein | 2 g | 4 g |
| Fibre | 1 g | 2 g |
| of which sugar | 3 g | 6 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- For the oil-free cucumber dressing: peel the garlic and chop it finely. Peel the half cucumber too.
- Add the cucumber, garlic, freshly squeezed lemon juice and a little salt and pepper to a blender. Blitz everything into a smooth dressing. If it's too thick, add a splash of water. You can also make it with a stick blender if you prefer.
- Pour the finished cucumber dressing into a screw-top jar. It will keep in the fridge for about 1 week.
- For the oil-free quark dressing: add all the ingredients (cucumber, tomato, balsamic vinegar, vegetable stock, your choice of herbs, salt, pepper and low-fat quark) to a blender and blitz into a creamy dressing.
- Choose whichever herbs you like best – basil, parsley, thyme or other fresh kitchen herbs all work well. Pour the finished dressing into a screw-top jar and store it in the fridge, where it will keep for a few days.
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Nutrition facts per serving (estimate)
| Calories | 30 kcal |
|---|---|
| Carbohydrates | 4 g |
| Protein | 2 g |
| Fat | 0 g |
| Fibre | 1 g |
| of which sugar | 3 g |
Frequently asked questions
Are these salad dressings low in carbs?
Both dressings are oil-free, light and low in carbs, making them a great everyday option when you want a fresh dressing without any added oil.
How long do the oil-free salad dressings keep?
The cucumber dressing keeps in a screw-top jar in the fridge for about 1 week. The quark dressing will keep for a few days.
Which herbs go well with the quark salad dressing?
Basil, parsley and thyme all work beautifully, but feel free to use any other fresh herbs you like.
Can I make the dressings without a blender?
The cucumber dressing can also be made with a stick blender. A blender or stick blender is recommended for the quark dressing too.
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