Diabetes-Friendly Lemony Salad Dressing Recipe

lemon salad dressing
Andre Baranowski/StockFood Creative/Getty Images

Nutrition Highlights (per serving)

Calories 186
Fat 20g
Carbs 2g
Protein 0g
View All
Total Time 10 min
Prep 10 min, Cook 0 min
Servings 2

Instead of stressing out over ruining a healthy salad with an unhealthy dressing, make this diabetes-friendly salad dressing recipe to pour over those greens. It's also vegetarian and vegan.

It's a simple dressing recipe with ingredients that have been found to be beneficial for people with type 2 diabetes.  

I love salads and eat them a lot. I even have salads for breakfast. I use this go-to lemony healthy salad dressing recipe most of the time. It's fast, easy, and flavorful. I can quickly mix it up in a cup and pour it over a large salad. See Why This Salad Dressing Is a Healthy Choice, below, after the instructions to this recipe.

Ingredients

  • Juice of 1/2 to 1 lemon, according to taste, including pulp
  • 3 tablespoons extra-virgin olive oil
  • 1 garlic clove (or more to taste) smashed with a garlic press (see Note, below)
  • Salt to taste (about 1/2 teaspoon)
  • Dash of pepper
  • Water

Preparation

  1. In a small bowl or measuring cup, whisk together the juice and pulp of 1/2 to 1 whole lemon, according to taste, 2 to 3 tablespoons extra-virgin olive oil, 1 smashed garlic clove, and salt and pepper to taste.
  2. Taste the salad dressing. If the taste is too strong, add a tablespoon of water. Repeat until you get the flavor you desire. Remember, you want it to be a bit strong since it will be poured over the greens and tossed

    Note: If you do not have a garlic press, you can chop up the garlic, sprinkle with a pinch of salt, and smash with a fork. 

    Healthy Tip

    To maximize the health properties of garlic, crush or smash it at room temperature and allow it to sit for 15 minutes.

    Variations

    Try this recipe with lime juice, add a pinch of chili powder or a chili powder spice mixture. My favorite chili spice mix is Tajin Clasico Seasoning. Try adding a tablespoon of sesame seed paste. Experiment by adding your favorite dry or fresh herbs and spices.

    Why This Salad Dressing Is a Healthy Choice

    It contains olive oil, garlic, and lemon juice. 

    • Olive oil is an excellent source of monounsaturated fat which is very heart-healthy and offers other benefits like promoting loss of belly fat, helping with weight loss, and helping to reduce cholesterol.
    • Garlic may help prevent heart disease and lower cholesterol.
    • Lemon juice is an excellent source of vitamin C and also contains soluble fiber. Lemon juice has many benefits and may help with weight loss, slow digestion of carbohydrates, prevent the absorption of some fats, increase insulin sensitivity, and help with circulation problems. Lemon juice also has a low glycemic index and might also help lower the glycemic index of other foods.
      Nutrition Facts
      Servings: 2
      Amount per serving  
      Calories 186
      % Daily Value*
      Total Fat 20g 26%
      Saturated Fat 3g 15%
      Cholesterol 0mg 0%
      Sodium 582mg 25%
      Total Carbohydrate 2g 1%
      Dietary Fiber 0g 0%
      Total Sugars 1g  
      Includes 0g Added Sugars 0%
      Protein 0g  
      Vitamin D 0mcg 0%
      Calcium 5mg 0%
      Iron 0mg 0%
      Potassium 31mg 1%
      *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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