A mayo-free, high-protein recipe for blue cheese dressing.
Let's talk salad dressing.
Some bottles claim it's good for you because it helps absorb nutrients... But isn't salad dressing "bad for you"? Should you buy fat-free? Reduced-fat? Help!
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Well, here's my take on salad dressing:
Many salad dressing contain a lot of sodium and have preservatives plus other weird ingredients.
While salad dressings does technically help you absorb nutrients, you don't have to use that specific brand to absorb said nutrients.
Let me explain...
There are certain vitamins {Vitamins A, D, E, & K} that are fat-soluble vitamins ~ meaning they need to be accompanied with some kind of fat for your body to absorb them.
Since lettuce & other veggies usually in a salad are basically fat-free, it is beneficial to include some fat with your salad so your body can take in all the wonderful nutrients those veggies provide.
That doesn't mean that you need to add a bunch of salad dressing from a bottle.
However you want to get that fat is up to you. I personally like adding nuts, cheese, and/or avocados to help my body absorb those nutrients.
A vinaigrette is easy to make, but sometimes you want a creamy dressing like Caesar, blue cheese, or Ranch.
Unfortunately, these dressings don't offer you much nutritionally and typically have ingredients that probably won't make you feel your best (for example, a lot of sodium, which is commonly high in store bought dressing, can cause bloating).
On Tuesday, I made Caesar salad dressing with tofu {but you really can't taste the tofu. It totally tastes normal. Ask my sister & brother in law!}
Today, I'm making blue cheese. It uses blended cottage cheese and yogurt instead of mayonnaise and sour cream.
You can use this to dress a salad or as a dip for raw veggies.
This recipe makes about 2 1/2 cups; if you don't want/need that much dressing, then you can easily cut the recipe in half.
However, this dressing is great to keep around to add extra pizazz to other dishes.
OR make these tasty Cobb Salad Wraps with the extra!
Healthier Blue Cheese Salad Dressing
Ingredients
- 1 cup plain yogurt greek or regular
- 1 cup cottage cheese
- 1 teaspoon dried parsley
- 1 tablespoon lemon juice fresh
- 1/2 teaspoon worcestershire sauce
- 1/8 teaspoon black pepper
- 1/2 cup blue cheese crumbles
Instructions
- Blend yogurt, cottage cheese, dried parsley, lemon juice, worcestershire sauce, and black pepper together.
- Stir blue cheese crumbles into the mixture well. Keep in the refrigerator.
- Use extra lemon juice or water to dilute the dressing to a desired consistency, making sure to taste as you add ingredients.
Notes
*The dressing should be made ahead. It is best to allow the flavors to blend in the refrigerator overnight. Also remember that flavors are enhanced the longer they sit in the refrigerator together, so don't add too many seasonings, etc. or your dressing might be overpowered by them.
*Greek yogurt will make this a thicker dip-like dressing. Add milk, lemon juice, or water to thin it if desired, or use regular plain yogurt for a thinner dressing.
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Meme
Photos & recipe updated July 20, 2016
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