There is a saying that one salad and nine sauces. In this regard, the food industry explained that sauce is the soul of salad. If the salad is delicious, the sauce will get nine points. The fitness industry believes that the calories of salads are partly from ingredients and nine from sauces. Eating too much sauce is not good for slimming. I want to lose weight, but I don't want to be an ascetic who only eats grass. Can I have both? Sure!

Classic vinegar sauce

Salad sauce is recognized as healthy and easy to make, belonging to vinegar sauce. This sauce originated in medieval Italy and is the earliest refreshing sauce. The most attractive thing is its health and simplicity. 1 olive oil+1 vinegar, add some salt and chopped black pepper, shake it, and it is a delicious vinegar juice.

Preparation materials: 50g of olive oil, 50g of red wine vinegar, 0/0g of garlic, 0/2 teaspoons of chopped black pepper, 0/teaspoon of honey and 0/2 teaspoons of salt.

Start making:

1. Prepare a wide-mouth sealed bottle with a capacity of about 200ml, wash it and dry it to ensure that it is free of oil and water.

2. Peel and wash the garlic, and press it into garlic paste with a garlic press for later use.

3. Put the red wine vinegar, mashed garlic, salt and honey into a sealed bottle and shake it gently.

4. Slowly add olive oil and shake vigorously to make the oil and vinegar fully mixed.

5. Add appropriate amount of chopped black pepper to taste according to personal taste.

6. The vinegar juice can be stored for about 1 week after being sealed and put in the refrigerator.

skill

1 Classic vinegar juice is a healthy improved version of Italian vinegar juice, which reduces the proportion of oil and can be used to mix vegetable salad, seafood salad, high-protein salad or dip bread.

The "oil" in vinegar juice refers to the oil suitable for cold food. Besides olive oil, you can also choose linseed oil and coconut oil.

The "vinegar" in vinegar juice is actually "acid". You can use black vinegar, red wine vinegar, white wine vinegar, lemon vinegar, or fresh lemon juice instead, which is more natural and refreshing.

Low-oil mayonnaise

Generally, mayonnaise is made by mixing egg yolk, vinegar and oil according to the ratio of 1 15. During slimming, every time I see the bright amount of oil in the formula, I always feel that I am eating oil. This low-oil mayonnaise improves the ratio of egg yolk to oil, and the vinegar oil of egg yolk is 522. At the same time, sugar powder and lemon juice are added, which gives consideration to the taste and emulsification effect and can be safely eaten.

Preparation materials: egg yolk 50g, lemon juice 20g, powdered sugar 10g, salad oil 20g, salt 1/2 teaspoons.

1. Put the egg yolk into the mixing cup of the food processor, add the powdered sugar and stir until it turns white.

2. Add salad oil twice, first stir evenly at low speed, and then whip at high speed until the oil and eggs are fully mixed.

3. Add lemon juice twice to dilute the oil-egg mixture until it becomes smooth.

4. Season with salt according to personal taste.

5. seal the mayonnaise and put it in the refrigerator for about 3 days.

This is a healthy and improved version of "classic mayonnaise", which can be used with almost all salads and can also be used as a sauce base for other salads. Based on it, with different seasonings, it can be transformed into Tata sauce, Thousand Island sauce, mustard sauce and so on. You can eat with confidence, without the burden of oil.

The principle of making mayonnaise is to fully stir the oil and egg yolk to make it emulsified and delicious. The purpose of reducing oil and increasing sugar powder in the formula is to increase the consistency of mayonnaise and make up for the lack of emulsification.

Refreshing yogurt sauce

Yogurt sauce determines whether you eat "fruit" or "fruit salad" Although the production process of this sauce is simple, its taste is rich and delicious. This yogurt sauce can be eaten with all fruit salads. The wine is rich in flavor, rich in layers and moderate in thickness, and it is safe to eat without any burden.

Preparation materials: yogurt 80g, rum 1/2 teaspoons, lemon juice 10g, orange wine 1/2 teaspoons, and a little salt.

1. Pour yogurt into the salad bowl.

2. Add rum, orange juice and lemon juice in turn and mix well.

3. Season with salt.

Yogurt should be thicker to produce the flavor of wrapped fruit.

5. The use of rum and orange wine is the key to form a rich taste level, and the addition of salt can stimulate the sweetness of fruit.