fat free salad dressing

Hi Healthy Hotties!

If you’ve been making your dressings the traditional way, chances are you’re adding tons of fattening, unnecessary, and unsatisfying calories into your diet every day.

You see, when it comes to salad dressings, so many of us go wrong.

When I was overweight, I actually ate salads every night for dinner (and exercised a minimum of 3 hours a day), so why on earth did I put on weight instead of losing it?

Simply put, I was drowning my system in fat and salt in the form of salad dressings, thinking I was eating healthy!

If you want to see where my concern for added oil and salts comes from, you can check out these articles:

Your Kids/Job Aren’t/Isn’t Raising Your Blood Pressure—This Is.

These 5 Foods are making us Overweight, Unhealthy & Unhappy. (elephant journal)

Want just the highlights? No problem!

Added salt is terrible for us. It causes inflammation and water retention (bloating), and is one of the biggest obstacles to thriving health. While the natural sodium found in foods like celery, Swiss chard and tomatoes is fine, processed salt (i.e. table salt) is not. In addition to weight gain, consuming these processed salts can lead to high blood pressure, kidney strain, and serious heart conditions.

Want to avoid serious health complications? Throw away that salt (and processed foods high in sodium)—now—and replace it with other healthier (and more flavorful) seasonings. Lemon juice, herbs, cayenne and black pepper are all natural solutions for tasty, body-shaping meals.

Oil (yes, even coconut oil!) has no place in an optimum diet for weight loss and maintenance. Raw or cooked, just one tablespoon can contain up to 14 grams of fat and 120 calories, and simply is not optimal for good health.

What’s more, processed oils are full of trans fats, one of the leading causes of heart disease, cancer, diabetes and obesity. Instead, I recommend consuming natural dietary sources of fat, like avocado and coconuts, which are whole, unprocessed and so good for us.

So let’s get to it! This gorgeous fat-free citrus-chili dressing is free of fattening oils and salts and full of satisfying, healthy flavours:

Preparation time: 4 minutes


  • 1 cup fresh-squeezed orange juice
  • 1/4 cup mustard (Dijon)
  • 1/2 cup rice wine vinegar
  • 1/2 tablespoon chili powder
  • 1/2 tablespoon sweet chili sauce


  1. Combine the juice, mustard, vinegar, chili powder, and chili sauce in a blender and blend until smooth.
  2. Refrigerate the leftover dressing in an airtight container for up to 1 week.


I’d love to hear from you, too! What’s your favourite, flavour-full and fat-free salad dressing to make? How has changing your salads changed your life?