I’ve been using chia seeds in salad dressings for a couple of years, and to be honest I don’t see ever going back to the full fat versions. Even though I don’t avoid all oil and fat in my diet (a la Eat to Live), I definitely see the benefits of cutting back, especially in areas where you really don’t miss it at all. I honestly DON’T miss the oil in salad dressings. Plus, when you look at 3 tablespoons of olive oil (358 calories, 40.5 grams fat) versus a teaspoon of chia seeds + water (23 calories, 1.7 grams fat) you will see how making this simple switch can really help keep your nutritional goals on track!
Of course, if you are one of those lucky people who don’t have to watch what you eat (HATE YOU! j/k) or you don’t feel like buying chia seeds, I’m pretty sure this recipe will work with the oil too.
- 1 teaspoon Chia Seeds + 3 tablespoons water
- 1 tablespoon Seasoned Rice Vinegar
- 2 tablespoons lime juice
- 1 teaspoon minced fresh ginger
- 1 tablespoon agave nectar or coconut nectar
- 1 tablespoon soy sauce (or GF tamari)
- 1 teaspoon mellow white miso (optional - if not using add in salt to taste)
- 2 teaspoons sesame oil (omit for oil free version)
- Combine chia seeds and water in a small bowl. Set aside for 10 minutes. In a jar or blender, combine rice vinegar, lime juice, ginger, sweetener, soy sauce, miso or salad and sesame oil (if using). Add chia seed mixture and shake vigorously or blend. (If you are using miso I recommend using a blender to make sure it gets well combined.)
Carbohydrates 4.2 g, Protein .4 g, Cholesterol 0 mg, Sodium 191 mg, Fiber .5, Sugar 2.7