A blog by runners. For runners.

Creamy Dressings

These creamy dressing recipes are the second in The Kitchen Vixen's “Healthy Recipes for Runners” series. She provides four different variations, depending on your preferences. She will be providing weekly healthy recipes that will provide runners with the fuel they need. If you have a specific recipe you'd like to see featured, send us a tip!


When you're actively burning calories day after day; walking, jogging or running your way to top physical fitness, you may think of food in only one way, as fuel. And you probably think about fueling your body in terms of, “How many grams of carbs do I need to eat to replenish my glycogen stores?” “How many grams of protein do I need to build and repair muscle mass?” Maybe even, “How much fat do I really have to eat if I'm trying to lose body fat?” And in those thought-streams, which revolve around macronutrients, you may not be thinking, “How many leafy green salads can I eat in a day?!” But I so wish we would all ask that last question in particular, because, in case you didn't know, leafy greens RULE! And the more leafy greens you eat, the more vitamins, minerals, protein, fiber, and even carbs, you will consume.

We don't typically think of leafy greens as being anything more than something we eat because either our mother's told us so, because we “heard” they're really good for us, or perhaps because we're watching our weight and we know that greens can be filling, albeit, only for the short term. In other words, they don't “keep” us full.

And then…there's the dressings; those wonderfully creamy tastes, textures and mouth-feels that can help or hinder our best of intentions. If we're “watching” our weight, we might choose the “safe” oil and vinegar. If we're really watching we might even just opt for vinegar or lemon. But aside from giving salad greens additional flavor, salad dressings can enhance the absorption of nutrients with their fat content. Salad dressings can even provide vitamins and minerals, perhaps in small amounts, but every little bit helps when you're striving for optimal health.

Now the bad news…commercial dressings are simply loaded with processed soy bean oil, sugar, food colorings and additives. Things that nobody needs to “add” to their diets, even if it means they're going to eat more greens. Since I love, love, love leafy greens, and since I really want everyone to learn to eat more of them, I will find ways to make you WANT to eat them!

Here are four traditionally creamy, traditionally high-fat, calorie-laden dressings that have all been given a “Hollywood” make-over. Enjoy a 1/4 cup serving of any one of these delicious creamy dressings for under 50 calories. A typical creamy dressing contains 200-300 calories for that same 1/4 cup serving. Plus you'll notice that each dressing provides at least 1% of the Daily Value (DV) for practically every nutrient. It doesn't sound like much, but consider that most of your store bought dressings contain 0% DV for all of your vitamins and minerals.

I can't sell you anymore on why you should eat your greens. I've given you the means to make tasty greens. It's up to you to buy the ingredients, throw them in a blender and enjoy the end result of looking and feeling great, before or after your run, or anytime in between that you want to fill up on nourishing greens!

Low Fat Buttermilk Ranch

Low Fat Creamy Italian

Low Fat Cesar

Low Fat French

Low Fat Buttermilk Ranch Dressing

Makes 5 servings, Ready in 5 minutes

  • 1/2 cup nonfat Greek style yogurt
  • 1/2 cup lowfat buttermilk
  • 1 Tbsp mayo
  • 2 tsp lemon juice
  • 1 tsp Dijon mustard
  • 1/2 tsp garlic powder
  • 1 Tbsp finely chopped fresh chives

Blend in a food processor or blender. Store in a jar. Label and date and use within one month.

Cost per serving: $0.42

Nutrition Facts
Serving Size
1 (4 Tbsp / 1/4 cup / 2 oz)
Amount Per Serving
Calories
47
Calories from Fat
23

Total Fat
2.6g

Sodium
69mg

Total Carbohydrates
3g

Fiber
0.1g

Sugars
2.0g
Protein
3g
% Daily Value*
Vitamin A 1% Copper 0%
Vitamin C 3% Vitamin B12 1%
Calcium 6% Vitamin B-6 2%
Riboflavin-B2 2% Iron 17%
Niacin-B3 1% Thiamin-B1 1%
Vitamin D 0% Vitamin E 3%
Folate 1% Pantothenic Acid1%
Magnesium 1% Manganese 0%
Phosphorus 3% Potassium 1%
Selenium 1% Zinc 1%
* Based on a 2000 calorie diet

Low Fat Creamy Italian Dressing

Makes 5 servings, Ready in 5 minutes

  • 1 cup nonfat Greek yogurt
  • 2 Tbsp red wine vinegar
  • 1 Tbsp grated parmesan
  • 1 tsp lemon juice
  • 6 mint leaves
  • 1 tsp raw honey
  • 1 clove garlic, minced
  • 2 green onions, white parts only, minced
  • 1/2 tsp dried oregano
  • 1/4 tsp ground black pepper
  • 1/8 tsp sea salt

Blend in a food processor or blender. Store in a jar. Label and date and use within one month.

Cost per serving: $0.42

Nutrition Facts
Serving Size
1 (4 Tbsp / 1/4 cup / 2 oz)
Amount Per Serving
Calories
40
Calories from Fat
6

Total Fat
0.7g

Sodium
100mg

Total Carbohydrates
3.5g

Fiber
0.2g

Sugars
3.0g
Protein
5g
% Daily Value*
Vitamin A 1% Copper 0%
Vitamin C 2% Vitamin B12 1%
Calcium 8% Vitamin B-6 8%
Riboflavin-B2 1% Iron 1%
Niacin-B3 1% Thiamin-B1 0%
Vitamin D 0% Vitamin E 0%
Folate 0% Pantothenic Acid0%
Magnesium 0% Manganese 1%
Phosphorus 2% Potassium 0%
Selenium 1% Zinc 1%
* Based on a 2000 calorie diet

Low Fat Cesar Dressing

Makes 5 servings, Ready in 5 minutes

  • 4 oz firm lite tofu (1/3 of a 12 oz package)
  • 2 cloves garlic, minced
  • 1/4 cup water
  • Juice of one lemon (1/4 cup)
  • 2 anchovies
  • 1 Tbsp fresh grated parmesan cheese
  • 1 Tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 2 cloves garlic
  • 1/4 tsp ground black pepper

Blend in a food processor or blender. Store in a jar. Label and date and use within one month.

Cost per serving: $0.36

Nutrition Facts
Serving Size
1 (4 Tbsp / 1/4 cup / 2 oz)
Amount Per Serving
Calories
27
Calories from Fat
7

Total Fat
0.8g

Sodium
132mg

Total Carbohydrates
2g

Fiber
0.1g

Sugars
0.6g
Protein
3g
% Daily Value*
Vitamin A 0% Copper 2%
Vitamin C 10% Vitamin B12 1%
Calcium 4% Vitamin B-6 1%
Riboflavin-B2 1% Iron 2%
Niacin-B3 5% Thiamin-B1 18%
Vitamin D 0% Vitamin E 1%
Folate 0% Pantothenic Acid0%
Magnesium 1% Manganese 1%
Phosphorus 4% Potassium 1%
Selenium 2% Zinc 1%
* Based on a 2000 calorie diet

Low Fat French Dressing

Makes 7 servings, Ready in 5 minutes

  • 1/4 cup tomato paste
  • 1/4 cup Greek yogurt
  • 1/4 cup water
  • 1 clove garlic, minced
  • 1 tsp Worcestershire sauce
  • 1 tsp lemon juice
  • 1 Tbsp extra-virgin olive oil
  • 1 Tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp sucanat
  • 1/2 tsp dried thyme
  • 1/8 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3/4 to 1 cup water to reach desired consistency

Blend in a food processor or blender. Store in a jar. Label and date and use within one month.

Cost per serving: $0.19

Nutrition Facts
Serving Size
1(4 Tbsp / 1/4 cup / 2 oz)
Amount Per Serving
Calories
34
Calories from Fat
7

Total Fat
0.8g

Sodium
74mg

Total Carbohydrates
3g

Fiber
0.4g

Sugars
1g
Protein
1g
% Daily Value*
Vitamin A 2% Copper 3%
Vitamin C 7% Vitamin B12 0%
Calcium 2% Vitamin B-6 2%
Riboflavin-B2 1% Iron 2%
Niacin-B3 2% Thiamin-B1 1%
Vitamin D 0% Vitamin E 3%
Folate 1% Pantothenic Acid1%
Magnesium 1% Manganese 3%
Phosphorus 1% Potassium 3%
Selenium 0% Zinc 1%
* Based on a 2000 calorie diet

The Kitchen Vixen

Elizabeth Brown, RD

Elizabeth Brown, RD aka “The Kitchen Vixen” has always loved to cook, to fuel her body with the best energy sources that she can create. Elizabeth's goal is, and has always been, to motivate and educate the public about the health benefits of optimal nutrition and daily physical activity. She has over 20 years of professional experience from private counseling to personal training and even working as a private chef for the rich and famous of Malibu, CA. Elizabeth is thrilled to help other new, and seasoned runners, incorporate energy enhancing recipes into their diets. Just follow her lead and you'll feel energized as you head out for a jog, off to your job, or off to the races. Learn more about Elizabeth here!