Herbs and spices have a long history of use across many cultures – for flavouring foods, as medicines, and as preservatives. The ancient Egyptians used coriander, garlic and thyme for flavouring, the traditional ancient Indian medicine known as Ayurveda included basil and ginger as part of its dietary focus on health, while in Greece and Rome, garlic, cinnamon and rosemary were used in a number of medicinal remedies.
Italy and Greece are also well known for their traditional way of eating – the Mediterranean dietary pattern has been studied since the 1960s and it is well documented to offer a range of health benefits including reduced risk of cardiovascular disease, diabetes and some types of cancers.
The focus on fresh, seasonal and locally sourced produce, with a high intake of plant foods, including lots of leafy greens and fresh herbs is a significant contributing factor to the health benefits of this delicious way of eating.
Try these easy salad dressings – brimming with fresh, plant-based ingredients – to flavour the non-starchy salad vegetables on your Jenny Craig menus.
Non-starchy vegetables are considered to be ‘free foods’ on the Jenny Craig menu. They are very low in kilojoules, filled with vitamins, minerals, fibre and anti-oxidants, and we encourage you to eat at least 4-5 serves each day. Not only will your taste buds love you for it, so will your health.
Basil and garlic dressing
Grocery serves for dressing: 1 fat serve (if using 1 tsp of olive oil, see note below), Free Food serves
- 1 tsp olive oil (if you don’t have a fat serve on your menu, use a light spray of olive oil)
- A squeeze of fresh lemon juice
- 1 tablespoon chopped basil
- ¼ garlic clove, peeled and finely chopped
- Freshly cracked black pepper to taste
Combine all ingredients in a jar with a lid, shake until combined then drizzle over your favourite free foods green salad.
Lemon and mint dressing
Grocery serves for dressing: ¼ dairy serve, Free Food serves
- ¼ cup fat free natural yoghurt
- 1 teaspoon lemon juice\
- 1 teaspoon chopped mint
- A pinch of ground cumin
Mix ingredients together in a small bowl and serve over a free food salad, or oven roasted free food vegetables such as zucchini, red capsicum, cherry tomatoes.
Balsamic and thyme toss
Grocery serves for dressing: Free Food serves
- 1 tablespoon balsamic vinegar
- ¼ garlic clove, peeled and finely sliced
- A pinch of fresh thyme
Scatter thyme and garlic over your favourite combination of free foods salad vegetables – try rocket, fresh mushrooms, halved cherry tomatoes – drizzle with the balsamic vinegar and toss well before serving.
Greek salad dressing
Grocery serves for dressing: Free Food serves
- 1 tablespoon lemon juice
- 1 tablespoon white wine vinegar
- A handful of fresh oregano and/or parsley
Combine a simple combination of free foods vegetables such as cos lettuce, tomato, cucumber with some crumbled reduced fat feta cheese (from your dairy serves, note 40g = 1 dairy serve) in a bowl.
Scatter the herbs, drizzle the vinegar, squeeze over the lemon then toss to combine before serving.
Asian-inspired dressing
Grocery serves for dressing: Free Food serves
- 1 tablespoon lemon juice
- 1 tablespoon rice vinegar
- 1 tsp fish sauce
- Sliced fresh red chilli to taste
- A pinch of granular sweetener, such as Splenda
Mix the dressing ingredients together in a small bowl. Combine a combination of free foods vegetables such as bean shoots, mixed green leaves, fresh snow peas and red capsicum in a bowl.
Toss through the dressing and serve alongside an Asian-inspired lunch or dinner.
FREE FOODS on the Jenny Craig menu are foods that are low in kilojoules and are great for adding extra volume, variety and flavour to our menus. Examples include the non-starchy vegetables that are brimming with vitamins, minerals, fibre and anti-oxidants.
We encourage you to eat at least 4-5 servings of these each day – whether you are on the Jenny Craig program or just looking to eat well! There are also herbs, spices and other low kilojoule flavourings such as vinegars, sriracha and soy sauces.
LIMITED FREE FOODS add flavour, variety, and can fill you up for very few kilojoules – check out Jenny Craig’s Grocery Guide for the full list.
If you’re a Jenny Craig member, speak to your Coach about how you can incorporate this recipe into your personal menu plan.
