No matter whether you are trying to lose weight or just eat healthier, making your own salad dressing and seasoning blends is a simple step to eliminate processed ingredients and control the quality of the foods you eat!
Lean (5 oz) + 3 greens (0 healthy fats)
Leaner (6 oz) + 3 greens + 1 healthy fat
Leanest (7 oz) + 3 greens + 2 healthy fats
Use the latest guide which include the condiment and healthy fat list – order it if you don’t have it! Or use this pdf:
Weigh your lean and your greens – use the vegetable conversion chart:
What is a condiment:
30 calories or less
1 gram of carbs or less
What is a healthy fat:
These are NOT OPTIONAL.
If you have something from the leaner category, you must add 1 healthy fat
If you have something from the leanest category, you must add 2 healthy fats.
Use the guide or look at the nutrition label
between 45-60 calories (no more, no less)
between 4.5-6g fat (no more, no less)
5g carbohydrates or fewer
Salad Dressings:
Vinaigrette
2T = healthy fat; 1T = condiment
(Yes, you can have 3T as a healthy fat and a condiment)
Ingredients
4 T red wine vinegar
2 t Dijon mustard
3 T olive oil
2 T lemon juice
2 t minced garlic
1 t black pepper
1/2 t salt
2 t dry tarragon
2 T water
Combine all in a small jar and whisk or shake to combine. Store in refrigerator.
Nutrition per serving
1 T condiment/[2 T healthy fat]
Calories: 25/[50]
Protein: 0.1g/[0.2g]
Fat: 2.5g/[5g]
Carbs: 0.5g/[1g]
Ranch Dressing
3T = healthy fat; 1T = condiment
Ingredients
1 C light mayo
1 C water
1/4 C low-fat buttermilk powder
2 T parsley
2 t ea garlic powder, onion powder, dehydrated onion
1 1/2 t chives
1 t dill
1/2 t ea salt and pepper
Combine all with a whisk or blender. Allow to sit in refrigerator for at least an hour. Shake or whisk before serving. Store in refrigerator.
Nutrition per serving
1 T condiment/[3 T healthy fat]
Calories: 17/[51]
Protein: 0.3g/[0.9g]
Fat: 1.4g/[4.2g] (just under, but very very close)
Carbs: 1g/[3g]
Caesar Dressing
2T = healthy fat; 1T = condiment
Ingredients
1/4 C light mayo
1/2 C fat free yogurt
1 t minced garlic
2 T lemon juice
2 T olive oil
1 t anchovy paste
2 t Worcestershire sauce
1/4 c parmesan
1/2 t ea salt and pepper
Nutrition per serving
1 T condiment/[2 T healthy fat]
Calories: 30/[60]
Protein: 0.5g/[1g]
Fat: 2.5g/[5g]
Carbs: 1g/[2g]
Seasoning blends – All spice blends are listed as 1/2 t = 1 condiment in the Optavia 5&1 guide
All Purpose Salt-Free Seasoning (think Mrs. Dash)
1 T garlic powder
1 1/2 t each basil, parsley
1 1/4 t each oregano, thyme, marjoram
1 t each mace, onion powder, pepper, sage
1/4 t cayenne
Fajita Seasoning
2 T chili powder
2 t each smoked paprika, garlic powder, cumin, onion powder
1 t each oregano, black pepper, cayenne
**use on meats or veggies!!
Taco Seasoning
5 T chili powder
3 T cumin
2 t each smoked paprika, garlic powder, pepper
1 t each onion powder, cayenne
Cajun Seasoning
1 T each chili powder, pepper, garlic powder, onion powder, thyme, smoked paprika
1 1/2 t oregano
1 t cayenne
Curry Seasoning
3 T coriander
2 T cumin & turmeric
1 t each ginger, pepper, mustard, cinnamon, and cayenne
1/2 t red pepper flakes and cardamom
Ranch Seasoning
2 T parsley and garlic powder
2 t dill, onion powder, chives
1 t dehydrated onion, oregano, pepper
Everything but the Bagel (EBB)
2 T each:
poppy seeds
sesame seeds
black sesame seeds
dehydrated garlic
dehydrated onion
**you can add salt if you are not worried about extra sodium
Pumpkin Pie Spice
1/4 C cinnamon
1 T ginger
1 t each cloves, nutmeg, all spice
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How can I help or encourage you?
Have a recipe you want me to try?
Have questions?
Please reach out!
Until next time – Live in the light!
Lizabeth
**I am an independent Optavia coach, I am also simply someone who used the Optavia 5 & 1 program to achieve my goal of optimal health. I am happy to answer questions based on my own experience. However, I am not a healthcare professional, nutritionist, or counselor.
This is MY journey. I cannot make any claims that this program will have the same success for you as it has for me. I can only share what I am doing and how it is affecting my body. The average person is on program for 12 weeks and loses 12 pounds in that time.
Connect with me!!
Email: [email protected]
Facebook: Lizabeth Roberts Brasells
Facebook: Living in the Light: / 569648883229749
Facebook: Optavia Newbies / 505750413737082
Facebook: Transition to Living from Optavia:
Instagram: @zazzy_mama and @_living_in_the_light
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