Continuing with the theme of tahini, here is a salad dressing that will make your next salad far more interesting. This dressing is great on a leafy salad or even a crunchy salad.
I typically try to limit glucose and fructose, the sugars found in honey, as much as possible. Not only do I know from personal experience that excess carbohydrate consumption causes weight gain (notice I use the word excess) and prevents fat loss, but the science is now supporting this. There are now multiple studies and reviews in the scientific literature looking at the impact of low carbohydrate diets on weight loss, as well as a range of metabolic factors, in both normal subjects and subjects with particular health disorders. Examples of such studies include “Low carbohydrate versus isoenergetic balanced diets for reducing weight and cardiovascular risk: a systematic review and meta-analysis” (1), “When and why carbohydrate restriction can be a viable option” (2), “Effects of a low-carbohydrate diet on weight loss and cardiometabolic profile in Chinese women: a randomised controlled feeding trial” (3) and “Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet” (4). I plan to go into the research in further detail in future blog posts. However, the small amount of honey in this dressing is unlikely to cause too much damage. Enjoy.
Creamy tahini dressing
Makes enough for 1 big salad or 2 small salads
1 tablespoon tahini
2 tablespoons low fat Greek yoghurt
½ tablespoon lemon juice
½ tablespoon apple cider vinegar
½ teaspoon honey
2 tablespoons warm water
Salt, to taste
Pepper, to taste
- Place all ingredients into a small bowl and mix well until a smooth, even consistency is achieved.
- Naude CE, Schoonees A, Senekal M, Young T, Garner P, et al. (2014) Low Carbohydrate versus Isoenergetic Balanced Diets for Reducing Weight and Cardiovascular Risk: A Systematic Review and Meta-Analysis. PLoS ONE 9(7): e100652. doi: 10.1371/journal.pone.0100652.
- Liebman, M. (2014). When and why carbohydrate restriction can be a viable option. Nutrition. 30: 748-754.
- Xin Liu, Geng Zhang, Xingwang Ye, Huaixing Li, Xiafei Chen, Lixin Tang, Ying Feng, Iris Shai, Meir J. Stampfer, Frank B. Hu and Xu Lin (2013). Effects of a low-carbohydrate diet on weight loss and cardiometabolic profile in Chinese women: a randomised controlled feeding trial. British Journal of Nutrition, 110, pp 1444-1453. doi:10.1017/S0007114513000640.
- Shai I, Schwarzfuchs D, Henkin Y, et al. (2008) Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med 359, 229–241.