All of our fine healthy-eating intentions will come unstuck if we immerse our salads in high-fat, sweet or dairy-rich dressings.  To avoid this trap we need to understand why we use salad dressing in the first place. Basically it is to add flavour and to help hold the salad together, giving a pleasant 'feel' in the mouth.

Here are some dressing ideas that deliver a fraction of the fat.

• if using canned beans or chick peas, do not drain them before adding to a tossed salad. The liquid is thick enough to help bind the salad.
• puree one or two salad ingredients and use them to be the basis of the dressing. Eggs, avocado, nuts, seeds, cottage cheese for instance mix well with lemon juice or vinegar to make a lighter and nutrient-rich dressing.
• start with a lighter base such as low-fat yoghurt, buttermilk, ricotta or tofu and whizz with vinegar or lemon juice to taste.
• season the salad itself very well with herbs and spices or use many tasty ingredients. A light sprinkle of oil and lemon juice or vinegar may then be all that is needed to finish the salad.
• Mix orange, lemon and grapefruit juice and a teaspoonful of tahini
• use low-fat sour cream whisked with apple or pineapple juice
• try ricotta or cottage cheese whizzed until smooth with grated orange rind and a hint of honey
• an avocado just blended with chopped coriander, finely diced onion and chilli powder makes a tasty change
• tomato juice whisked with chilli, cumin and oregano and a dash of honey adds zing
• toasted sesame seeds whizzed with orange juice, parsley and honey add texture and flavour, as well as fibre.
• whizz fresh pineapple with curry powder, orange juice and a little onion