Vegetables and salads are very low in calories. However, if you cover these healthy, low calorie foods with tablespoons of a high-fat, high-calorie, oil-based dressing, you turn vegetables and salad into weight-promoting foods. (Remember Dr. Fuhrman's equation health = nutrition / calories.)
Here's what Dr. Fuhrman says about this in the upcoming revised version of Cholesterol Protection for Life:
I know you were told that olive oil is health food. It is not. Keep in mind, oil is processed food, it is not a natural whole food. Oils, even if they are monounsaturated, should not be health food because they are low in nutrients and contain 120 calories per tablespoon, promoting weight gain.
Sure, olive oil and almond oil are improvements over animal fats and margarine, but they still are a contributor to our overweight modern world. Overweight Americans consume and average of three tablespoons of oil in their daily diet, adding and extra 360 calories to their food each day. You need to reach a thinner, ideal weight to achieve maximum protection against heart disease and to reverse heart disease. Use oil, even olive oil sparingly or not at all; certainly, do not have more than one teaspoon per day.
As an alternative to oil, you can make great tasting salad dressings from raw nuts and seeds, such as walnuts, pecans, cashews, sunflower seeds, sesame seeds, pistachios and avocados.
Here are a few recipes to experiment with:
Hot Russian Dressing
1 small (4-ounce) can tomato paste
4 tbsp. raw almond butter
1/4 tsp. chili powder
1/4 cup soy milk
3 tbsp. ketchup Blend all ingredients together. Works well as a sauce for steamed leafy greans; as a condiment spread for lettuce, tomato, and avocado pita pocket sandwiches; and as a salad dressing (serves 4-6).
Orange Cashew Dressing
2 peeled navel oranges
1/4 cup orange juice
1/4 cup raw cashews
2 tbsp. of blood orange vinegar or pear vinegar
Blend ingredients until silkly smooth. Use liberally on salad or as vegetable dip (serves 4-6).
Pistachio Mustard Salad Dressing
1/3 cup raw shelled pistachio nuts
1 tbsp. dijon mustard
2 tbsp. Vegi-Zest or low salt vegetable seasoning
1/4 tsp. garlic powder
1/2 cup unsweetened soy milk
Blend all ingredients until smooth in a high powered blender (serves 4-6).