Healthy Balsamic Vinaigrette Dressing Recipe - Evolving Table (2024)

FAQs

Is balsamic vinaigrette the healthiest salad dressing? ›

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest.

Balsamic vinegar is pure vinegar. Balsamic vinegar is dark brown in color and has a very robust, slightly sweet flavor. Balsamic vinaigrette is a mixture made with balsamic vinegar, olive oil, sugar, salt and/or other spices. It is typically used as a salad dressing but has other uses in the kitchen as well.

Acetic acid is the active compound in balsamic vinegar. This acid contains strains of probiotics that aid digestion. The probiotics found in acetic acid can help promote good gut health and digestion while supporting overall immune function.

Like our favourite extra virgin olive oils, balsamic vinegar of Modena contains polyphenols which are potent antioxidants. Regular consumption of polyphenols reduces inflammation in the body, boosting brain health and protecting against type 2 diabetes, heart disease, and certain cancers.

So from that perspective, all vinegars are healthy when used in a small amount as condiments, Politi notes. Balsamic vinegar is the top choice if you're looking for a supermarket option with the most polyphenols; red wine vinegar is a close second, Johnston adds.

Balsamic Vinaigrette

Martin says, "It's got a hint of sweetness with little to no added sugar and is packed with heart-healthy unsaturated fats." Plus, the lack of sugar can be good for those looking to lose weight in particular, as well as for those on low-sugar and low-carb diet plans.

Colavita Balsamic Vinegar of Modena

This bargain find is readily available in most stores and is great for adding a touch of acidity to a hearty tomato sandwich or a veggie-packed salad.

Why do Italians use balsamic vinegar? ›

Balsamic Vinegar of Modena on salad

In Italy, balsamic vinegar is widely used to dress both side salads and salads as a main, as thanks to its authenticity and delicacy it adds a fresh and highly appetizing twist.

Heart health and blood pressure

Balsamic vinegar can reduce the concentration of triglycerides and total cholesterol in the body; these have been linked to heart attacks and stroke. Also, due to its low saturated fat content, balsamic vinegar is believed to enhance heart health and reduce high blood pressure.

Many salad dressings can be high in fat, sodium and sugar. Cream-based dressings can be particularly high in saturated fats.

Common ingredients used as emulsifiers in vinaigrettes include Dijon mustard, honey, egg yolks, tomato paste or even roasted garlic (some are better emulsifiers than others). Lastly, you'll want your vinaigrette to have a lot of flavor, so it's a good idea to add herbs, salt and pepper.

Thus, a broken dressing. You can avoid this by using the proper tools and paying attention to your ratios. For most dressings, a large mixing bowl and a whisk, or a blender work best. Avoid using a blender for olive oil based dressings as the rapid mixing will cause the oil to oxidize and turn bitter.

Weight loss

A tablespoon of balsamic vinegar contains around 12 calories and no fat. This makes it a low-calorie food that can help control blood sugar levels and aid in weight loss without cutting out any essential nutrients.

The acetic acid in vinegar tends to slow down the work of several carb-digesting enzymes in our intestine. Accordingly, some sugars and starches will pass through the system without being ingested into the bloodstream. So diabetics can enjoy the sweetness of balsamic vinegar without worrying about a sugar spike.

Lemon Juice, Molasses and Soy Sauce

This combination may sound unconventional, but it hits all the right notes to achieve a pretty solid substitute for balsamic vinegar. Lemon juice offers acidity, molasses imparts color and sweetness and soy sauce infuse the optimal dose of umami into every drop.