Healthy Balsamic Vinaigrette Dressing Recipe - Evolving Table (2024)

FAQs

What are some common mistakes to avoid when making vinaigrette? ›

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. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.

Some of the healthiest types of salad dressings include: Vinaigrettes: These dressings are made with a mixture of oil and vinegar, and are usually lower in calories and fat than creamy dressings. They can also be high in antioxidants and other nutrients, depending on the type of vinegar used.

For every 1 Tbsp. balsamic vinegar, substitute 1 Tbsp. cider vinegar or red wine vinegar plus ½ tsp. sugar.

The most common emulsifiers in your kitchen are likely egg yolks, mayonnaise, prepared mustard (preferably Dijon), honey, and tomato paste (though I'm not a fan of raw tomato paste, the flavor works quite well in a vinaigrette). For a more neutral flavor, use mayonnaise.

Studies suggest that it may help improve insulin sensitivity and reduce the glycemic response after a meal. Overall, aged balsamic vinegar is a flavorful and healthful addition to any vinaigrette dressing.

Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

So the next time you're dressing a salad, reach for the balsamic vinegar–in the long run, not ingesting that extra fat and sugar makes a big difference!

Ranch Dressing

The ranch is hands down America's most beloved salad dressings. It is made from a number of ingredients such as buttermilk, mayonnaise, mustard, garlic, onion, chives, salt, and pepper. A creamier and richer version often features sour cream or yogurt for enhanced taste.

The polyphenols found in balsamic vinegar have antioxidant properties that multiple studies show may help improve cardiovascular health. While not a substitute for medication, incorporating balsamic vinegar into a heart-healthy diet could be a small but flavorful step toward maintaining healthy blood pressure.

What is the difference between balsamic vinaigrette and balsamic vinegar? ›

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.

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.

White wine vinegar

This vinegar has a much mellower flavor than red wine vinegar and lacks the sharp tang of its sister vinegar. White wine vinegar is best used with more delicate salads and any situation where you want to add a hint of vinegar, but do not want that flavor to overwhelm the dish.

Some people swear by a mixture of soy sauce and grape jelly—or you may try tinkering with a blend of soy sauce, lemon juice, and molasses. Again, these substitutes can be used in the same amounts as balsamic vinegar in recipes.

Apple Cider or Red Wine Vinegar, Plus Sweetener

Using apple cider or red wine in your substitute will help to give it some of the fruitiness and tanginess that balsamic vinegar is known for. Use your substitute in place of one tablespoon of balsamic vinegar. Double or triple the amount, if your recipe calls for more.

According to Reader's Digest, oil-based salad dressings, such as a balsamic vinaigrette or Italian dressing, tend to last longer than mayo-based dressings. In general, these dressings can last for up to a few weeks (via Know Your Pantry). However, once they've expired, they will give off a noticeable rancid smell.

As mentioned, moisture tends to make salads go soggier even faster. That said, it's even quicker when the dressing is made up of acidic ingredients like vinegar or citrus—which, in most cases, they are. The acid in these ingredients can break down the cell structure of tender greens leading to their demise even faster.