Healthy Balsamic Vinaigrette Dressing Recipe - Evolving Table (2024)

FAQs

Is balsamic vinaigrette dressing healthy? ›

Just because this dressing comes together in record time doesn't mean it isn't healthy. It contains olive oil and balsamic vinegar—both of which are full of good stuff like heart-friendly fats and antioxidants.

Oil and vinegar.

“This is a great option, because it won't have any added sugar or salt,” says Allers. “But the type of oil is important. Opt for olive or avocado oil over an alternative like canola or soybean oil.” These healthy oils are packed with antioxidants, and can even help lower cholesterol.

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.

And at the top of that list? 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.

Is it OK to eat balsamic vinegar every day? Consuming balsamic vinegar daily in moderate amounts is generally safe and can even be part of a healthy diet. However, like any condiment, moderation is key. Balsamic vinegar's intense flavor means a little goes a long way, so avoid overusing it.

Harris-Pincus explains, "Those looking to follow a lower-carb plan or people watching added sugars would do better avoiding sweeter dressings like Honey Mustard, Thousand Island, French or Catalina, and choose oil and vinegar or a balsamic vinaigrette."

A good extra virgin olive oil and red wine vinegar salad dressing is one of the better dressings for a salad. Try buying a good extra virgin olive oil. Buy a Greek extra virgin olive oil or Californian extra virgin olive.

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.

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

Is balsamic vinaigrette or Italian healthier? ›

A few of the unhealthiest salad dressings include creamy Caesar, creamy Italian, ranch, and Russian dressing. For example, two tablespoons of store-bought creamy Caesar dressing contains 190 calories and 20 grams of fat,4 as compared to 90 calories and 9 grams of fat in the same serving of balsamic vinaigrette.

Balsamic vinegar contains beneficial antioxidants, no fat, and very few calories. (You can read more about its health benefits here.) It packs a lot of flavor into a small amount, so it goes a long way on salads.

Emulsifiers mix easily with both oil and water and act as the glue that keeps your vinaigrette from separating. 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).

Supports Blood Sugar Regulation

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.

Bottled dressings are often rich sources of saturated fat, calories, sodium, and added sugar.

Balsamic vinegar is usually safe to add to foods. It contains very few calories, is low in sugar, and is fat-free. In addition, there are several potential health benefits associated with balsamic vinegar.

Balsamic vinegar contains no fat and very little natural sugar. It's been proven to lower cholesterol, stabilize blood pressure, support weight loss, and improve your skin.

The best way to dress your salad is with a little olive oil (healthy fat!) and lemon juice, or olive oil and balsamic vinegar. Balsamic vinegar contains beneficial antioxidants, no fat, and very few calories.

1) Balsamic Vinaigrette: “This is probably the healthiest, especially when it's truly just balsamic vinegar and olive oil,” Hunnes explains. Studies suggest that balsamic vinegar, in addition to containing very few calories and being fat-free, contains antioxidants that may lower cholesterol and promote healthy skin.