1 serving Balsamic Vinaigrette contains 130 calories. If you are looking for a healthy and delicious way to dress up your salads, balsamic vinaigrette is a great option. Made with a few basic ingredients, it offers a tangy and slightly sweet flavor that complements a variety of greens and other veggies.

In addition to its delicious taste, balsamic vinaigrette also offers several health benefits. For example, it is low in saturated fat and can help you meet your daily vegetable intake. It is also a good source of antioxidants and is even believed to help reduce cholesterol levels.

In this article, we'll explore everything you need to know about balsamic vinaigrette, including how to make it from scratch, what types of salads it goes well with, and vegan and gluten-free options. We'll also provide some tips for using balsamic vinaigrette as a marinade and discuss how it can fit into your meal prep and weight loss goals.

Ingredients of Balsamic Vinaigrette

Balsamic vinaigrette typically includes a combination of balsamic vinegar, olive oil, Dijon mustard, honey or maple syrup, garlic, salt, and pepper. Some recipes may also include herbs like thyme or basil for extra flavor. The good news is that you can easily adjust the ingredients to suit your tastes - for example, using less honey for a less sweet dressing or more garlic for more kick. You can also experiment with different types of vinegars or oils depending on what you have on hand.

Health Benefits of Balsamic Vinaigrette

Balsamic vinaigrette offers several health benefits. For one, it is a low-calorie and low-fat dressing that can make it easier to stick to your daily calorie goals. It also contains antioxidants, which can help reduce inflammation and promote overall health. Additionally, the vinegar in balsamic vinaigrette has been shown to help regulate blood sugar levels and improve insulin sensitivity, which can be beneficial for those with diabetes or prediabetes. Finally, because balsamic vinaigrette is made with olive oil, it contains heart-healthy monounsaturated fats that can help reduce your risk of heart disease.

Types of Salads That Go Well with Balsamic Vinaigrette

Balsamic vinaigrette complements a wide variety of salads. For a classic option, try pairing it with a simple green salad that includes lettuce, cherry tomatoes, cucumber, and red onion. You can also add some protein like chicken or tofu to make it a complete meal. Another great pairing is with a Caprese salad made with fresh mozzarella, tomatoes, and fresh basil. The tangy sweetness of the balsamic vinaigrette can help to balance out the richness of the cheese. It also pairs well with hearty salads made with grains like quinoa or farro and nuts like walnuts or almonds.

How to Make Balsamic Vinaigrette at Home

Making balsamic vinaigrette at home is easy and only requires a few basic ingredients. Start by whisking together 3 tablespoons of balsamic vinegar, 1/4 cup of olive oil, 1 teaspoon of Dijon mustard, and 1 teaspoon of honey or maple syrup. Add in 1 minced garlic clove, salt, and pepper to taste. To make a larger batch, simply multiply the ingredients as needed. You can also adjust the sweetness or tanginess depending on your personal preference. Store any leftover dressing in the fridge for up to a week.

Nutritional Profile of Balsamic Vinaigrette

1 serving (2 tablespoons) of balsamic vinaigrette contains approximately 130 calories, 14 grams of fat, 1 gram of saturated fat, 3 grams of carbs, 2 grams of sugar, and 0 grams of protein. Because it is relatively low in calories and fat, balsamic vinaigrette can be a great option for those looking to manage their weight. However, it is important to note that store-bought varieties may contain added sugars or artificial ingredients that can increase the calorie count. If you are watching your sugar intake, be sure to read the label carefully and consider making your own homemade version instead.

How to Use Balsamic Vinaigrette as a Marinade

Balsamic vinaigrette can also be used as a marinade for meat, veggies, or tofu. Because it is acidic, it can help to tenderize the meat and infuse it with flavor. To use as a marinade, simply coat your protein of choice with the dressing and let it sit in the fridge for at least 30 minutes (or up to overnight). When you're ready to cook, simply remove the protein from the marinade and discard the excess dressing. You can then grill, roast, or sauté your protein as desired. For veggies or tofu, simply toss with the balsamic vinaigrette and roast in the oven or grill on skewers.

Balsamic Vinaigrette vs Other Salad Dressings

While balsamic vinaigrette is a great option, there are also many other salad dressings to choose from. For example, Italian dressing is a tangy and herbaceous blend of vinegar, oil, and spices, while ranch dressing is creamy and savory. Other options include Caesar, Thousand Island, honey mustard, and more. When deciding which dressing to use, consider the flavor profile of your salad and what type of protein or toppings it includes. Some dressings may overpower more delicate ingredients, while others may be too mild and bland.

Vegan and Gluten-Free Balsamic Vinaigrette Options

If you are vegan or gluten-free, there are many options for enjoying balsamic vinaigrette. For example, you can use tamari or coconut aminos instead of soy sauce to make it gluten-free, or substitute agave nectar for honey to make it vegan. You can also experiment with different types of vinegars, such as red wine or apple cider vinegar, to create different flavor profiles. Additionally, if you are avoiding oil, you can try making a fat-free balsamic vinaigrette by using water or vegetable broth instead.

Balsamic Vinaigrette in Meal Prep and Weight Loss

Balsamic vinaigrette can be a great addition to your meal prep routine if you are looking to save time during the week. Simply make a big batch of dressing and store it in the fridge to use throughout the week. It pairs well with a variety of proteins and veggies, making it a versatile option for lunches or dinners. Because balsamic vinaigrette is low in calories and fat, it can also be a great tool for weight loss. By using it to dress your salads instead of higher calorie dressings like ranch or blue cheese, you can save hundreds of calories at each meal. Just be sure to watch your portion sizes, as dressing can be deceptively high in calories if you use too much.

Possible Side Effects of Consuming Balsamic Vinaigrette

While balsamic vinaigrette is generally considered safe for most people, there are a few potential side effects to be aware of. For one, it is a fairly acidic dressing, which may aggravate acid reflux or heartburn in some people. Additionally, store-bought varieties may contain added preservatives or artificial ingredients that may be harmful to some people. If you have any food allergies or sensitivities, be sure to read the label carefully or make your own homemade version to ensure it meets your dietary needs.