Busy work weeks usually force me to multi-task. Let me tell you…this girl does not multi-task well. At all. I’m more of a pour-myself-into-one-single-project-and-dwell-on-every-last-detail kind of girl. Life is not generally structured for people like me. So…I try to make the most of the small things.
This dressing is a perfect example of that. We eat salads often and love vinaigrettes. So, just by choosing ingredients thoughtfully and adding a few to jack things up can turn an ordinary salad dressing into a superfood party!
Let’s break this down by ingredients and chat about what makes them superfoods:
- Raw, Unfiltered Apple Cider Vinegar is made from fermented crushed apples. Bacteria is added to turn it into acetic acid, the main component of vinegar. The raw and unfiltered vinegar contains something called the mother. The mother is visible at the bottom of the bottle in the form of sediment. It contains proteins, enzymes and healthy bacteria. There are too many claims of health benefits to mention here and not all are supported by science, but raw and unfiltered apple cider vinegar may lower blood sugar levels, it may help give you a greater feeling of fullness, lower cholesterol and give you some energy. Whether those claims are true or not…apple cider vinegar is a tasty addition to this vinaigrette.
- Extra-Virgin Olive Oil is high in heart-healthy monounsaturated fatty acids (MUFAs). MUFAs can lower total and LDL cholesterol levels and possibly help with insulin and blood sugar levels. Bona fide extra-virgin olive oil comes from the first pressing of the olives. It should be fruity and have a smooth, thick consistency.
- Pink Himalayan Sea Salt is a very pure form of salt, hand-mined and minimally processed. It can contain up to eighty-four trace minerals. Commercial salts are heavily processed, refined and can have lots of additives.
- Chia Seeds are tiny superfood overachievers! They are a great source of heart-healthy omega-3 fatty acids, antioxidants and are loaded with fiber. Chia seeds absorb moisture and develop a gelatenous exterior. Perfect to thicken up dressings like this one and helpful in creating a sense of fullness and slowing down the digestion of carbohydrates.
- Organic Raw Honey is full of antioxidants and healthy bacteria or probiotics. Look for dark varieties that contain more antioxidant compounds and try to find local honey to possibly help with any allergy symptoms.
- Pure Maple Syrup is a plant-based natural sweetener full of minerals and antioxidants. There are over fifty-four antioxidants found in pure maple. Choose your maple syrup based on your preference. There are various levels of Grade A, which are a bit lighter and Grade B with a darker, more robust flavor.
One jar of this simple vinaigrette can add so much nutritionally to your salads through the week. I love to make a jarful and use it as a base to add other flavors or ingredients, depending on the type of salad I’m making. Sometimes, I’ll add a bit of salsa to create a spicy vinaigrette for a taco salad, or add a few pinches of cumin and oregano for a more Mediterranean dressing. Play around with your own flavors…I’d love to hear what you do with it!
Superfood Vinaigrette
Ingredients
- 1/3 cup organic raw unfiltered apple cider vinegar
- 2/3 cup extra-virgin olive oil
- 2 teaspoons Dijon mustard
- 1 tablespoon chia seeds
- 1 teaspoon organic raw honey or for vegans pure maple syrup
- 1/2 teaspoon pink Himalayan sea salt
- 1/4 teaspoon freshly ground black pepper
Instructions
- Combine all ingredients in a 12 ounce or larger jar with a tight fitting lid. Cover and shake vigorously.
Notes
Hello Caroline this recipe is divine. I took the plunge and added the precious chia seeds and wow it really works. i did add my favourite bought mix I’m afaid ‘ Chinese style salt and chilli pepper seasoning’ as I am addicted to it and now your recipe is a daily source of inspiration and your website! Many thanks KT (UK)
KT, I’m so happy to hear that! I’m going to have to try those seasoning mixes you mentioned…they sound delicious! Thank you for sharing and for your sweet words…made my day! :)
This is delicious!
Can it be left at room temp?
Thank you!
So glad you like it, Erica! Personally, I keep my vinaigrettes in the refrigerator, but I’ve read that you can keep it out as long as it doesn’t contain vegetables, fruit or fruit juices, creams, mayonnaise or nut oils. Keep it away from heat or sunlight for up to one week. Hope that helps!
Loved this recipe! The dressing is what really brings the dish together. don’t make this recipe without it!
I’ve made this dressing so many times and it’s perfection! I made it again today so I had to finally comment and let you know how great it is!! I love it on kale salad with apples, feta, and quinoa especially. Thank you for sharing this recipe!
You are so sweet, Gea! That salad sounds delicious and perfect with this dressing. Thanks so much for your kind words…you made my day!
Have you tried making the vinaigrette with garlic? Does it go well with the other flavors?
That’s a great question, Autumn! Absolutely! Garlic is delicious in this as well. I hope you get a chance to try it. I’d love to hear back! :)
eeeeeeeeeeep dont set a sterling silver fork into a vinegar based food! (ok i realize this was just a artsy photo but still).
Hahaha…you got it, Sumatra…it’s all in the name of “artsy” :)
I home-make vinaigrettes too and have used a pinch of xanthan gum to thicken it to be more like store-boughts. Never occurred to me to use chia, which we always have around for smoothies! Can’t wait to try.
You are so right, Letty…store-bought dressings are a bit thicker. Yes, try the chia…I think you’ll love it!
So smart, Caroline. I never thought of putting chia in salad dressing, but why not? Just like you said, they swell up and make it a bit thicker helping it to stick to the veggies rather than sink to the bottom! I’ve been making my own dressings for years.. knowing what goes into commercial varieties doesn’t set well with me. I can’t wait to try this! Such a helpful post and beautifully photographed. Thank you my dear!
Thank you so much, Traci! So true about bottled dressings…and it’s super easy making your own anyway, right?
First – these photos are gorgeous; the seeds are popping off my screen! Second – I really need to try this vinaigrette. It sounds wonderful.
Awwww…thanks so much, Jen! You are the best!
I’m the same kind of a girl Caroline! Everyone needs a homemade vinaigrette in their repertoire and a superfood one is all the better!
This is why I feel so connected to you, Mary Ann! :)
This looks so delicious and I love your blog, it’s so beautiful.
Pinning for later and shared.
Celeste, you are so kind! My day is made! :)