Healthy Stone Ground Mustard Vinaigrette Salad Dressing Recipes

The Health Benefits of Stone Ground Mustard Vinaigrette

Salad is a nutritious part of a balanced diet. The vegetables provide vitamins, minerals, fiber and antioxidants. However, the dressing you choose can turn a healthy salad into an unhealthy meal. Many commercial salad dressings are high in calories, added sugar and sodium. Fortunately, stone ground mustard vinaigrette is a flavorful and healthy dressing option.

What is Stone Ground Mustard?

Stone ground mustard is made by grinding whole mustard seeds between two heavy stones. This traditional production method gently crushes the seeds to release the mustard oils and flavors. The texture of stone ground mustard contains some whole seeds for added bite. You can find stone ground mustards flavored with everything from horseradish to herbs.

Compared to regular yellow mustard, stone ground mustard has a coarser texture and more pungent flavor. The mild bitterness and subtle heat add a tangy zip to vinaigrettes and other recipes.

Nutrition Benefits of Stone Ground Mustard

Stone ground mustard is low in calories, fat, and carbohydrates. Just one teaspoon contains:

• 5 calories
• 0g fat
• 0g saturated fat
• 1g carbs
• 135mg sodium

It’s an ideal low-calorie ingredient to make salad dressings and marinades. Stone ground mustard also provides a small amount of fiber and potassium. The mustard seeds are a source of selenium and magnesium as well.

Healthy Fats in Mustard Vinaigrette

While stone ground mustard is very low in fat itself, mixing it with oil creates a healthier salad dressing. The standard vinaigrette recipe is 3 parts oil to 1 part vinegar or lemon juice. Olive, avocado, walnut, or another plant-based oil adds beneficial fats.

Monounsaturated and polyunsaturated fats found in oils help lower LDL or “bad” cholesterol levels. These healthy fats also provide essential fatty acids that keep your skin, hair, and nails looking their best. The vitamin E in plant oils acts as an antioxidant to slow aging.

Why Stone Ground Mustard Vinaigrette Promotes Weight Loss

Using stone ground mustard vinaigrette can help you lose or maintain a healthy weight for several reasons:

• Fewer calories than creamy dressings
• Healthy fats keep you satisfied
• Low glycemic index doesn’t spike blood sugar
• Acetic acid may suppress appetite and fat production

The vinegar content not only adds flavor, but it promotes weight loss. Acetic acid is the main active component of vinegar. Studies show it can:

• Increase satiety after meals
• Reduce glucose and insulin spikes
• Suppress fat accumulation

With just 5 calories per teaspoon, stone ground mustard is almost zero calories. You can drizzle on the vinaigrette without worrying about blowing your diet. The healthy fats in the oil keep you feeling full too.

How to Make Stone Ground Mustard Vinaigrette

Making your own vinaigrette with stone ground mustard is easy and versatile. You can adjust the oil, acid, and flavorings to suit your tastes.

Here is a basic vinaigrette formula and some serving suggestions:

Ingredients:

• 1 tablespoon stone ground mustard
• 1 tablespoon vinegar or lemon juice
• 3 tablespoons extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Add the mustard to a bowl or jar. Whisk in the vinegar and seasonings.
2. Continue whisking while slowly drizzling in the oil. Or cover and shake hard if using a jar.
3. Taste and adjust seasoning as desired. Store in the fridge.

Serving Suggestions:

• Drizzle over leafy green salads, grains, roasted vegetables, or grilled meats
• Use as a marinade or sauce for chicken, fish, tempeh, or tofu
• Brush on sandwiches instead of condiments
• Whisk in fresh herbs like dill, parsley, basil, or tarragon
• Flavor with garlic, shallots, orange zest, or poppy seeds

Key Tips for the Best Tasting Vinaigrette

To make a stone ground mustard vinaigrette even more delicious, keep these tips in mind:

• Quality ingredients - Use fresh, flavorful components. The best olive oil and vinegar makes a difference.
• Proper acidity - Aim for enough brightness to balance the oil's richness.
• Emulsification - This ensures the ingredients blend smoothly with no separation.
• Seasoning - Salt, pepper, herbs and spices amplify the flavors.
• Resting time - Letting vinaigrette sit for 30 minutes helps mature the flavors.

With practice, you’ll learn to adjust recipes to your preferences. Keep tasting as you add ingredients until the balance tastes perfect.

Potential Drawbacks of Mustard Vinaigrette

Stone ground mustard vinaigrette has many health advantages over other salad dressing choices. However, there are a few potential drawbacks to consider:

• Some mustards may contain added sugar. Check labels and choose low-sugar varieties.
• The oil increases the calorie and fat content compared to mustard alone.
• Acidity could aggravate heartburn or GERD. Use sparingly if you have these conditions.
• Some people are allergic to mustard seeds. Discontinue use if you develop any symptoms.

Everyone can benefit from limiting oil and sodium intake. Use modest amounts of vinaigrette and complement salads with other healthy toppings like nuts, seeds, beans, and fresh herbs.

Recipes for Delicious and Nutritious Stone Ground Mustard Vinaigrettes

Simple Stone Ground Mustard Vinaigrette

This easy homemade vinaigrette takes 5 minutes and keeps for up to a week. The classic bright, tangy flavors pair well with any salad.

Ingredients:

• 2 tbsp stone ground mustard
• 2 tbsp red wine vinegar
• 1 small shallot, finely minced
• 1 garlic clove, minced
• 6 tbsp extra virgin olive oil
• 1 tsp Dijon mustard
• 2 tsp maple syrup or honey
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the mustards, vinegar, shallot, garlic, and seasonings.
2. Gradually drizzle in the olive oil while whisking constantly until emulsified.
3. Adjust seasoning to taste.
4. Store in the refrigerator for up to 1 week.

Apple Cider Vinegar and Stone Ground Mustard Dressing

Sweet apple cider vinegar balances the mustard’s bite. Toss with kale salads or use as a marinade for chicken.

Ingredients:

• 3 tbsp extra virgin olive oil
• 1 tbsp stone ground mustard
• 1 tbsp apple cider vinegar
• 1 tsp pure maple syrup
• 1 small garlic clove, minced
• Pinch each salt and pepper

Instructions:

1. In a small bowl, whisk together the ingredients until smooth.
2. Taste and adjust maple syrup, salt, or pepper as desired.
3. Store leftovers in the refrigerator for up to 1 week.

Creamy Stone Ground Mustard and Buttermilk Dressing

The buttermilk gives this vinaigrette a rich, creamy texture. Try it on coleslaw or baked potatoes.

Ingredients:

• 1/4 cup buttermilk
• 2 tbsp mayonnaise
• 1 tbsp stone ground mustard
• 1 tbsp lemon juice
• 1 small garlic clove, minced
• 2 tsp honey
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the buttermilk, mayonnaise, mustard, lemon juice, garlic, honey and a pinch each of salt and pepper.
2. Taste and adjust seasonings as needed.
3. Store covered in the refrigerator for 3-4 days.

Honey Mustard Vinaigrette

Honey balances the mustard’s heat in this sweet and tangy dressing. Drizzle over fruit salads or grilled chicken.

Ingredients:

• 3 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar
• 1 tbsp stone ground mustard
• 1 tbsp honey
• 1 tsp lemon juice
• 1 small shallot, minced
• 1 garlic clove, minced
• Pinch salt and pepper

Instructions:

1. In a small bowl, whisk together all ingredients until well blended.
2. Taste and adjust honey, salt, or pepper as needed.
3. Store leftovers covered in the refrigerator for up to 1 week.

Takeaways on Stone Ground Mustard Vinaigrette

Switching from high-fat, sugary bottled dressings to homemade stone ground mustard vinaigrettes provides big nutrition benefits. The recipe combinations are limitless, so you can customize to create your favorite flavors.

Experiment with different oils, vinegars, herbs, spices, and fruit combinations to keep your salads interesting. The antioxidants in fresh herbs like basil are an added bonus.

Quality ingredients do make a difference when creating tasty vinaigrettes. Look for cold-pressed oils, organic produce, and non-GMO stone ground mustard.

Even picky eaters tend to enjoy stone ground mustard dressings. The mild flavor and creamy texture appeals to children and adults alike. Drizzle it over bland foods to encourage kids to eat more vegetables.

To save money, make a big batch of your favorite vinaigrette and store it in the refrigerator. Homemade dressings keep for up to a week for grab-and-go convenience.

Boost your nutrition, liven up salads and veggies, and control calories by whipping up stone ground mustard vinaigrettes at home. This is one slimming swap that can become a healthy habit.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.