Craft Nutritious Salad Dressings with Rice Vinegar and Olive Oil

Crafting Delicious, Nutritious Salad Dressings with Rice Vinegar and Olive Oil

Salads make for quick, easy, and healthy meals perfect for any time of day. But the dressing you choose to top your greens makes all the difference. Many store-bought varieties pack excess sugar, sodium, preservatives, and inflammatory vegetable oils - sabotaging intended health benefits. For a flavorful salad dressing that also boasts nutritional prowess, consider whipping up your own creation blending antioxidant-rich extra virgin olive oil and cleansing rice vinegar.

Benefits of Rice Vinegar

Rice vinegar offers a mildly sweet and tangy flavor profile similar to other wine vinegars but with less acidity. Beyond providing a subtle zing, rice vinegar brings other bonuses to salad dressings as well:

• Low calorie at just 5 calories per tablespoon
• Non-GMO and gluten free
• Suppresses blood sugar spikes thanks to its high acetic acid content
• Aids digestion and detoxification
• Rich in antioxidants that reduce cellular damage and inflammation

Benefits of Olive Oil

Olive oil stands superior to more inflammatory vegetable oils like canola, corn, soybean, and sunflower oil. This aromatic foundation for dressings provides:

• Heart-healthy fats with anti-inflammatory properties
• Phytochemicals like polyphenols that combat chronic disease
• Vitamin E to nourish skin, hair, nails
• Chlorophyll and carotenoids to battle cancer
• Antioxidants that slow aging

How to Make Your Own Rice Vinegar and Olive Oil Salad Dressing

Whipping up homemade salad dressing allows you to control ingredients and customize flavors to suit preferences. And without any added sugars, preservatives, or artificial flavors, you enjoy superior nutrition in every drizzle over greens. Follow these simple steps:

Gather Your Ingredients

To start, gather:

• 1⁄3 cup extra virgin olive oil
• 1⁄4 cup rice vinegar
• 1 teaspoon dijon mustard
• 1-2 tablespoons lemon juice
• 1 small shallot, finely minced
• 1 garlic clove, minced
• 1⁄4 teaspoon sea salt
• 1⁄4 teaspoon black pepper
• Optional: chopped herbs like parsley, dill, basil, rosemary, thyme

Mix the Dressing

In a small bowl or jar, combine olive oil, rice vinegar, dijon, lemon juice, shallot, garlic, and any herbs if desired. Whisk vigorously or shake covered jar until fully blended.

Season and Adjust

Stir in sea salt and pepper then taste. Add more vinegar for tartness, lemon for brightness, garlic/shallot/herbs for punch, olive oil to mellow and thin, salt/pepper as needed.

Store Properly

Transfer to an airtight container and refrigerate up to 5 days. Shake or whisk before each use to re-emulsify. The vinegar helps preservation but for best freshness and nutrition, aim to finish within a few days.

Rice Vinegar and Olive Oil Dressing Variations

Once comfortable with the base recipe, explore unique flavor profiles by tweaking mix-ins. Options include:

Balsamic Blend Dressing

For deeper color and sweetness, use an equal blend of rice vinegar and balsamic vinegar paired with olive oil, shallot, italian herbs like basil or oregano, salt, and pepper.

Apple Cider Sweetness

Apple cider vinegar offers a fruits acidity. Blend with rice vinegar, olive oil, minced apple, pure maple syrup, cinnamon, cayenne or red pepper flakes, salt and black pepper for a slightly sweet kick.

Pomegranate & Walnut

Add unique crunch and nutrition swapping lemon for pomegranate juice concentrate, including chopped walnuts, blending in pomegranate arils, and seasoning with cumin, paprika, cinnamon instead.

Asian Fusion Profile

For an Asian twist, use toasted sesame oil and rice vinegar seasoned with freshly grated ginger, tamari or soy sauce, orange zest, red chili flakes, sesame seeds, and scallions.

Green Goodness

Up the veggie power blending in handfuls of spinach or kale, avocado oil instead of olive oil, rice vinegar, lemon, garlic, onion, cilantro, and jalapeno for color and mild heat.

Serving Suggestions for Rice Vinegar & Olive Oil Salad Dressings

Beyond topping leafy greens or veggie loaded salads, this versatile DIY dressing also shines:

• Drizzled over bowls of grain like farro, quinoa, brown rice
• Tossed with roasted or air fried potatoes
• Served alongside grass-fed meats, salmon
• Paired with eggs any style
• Lightly coating vegetables before roasting

And don’t forget to store extra dressing in the refrigerator to enjoy effortless salad toppers for home-packed lunches, quick snacks, or wholesome dinners later in the week!

Additional Tips

• Use the best quality extra virgin oil cold-pressed from early season olives
• Always add vinegar/lemon before oil so ingredients fully emulsify
• Shake/whisk vigorously to blend into creamy consistency
• For grain bowls, thin with a splash of broth, nut milk, or water
• Get creative with add-ins! Seeds, nuts, avocado, purees, mustards, tapenades
• Make large batches doubling or tripling portions. Customize each use

The Benefits of Homemade Salad Dressing

Crafting your own salad topper at home using wholesome real food ingredients allows you to:

• Control quality of oils, vinegars, and extras included
• Omit unnecessary stabilizers, sugars, preservatives
• Customize flavors and consistency to suit preferences
• Experiment with globally inspired ingredient combinations
• Adapt recipes for specialized diets like dairy-free, nut-free, vegan
• Mix up variety from batch to batch
• Save money over store-bought options

Rice vinegar and olive oil base recipes form the foundation. Take inspiration from suggested additions or get creative dreaming up your own crave-worthy blends!

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.