Potatoes, rice or simply green: the salad is on the rise this summer! Easy to prepare, it can also save itself very quickly, using a few ingredients. Forget industrial sauces, often too sweet or too salty: a homemade vinaigrette is prepared in two minutes with few ingredients. The classic recipe is a must: three tablespoons of olive oil, a tablespoon of vinegar of your choice, a teaspoon of mustard, salt and pepper. Then just mix everything, and it’s ready.
Easy, fast and adaptable to infinity, this base can be enriched or lightened according to your desires. This is precisely what the dietician Alexandra Murcier advises, who shares several variants as tasty as beneficial for health. To vary your seasonings while taking care of your heart and balance, the specialist recommends these alternatives.
Walnut oil vinaigrette
“”Nut oil is one of the richest oils in omega 3 that protect our cardiovascular system. For the recipe, just replace olive oil with nut oil“. This vinaigrette will be perfect with an endive salad, apples and Roquefort, where the flavor of the nuts get married perfectly.
Rapeseed oil vinaigrette
Again, rapeseed oil will replace the usual oil you use. But that’s not all. “Colable oil is quite neutral in taste. I recommend either to mix it with extra virgin olive oil, or to flavor it with lemon juice, rosemary …“Advises Alexandra Murcier. This preparation will be perfect for a salad of cherry tomatoes, cucumber and fresh herbs, because it respects the freshness of the vegetables.
Oil vinaigrette
For a lighter version, “You can make a vinaigrette with simply white yogurt and lemon, with or without chives, salt and pepper. It’s great for the aperitif with raw vegetables and very light“Ensures Alexandra Murcier. She will be able to accompany drinks of carrots, cucumbers, or a radish salad and young shoots.
Avocado oil vinaigrette
“”For shrimp type dishes, a vinaigrette based on avocado oil is ideal “ recommends our expert. “”It can be associated with lime and possibly coriander“. As a reminder, avocado oil is rich in omega 9. It will be delicious with a shrimp salad, mango and coriander, an exotic bowl way.
The extra virgin olive oil vinaigrette
“”The classic vinaigrette based on extra virgin olive oil remains interesting for its good balance in essential fatty acids. We try to replace the balsamic vinegar, too sweet, with apple cider vinegar which contributes to balancing blood sugar, and we reduce the amount of mustard (rich in salt) as well as the salt added to preserve its cardiovascular system “ advocates the dietician. This sauce will be ideal with a simple green salad, lettuce type, or a Nice salad for a balanced Mediterranean taste.
Small bonus: add oilseed purees to your vinaigrette
Oleaginous purees such as plain peanut butter or tahini can be added in certain vinegish to give consistency. “”These are interesting lipid profile foods that also bring an exotic touch“Ensures our expert.
Try this touch of originality in a salad of grated carrots, red cabbage and sesame seeds, for Asian inspiration, for example.
A good way to prepare your plates differently, while retaining your health objectives. “”These variations make it possible to vary the pleasures while ensuring a good intake of essential fatty acids, without excess of sugar or salt “ concludes Alexandra Murcier.