Potatoes, rice or simply green: salad is on the rise this summer! Easy to prepare, it can also be seasoned very quickly, using just a few ingredients. Forget industrial sauces, often too sweet or too salty: a homemade vinaigrette can be prepared in two minutes with few ingredients. The classic recipe is a must: three tablespoons of olive oil, one tablespoon of vinegar of your choice, one teaspoon of mustard, salt and pepper. Then just mix everything together, and it’s ready.
Easy, quick and infinitely adaptable, this base can be enriched or lightened according to your desires. This is precisely what dietician Alexandra Murcier advises, who shares several variations that are as tasty as they are beneficial for your health. To vary your seasonings while taking care of your heart and your balance, the specialist recommends these alternatives.
Walnut oil vinaigrette
“Walnut oil is one of the oils richest in omega 3 which protects our cardiovascular system. For the recipe, simply replace the olive oil with the walnut oil“. This vinaigrette will be perfect with a salad of endives, apples and Roquefort, where the flavor of the nuts combines wonderfully.
Rapeseed oil vinaigrette
Again, canola oil will replace the regular oil you use. But that’s not all. “Rapeseed oil is quite neutral in taste. I recommend either mixing it with extra virgin olive oil, or flavoring 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-free 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 an aperitif with raw vegetables and very light.” assures Alexandra Murcier. It can accompany carrot sticks, cucumbers, or a salad of radishes and young shoots.
Avocado oil vinaigrette
“For shrimp-type dishes, a vinaigrette based on avocado oil is ideal. recommends our expert. “It can be combined with lime and possibly coriander.“. As a reminder, avocado oil is rich in omega 9. It will be delicious with a salad of shrimp, mango and coriander, exotic bowl style.
Extra virgin olive oil vinaigrette
“The classic vinaigrette based on extra virgin olive oil remains interesting for its good balance of essential fatty acids. We try to replace balsamic vinegar, which is too sweet, with cider vinegar which helps balance blood sugar, and we reduce the quantity of mustard (rich in salt) as well as the added salt to preserve our cardiovascular system. recommends the dietitian. This sauce will be ideal with a simple green salad, such as lettuce, or a Niçoise salad for a balanced Mediterranean taste.
Little bonus: add oilseed purees to your vinaigrette
Oilseed purees like plain peanut butter or tahini can be added to some salad dressings to add consistency. “These are foods with an interesting lipid profile which also bring an exotic touch” assures our expert.
Try this touch of originality in a salad of grated carrots, red cabbage and sesame seeds, for an Asian inspiration, for example.
A good way to prepare your dishes differently, while maintaining your health goals. “These variations allow you to vary your pleasures while ensuring a good intake of essential fatty acids, without excess sugar or salt. concludes Alexandra Murcier.