• Amy Lippert, NTP

Apple Balsamic Vinaigrette

Updated: Jun 10

My local Co-Op is my favorite place to shop for my family. If you haven't visited one yet, you're missing out! Co-Ops are small cooperative businesses that "are created by people who have a specific need and who are willing to work together to operate and organize a company that will meet that need" [1]. I love that my Co-Op supports local and smaller farms, many of which practice regenerative farming, which is what we need so much more of in our world.


At my last visit I met with the store director, Lisa, and she pointed me towards this insanely delicious apple balsamic vinegar which I used to create this amazing vinaigrette and I couldn't be happier with the result. This delicately sweet apple vinaigrette is beautifully balanced with bright lemon, earthy shallots, fresh mint, and lots of good EVOO. This is my go-to vinaigrette this summer, and it will be yours too!



Paleo Apple Balsamic Vinaigrette Recipe

What is the difference between an Apple Balsamic Vinegar and Apple Cider Vinegar?


Apple balsamic vinegar is made by fermenting grapes to produce a sweet and rich balsamic vinegar which is then enhanced with fresh apple. This vinegar is much sweeter, less acidic and has a very delicate flavor compared to that of apple cider vinegar. I love to use this vinegar when I am looking for a sweeter vinaigrette or marinade, and it is so good just drizzled over a fresh bed of bitter and earthy arugula with some fennel and good EVOO, and don't forget the fresh cracked pepper!


Apple cider vinegar is made through the fermentation of pure apple cider and it produces a light, tangy, and very acidic vinegar. This vinegar is a lot less sweet than apple balsamic vinegar and is great for pickling, tangy vinaigrettes and marinades, and is my go-to with a little water after dinner to help with digestion.



 

Why Apples are So Good For You!


Who doesn't love a crisp, sweet apple? Aside from how tasty and delicious they are, they are super nutritious and should be part of a whole food diet. Apples originated from Kazakhstan in central Asia and finally made their way to America in the late 1600's by French Jesuits [2].


Thank goodness we have apple for our applesauce, apple pies, apple crisp, apple cider, apple muffins, and so much more! Apples are full of nutrients that keep you healthy and nourished, let's take a look!


Vitamins

  • Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.

  • Vitamin B6 (pyridoxine): There are many benefits from a diet rich in vitamin B6. It plays a role in our immune health, metabolism, and brain health. Vitamin B6 is essential in creating neurotransmitters like dopamine and serotonin, which play a role in emotional health and sleep [3].

  • Vitamin C (ascorbic acid/antioxidant): A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [4].

  • Vitamin E: (antioxidant): Supports immune function and works to regulate free radicals that cause cellular damage and supports the immune system, vision and healthy skin.

  • Vitamin K: Fat soluble vitamin that supports the body's ability to form blood clots and is converted to vitamin K2 in the gut and supports healthy bones [5].

Minerals

  • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [6].

  • Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [7].

Fiber

Apples are full or insoluble and soluble fiber that supports the digestive system as well as overall health.

  • Insoluble fiber: bulking fiber that keeps things moving along through the digestive system promoting healthy detoxification and waste removal.

  • Soluble fiber: absorbs water and gels in the digestive tract slowing the absorption of carbohydrates therefor supporting blood sugar regulation and feeds the beneficial bacteria in the microbiome.

Phytochemicals (Antioxidants): Apples are loaded with phytochemicals, which are organic compounds found in produce and are beneficial for health. The richer the color of the fruit or vegetable, the more phytonutrients it contains. Here are a few of the ones found in apples:

  • Quercetin: A flavonoid that neutralizes free radicals, reduces inflammation, fights cancer, and supports vessel and heart health.

  • Catechin: Also abundant in green tea, catechins reduce oxidative stress and prevent cellular damage and have strong anti-inflammatory properties.

  • Gallic acid: Powerful antioxidant that has anti-inflammatory, anti-cancer, and antimicrobial properties [8].

  • Coumaric acid: Powerful phytonutient that has antimicrobial, anti-cancer, anti-inflammatory, and antioxidant properties to support health.

So grab some apples balsamic vinegar and let's get cooking!


Simple Apple Vinaigrette Dressing Recipe

Apple Balsamic Vinaigrette Ingredients

Makes approximately 10 ounces


½ cup Apple Balsamic Vinegar, not ACV

¼ cup Fresh Lemon Juice

½ cup good EVOO

2 Tbsp Shallots, minced

½ tsp Fine Sea Salt or Pink Salt

½ tsp Ground Black Pepper

1 tbsp Fresh Mint leaves, minced


How to Make Apple Balsamic Vinaigrette


1. Mince the shallot and set aside.


2. Rinse and mince the mint leaves and set aside.


3. In a small bowl, combine the apple balsamic vinegar, EVOO, fresh lemon juice, salt and pepper.


4. Add the shallots and mint and whisk well to combine.


5. Enjoy immediately or transfer to a clean jar with a lid.


Watch the Video HERE:



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Whole30 Apple Vinaigrette Recipe

FAQs

Q: Could I sub out the shallot for some garlic?

A: Absolutely. Just keep in mind it is a lot more pungent, so only had a small amount and taste. You can always add more if you like, but it's hard to take it out once it's in there!


Q: How long will apple balsamic vinaigrette keep?

A: In general, I usually only make enough dressing for a few days, and usually discard any leftovers after a week.


Q: How to I emulsify a vinaigrette so that it doesn't separate?

A: You can try adding a little dijon mustard to the vinaigrette to help emulsify it and keep it from separating out some, however, it will alter the taste of the dressing.


If you like this recipe, check these out!


Balsamic Vinaigrette: This earthy and tangy balsamic dressing has only a handful of ingredients and is the perfect paring with all your favorite salads.


Maple and Apple Cider Vinaigrette: Juicy apples and sweet maple syrup in a delicious dressing that is perfect for all your fall salads.


24-Hour No Knead Artisan Sourdough Bread: What is a great salad with fabulous bread? This simple and amazing sourdough is the perfect compliment to any fresh salad!


I hope you enjoy this as much as my family does. - Amy


 

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