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  • Amy Lippert, NTP

Maple and Apple Cider Vinaigrette

Updated: May 1

One of my favorite fall dressings and marinades to make is this maple and apple cider vinaigrette. I just love how the sweet apple cider shines with the tart and tangy lemon and earthy shallots in a dressing that is gorgeous over fall salads, roasted veggies, and so much more!



Maple and Apple Cider Vinaigrette Recipe

Easy is what I am always looking for when prepping a meal for my busy family. This vinaigrette/marinade is perfect for your favorite fall harvest salads and as a beautifully sweet and earthy marinade for chicken, pork, or seafood! I love to marinate a succulent pork tenderloin in this vinaigrette the night before and serve it with some roasted squash on a bed of greens, topped off with more of this sweet tart dressing. So easy you'll wonder why you every bought store bought dressings or marinades!



 

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 [1].


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 [2].

  • 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 [3].

  • 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 [4].

Minerals

  • Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [5].

  • Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat [6].

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 [7].

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

So grab some lovely, crisp apples and let's get cooking!


 

Maple and Apple Cider Vinaigrette Ingredients

Makes about 10 ounces


2 Tbsp Shallot, finely diced

1/2 cup good EVOO

2 Tbsp Fresh Lemon Juice

1-2 Tbsp Pure Maple Syrup (opt)

1/2 cup Unfiltered Apple Cider

1/2 tsp Fine Sea Salt

1/4 tsp Ground Black Pepper

1 tsp Dijon Mustard or Whole Grain Mustard

1 tsp Fresh Parsley, minced (opt)


How to Make Maple and Apple Cider Vinaigrette


1. Mince the shallot and add it to a medium bowl.


2. Add the lemon juice, maple syrup, apple cider, mustard and spices and whisk to combine.


3. Drizzle in the EVOO to the apple cider mixture as you continuously whisk.


4. Serve immediately or store in an airtight jar for later!


FAQ's


Q: Can I just add all the ingredients to the jar and shake?

A: Yes, my preference is to whisk in the EVOO, but you can totally skip that!


Q: How long will vinaigrette keep?

A: This will last about 3-4 days in an airtight container stored in the refrigerator.


Q: Can I use this as a marinade?

A: Absolutely! I do all the time, it's great for chicken, pork and seafood!


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.


Lemon Shallot Vinaigrette: This dressing is perfect all year long with tart lemon, tangy whole grain mustard, and earthy shallots, it pairs beautifully with summer and winter salads!

Lemon Poppyseed Vinaigrette: A family favorite for all our spring and summer salads with tart lemon and nutty poppyseeds!


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


 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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