Amy Lippert, NTP
Fresh Mint and Lime Vinaigrette
Updated: Jun 19
This beautiful vinaigrette boasts of summer in a bottle, tart and tangy lime and lots of fresh bright mint, it is the perfect combination of flavors for all your summer salads. Enjoy it on a grilled chicken salad, use it as a marinade, or toss with a Summer Watermelon Salad! Anyway you choose to enjoy this, you will love all the vibrant flavors this simple, AIP, Paleo and Whole30 friendly vinaigrette brings!
What are some benefits from eating fresh Mint?
One of my favorite summer herbs is fresh mint, especially sweet spearmint, and did you know that besides that beautiful cooling effect and freshness they bring to your salads, smoothies, and more, mint packs a punch in health benefits as well!
Fresh mint is a great source of vitamins A and B9 as well as iron and manganese. Many of us know of the benefits of minerals such as potassium and magnesium, but did you know that manganese is necessary in connective tissue and sex hormone formation. Other functions such as blood sugar regulation, fat metabolism, and brain and nerve function also rely on manganese.
Another great benefit to adding fresh mint to your diet is that it may aid in digestion and freshen your breath! Chewing on a few fresh mint leaves after dinner releases the oils, which have shown to have antibacterial properties improving breath by addressing its root cause. Additionally, mint has a relaxing effect on the GI tract and can help relieve digestive symptoms such as gas, bloating, and cramping.
Why Limes are So Good For You!
Green, sour, and bright, limes are one of the most used ingredients in my kitchen from dressings to guacamole! There are several of varieties of limes from the larger and juicier Persian lime (most commonly found in stores across the US) to Key limes, which are smaller and have a more tart and sometimes bitter flavor.
Vitamins
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 [1].
Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [2].
Vitamin C: A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [3].
Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
Vitamin B2 (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production [4].
Vitamin B3 (niacin): Supports optimized digestion, absorption of nutrients, detoxification, and proper elimination [5].
Minerals
Iron: The iron in limes, like all plant sources of iron is nonheme iron. Iron is necessary in the production of hemoglobin, supports the endocrine system, and is necessary in growth and development [6].
Calcium: The most abundant mineral in the body and is essential in maintaining health teeth and bones as well as heart, muscle and nerve function [7].
Phosphorus: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.
Potassium: Plays a role in your body's hydration and cellular fluid balance, with sodium being the counter balance.
Magnesium: A mineral that is essential in healthy metabolism, nervous system regulation, detoxification, and blood sugar regulation.
Antioxidants
Flavonoids: Phytonutrients that have powerful anti-inflammatory properties that reduce damage from oxidative stress and can prevent diseases like diabetes, dementia, and cancer.
Citrus Limonoids: These powerful antioxidants have been shown to fight several cancers including lung, breast, colon and stomach cancer and may even reduce cholesterol [8].
Kaempferol: A polyphenol antioxidant that has shown to fight cancer, reduce inflammation, and reduce oxidative stress [9].
Quercetin: A flavonoid that neutralizes free radicals, reduces inflammation, fights cancer, and supports vessel and heart health.
So grab some tart and tangy limes and let's get cooking!
Fresh Mint and Lime Vinaigrette Ingredients
Makes approximately 10 ounces
1/2 cup Fresh Lime Juice
1/2 cup good EVOO
2 Tbsp Pure Maple Syrup or Pure Honey
2 Tbsp Fresh Mint, finely minced
1/4 tsp Fine Sea Salt or Pink Salt
1/4 tsp of Fresh Ground Black Pepper *
*Omit for AIP friendly
How to Make Fresh Mint and Lime Vinaigrette
To a medium bowl, add the fresh lime juice.
2. Stir in the pure honey or pure maple syrup.
3. Add the EVOO, sea salt and ground black pepper, whisk to combine.
4. Chiffonade the mint and add to the bowl.
5. Whisk to combine and use immediately or transfer to jar with a lid.
Enjoy!
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FAQs
Q: Could I sub out the lime juice for some fresh lemon juice?
A: Absolutely. One of the things I love about making my vinaigrettes at home is that I can choose which ingredients to use based on my personal preference!
Q: How long will mint and lime 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 vinaigrette.
If you like this recipe, check these out!
Summer Watermelon Salad: This summer salad has as all the summer feels with the sweet watermelon, fresh cucumber, fragrant mint, and salty feta!
Cucumber Melon Salad:
Raw Lime Cauliflower Rice: This crunchy, zesty and fresh riced cauliflower is a perfect addition to a Buddha bowl, salad, or with your favorite main dish!
I hope you enjoy this as much as my family does. - Amy
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