I called this a Mediterranean Diet Salad Dressing as it is perfect for those following the diet or for those who like to add a Mediterranean twist to the salad.
Watch my other anti-inflammatory salad dressing.
Since I stopped buying salad dressing from the grocery store, this is a must-have in my fridge. It enhances many plant-based meals and raw salad bowls, especially when I need a quick and healthy dressing. It also helps with my daily extra virgin olive oil consumption since I don’t prefer taking it on its own.
This Mediterranean dressing is the simplest way to add a touch of healthy flavor to any greens or salad bowl. To prepare this salad, you just need to toss all the ingredients in a jar and shake it to mix. And once you have it handy in your fridge, it takes a scoop or two to have a nutritious boost of flavor in your greens!
About this Mediterranean diet salad dressing
Recommended by many doctors, the Mediterranean diet emphasizes whole foods and plant-based, rich in anti-inflammatory and antioxidant properties. Those include extra virgin olive oil, herbs, and spices.
This Mediterranean Diet Salad Dressing captures the essence of this healthy approach in every scoop. In this recipe, extra virgin olive oil is infused with a blend of herbs native to countries along the Mediterranean coast, such as oregano, thyme, and Italian parsley. Flavored with vinegar and mustard for thickening, this sauce is aromatic with a slight acidic kick.
Extra virgin olive oil – a potent anti-inflammatory ingredient
In the Mediterranean diet, extra virgin olive oil is one of the best anti-inflammatory foods you should add, among other ingredients from this anti-inflammatory grocery list. Extra virgin olive oil is said to be the main contributor to why the traditional Mediterranean diet is the best.
Due to its polyphenol content and anti-inflammatory properties, extra virgin olive oil is associated with many health benefits, such as:
- Lower bad cholesterol (LDL)
- May help to reduce certain types of cancer
- Improve brain function
- Improve digestion
How to find a good quality extra virgin olive oil
When finding a good quality extra virgin olive oil, make sure you read the label. Only buy the one that says ‘Extra Virgin’ and ‘First Cold Pressing,’ which means it was pressed without heat.
Remember also to check if there is an expiration date. A good quality brand won’t miss the expiration date (unless you buy the artisanal ones that you trust). Unlike other vegetable oils, this favorite Mediterranean oil is minimally processed and has a limited lifespan of a maximum of 2 years after being bottled.
Additionally, because it is minimally processed, extra virgin olive oil is green, resembling the olive fruit color. If you find it yellow, it might be the light version that probably has been refined.
A good quality extra virgin olive oil is packed in a dark-colored bottle. This is to keep it away from sunlight as the UV and the heat can reduce the oil’s taste and, worse, the nutritional value.
While choosing high-quality extra virgin olive oil is essential, it is also important to find one that fits your budget. Remember, the most expensive does not mean it’s the best. Try to get a balance between quality and affordability without going broke.
Ingredients to make a healthy Mediterranean Dressing
- Extra virgin olive oil – I use 3/4 cup or 200ml of extra virgin olive oil.
- Apple cider vinegar/wine vinegar (5 tbsp) – I use apple cider vinegar as it is always a staple in my kitchen. Wine vinegar is an excellent substitute due to the fruity and same effect of acidity on food. Plus, they both are healthy. Red wine vinegar contains an antioxidant called Anthocyanin, while apple cider is rich in Phloridzin, which both promotes many health benefits.
Vinegar swap – If vinegar is not your thing, swap it with freshly squeezed lemon juice. Although you will lose the sharpness kick from the vinegar, it adds Vitamin C to your dressing without missing the acidic and sour taste.
- Dijon mustard (1 tbsp) – Dijon is another condiment I keep as a staple due to its anti-inflammatory benefits. Used as a thickening agent in this dressing, this sauce adds a pungent kick and a hearty richness.
- Oregano (1 tbsp) – Feel free to use fresh or dried oregano for a refreshing and more concentrated taste. Finely chop them before you mix them with other ingredients. I use 1 tbsp of dried oregano or 2-3 tbsp of freshly chopped oregano leaves.
- Fresh thyme – I like to use fresh thyme to reap from the strong aroma. I used two stalks in this recipe. Wash them and slide them through your pinching fingers to separate the leaves from the stalk, and lightly chop before adding them to the mixture. If you use dried ones, add around 1 tsp of thyme.
- Fresh parsley – I use 20g fresh parsley, separate the leaves from the stalk, and finely chop them.
- Salt & pepper – For seasoning, add 1 and 1/2 tsp of salt (I use Himalayan pink salt) and 1/2 tsp of freshly ground pepper. Adjust according to your preference.
Other Mediterranean anti-inflammatory herbs to add to your salad dressing
- Rosemary
- Basil
- Dills
- Coriander
- Garlic
- Sage
- Tarragon
Vegetables to pair with this Mediterranean Diet salad dressing.
This salad dressing is best paired with any vegetables. It works with common vegetables in the pantry, like cucumber, tomato, and lettuce. I would toss lettuce or kale with this dressing during my busy day.
If you want your salad to be extra Mediterranean, add some bread crumbs, pickles, olives (yes, more olives, why not), onion, and cheese like parmesan, blue cheese, or feta cheese. It guaranteed the extra texture and burst of flavors in your salad bowl.
Other anti-inflammatory salad dressing
Mediterranean Diet Salad Dressing
Course: Dressing, CondimentCuisine: MediterraneanDifficulty: Easy200
ml5
minutes1674
kcalA classic Mediterranean Vinaigrette combines fresh and dried herbs in extra virgin olive oil. Packed with anti-oxidant and anti-inflammatory benefits.
Ingredients
3/4 cup / 200ml of extra virgin olive oil
5 tbsp apple cider vinegar/wine vinegar
1 tbsp of Dijon mustard
1tbsp of dried oregano
2 stalks of fresh thyme – stalk removed & thinly chopped
A bunch of fresh parsley – thinly chopped
1/2 tsp of black pepper
1 and 1/2 tsp of pink salt
Directions
- Mix all ingredients in a jar and shake well. Optionally, you can use an immersion blender to mix & blend.
- Store the dressing in an airtight jar, and always keep it in the fridge.
- Shake it first before you scoop the dressing into your salad.
Recipe Video
🥣 Did you try this recipe? Let me know your thoughts in the comment below.
