Easy Mediterranean Salad Dressing delicious. It is AIP compliant, made in just 5 minutes and perfect for salads, pasta, vegetables or as a marinade. It's also spicy and slightly sweet, quite healthy and delicious! To do Mediterranean salad dressings Homemade salad dressings are quick and easy and can save you a lot of money – so you don't need to spend extra money on them. Just use what you have in your pantry!
Plus, they're additive-free, mess-free, and you can easily customize them to suit your dietary needs. Well this mediterranean salad dressing It's all that and much more! It can also help with inflammation, save extra calories, and is dairy-free, gluten-free, vegetarian, and low-carb. You can easily adapt it to go vegan, Paleo, and Whole30!
Ready to make together a Mediterranean cuisine gem that is also anti-inflammatory? So come with us and learn how to make this delicacy, mediterranean salad dressing.
Ingredients and substitutions:
To make this Mediterranean salad dressing you will need:
- ¼ cup extra virgin olive oil (or replace with avocado oil);
- ¼ cup red wine vinegar (white wine vinegar also works for this recipe. Replace it with extra lemon juice to make it Paleo).
- 1 tablespoon fresh oregano (alternatively, try basil, mint, herbes de Provence, tarragon or marjoram).
- Zest of 1 lemon and juice (if you don't have lemon, replace with more wine vinegar or lime juice and a pinch of honey).
- 1 teaspoon honey, to balance the acidity (you can replace it with real maple syrup for a vegan recipe. If you're on a keto diet, replace it with stevia. If you're on a Whole30 diet, reduce the acids and skip the honey or any sweetener)
- 3 cloves garlic, minced (Garlic powder can be used in a pinch. Use ¼ teaspoon for each fresh clove).
- ½ teaspoon salt (if you are not on an AIP diet, you can add a pinch of freshly ground black pepper)
How to make Mediterranean salad dressing:
- Place all the ingredients for the salad dressing in a jar. until the mixture is completely emulsified. Store in the refrigerator for up to a week, allowing it to come to room temperature and shake again before using. Alternatively, whisk all ingredients together in a bowl!
NOTE: Depending on how much salad you have to dress, use 1-4 tablespoons of this dressing and toss gently to coat. Make sure you only use enough dressing to cover your salad and not get soggy!
What does the AIP diet mean?
AIP (Auto Immune Protocol) is a diet that targets gut inflammation to heal the immune system and gut, positively impacting autoimmune diseases.
On the IP diet, a person generally eats lean proteins, vegetables, fruits, fresh herbs, and healthy fats.
However, some of the foods that should be avoided are gluten and grains, dairy, legumes, eggs, all types of peppers, nuts and seeds, nightshades, alcohol, additives, sugar and processed foods.
Is the AIP diet the same as the anti-inflammatory diet?
No! The AIP diet is more restrictive and aims to reduce the symptoms of autoimmune diseases by eliminating certain foods that can worsen the symptoms of autoimmune diseases, such as rheumatoid arthritis.
On the other hand, the anti-inflammatory diet includes more natural foods that are eliminated by the AIP diet, such as nuts and seeds, and aims to reduce overall inflammation in the body. Look at this anti-inflammatory smooth!
But it can be said that both help the intestine!
How to control acidity:
The Mediterranean salad dressing recipe calls for lemon juice and red wine vinegar. To control acidity you can: 1. Decrease the amount of each acid; 2. Add extra honey to further balance the acidity. Don't worry! It will still have great Mediterranean flavors!
Tips for Making AIP Salad Dressing
- Control the sharpness of fresh garlic by microwaving it for 120 to 30 seconds. The heat will be enough to deactivate the alliinase and your sauce will still have complex flavors!
- Be sure to replace any ingredient with an AIP equivalent to get the benefits of an AIP diet.
- Use this AIP Mediterranean dressing as a marinade for proteins or to dress pasta, salads or vegetables.
- If you find the sauce too spicy, reduce the amount of red wine vinegar and lemon juice by half or add extra honey.
- For a creamy Mediterranean salad dressing, add 2-3 tablespoons of dairy-free or plant-based yogurt and increase the salt slightly.
What to Serve with This Mediterranean Sauce
Here are some options to serve with it:
Anticipate and Store
Store this homemade Mediterranean salad dressing in the refrigerator in a mason jar with an airtight lid for up to 1 week.
The dressing will separate when in the refrigerator, which is to be expected. Right before using it, shake or whisk this aip salad dressing well.
Other Mediterranean recipes
Other sauce recipes
PIN & ENJOY!
Mediterranean Salad Dressing (AIP)
This Mediterranean Salad Dressing is AIP compliant, made in just 5 minutes and perfect for salads, pasta, vegetables or as a marinade. It's also spicy and slightly sweet, quite healthy and delicious!
Cuisine: Greek, Mediterranean
Keywords: AIP salad dressing, garlic, herbs, honey, lemon, Mediterranean salad dressing, red wine vinegar
Preparation time 5 minutes
Cooking time 0 minutes
Total time 5 minutes
Portions 12 soup spoons
calorias43,9 kcal
Ingredients:
- ¼ cup extra virgin olive oil or replace it with avocado oil
- ¼ cup red wine vinegar White wine vinegar will also work for this recipe. Replace it with extra lemon juice to make it Paleo.
- 1 tablespoon fresh oregano Alternatively, try basil, mint, herbes de Provence, tarragon or marjoram.
- 1 lemon zest and juice (if you don't have lemon, replace with more wine vinegar or lime juice and a pinch of honey).
- 1 tsp honey To balance the acidity (you can replace it with real maple syrup for a vegan recipe. If you're on a keto diet, replace it with stevia. If you're on a Whole30 diet, reduce the acids and skip the honey or any sweetener)
- 3 cloves garlic, minced Garlic powder can be used in a pinch. Use ¼ teaspoon for each fresh clove.
- ½ tsp salt if you are not on an AIP diet you can add a pinch of freshly ground black pepper
Instructions
- In a Mason jar, shake all the ingredients for the salad dressing until fully emulsified and smooth. Store in the refrigerator for up to a week, allowing it to come to room temperature and shake again before using. Alternatively, whisk all ingredients together in a bowl!
- NOTE: Depending on how much salad you have to dress, use 1-4 tablespoons of this dressing and toss gently to coat. Make sure you only use enough dressing to cover your salad and not get soggy!
Recipe Notes
Anticipate and Store
Store this homemade Mediterranean salad dressing in the refrigerator in a mason jar with an airtight lid for up to 1 week.
The dressing will separate when in the refrigerator, which is to be expected. Right before using it, shake or whisk this aip salad dressing well.
Nutrition:
Calories: 43.9kcal | Carbohydrates: 0.8g | Protein: 0.1g | Fat: 4.5g | Saturated fat: 0.6g | Polyunsaturated fat: 0.5g | Monounsaturated fat: 3.3g | Sodium: 98.4mg | Potassium: 11.1mg | Fiber: 0.2g | Sugar: 0.2g | Vitamin A: 7.4UI | Vitamin C: 0.9mg | Calcium: 9.1mg | Iron: 0.2mg
**Nutrition labels on easyanddelish.com are for educational purposes only. This information is provided as a courtesy and is an estimate only, as the nutritional content of recipes may vary based on ingredient brand or origin, serving sizes, recipe changes/variations, and other factors. We suggest doing your own calculations using your preferred calculator, based on what ingredients you use, or consulting a registered dietitian to determine nutritional values more accurately. Please note that the diet and health-focused information provided on easyanddelish.com is for educational purposes and do not constitute medical advice, nor are they intended to diagnose, treat, cure or prevent disease. Consult your physician or other qualified healthcare professional before beginning any significant change in your diet or exercise regimen, or for any other problem that requires medical advice.
