Don’t leave this humble condiment to gather dust on your shelf until your next Friday trip to the chippy. There are loads of different vinegars out there that are super-versatile, taste amazing, and have some serious health benefits.
1. White wine vinegar for healthy arteries
Cheat’s salsa
Serves 4
1 large tin chopped tomatoes
1 onion, diced
garlic clove, crushed
½ small, red chilli, sliced
1 tbsp white wine vinegar
2 tsp mint sauce
1 tbsp rapeseed oil
salt and pepper
coriander sprig, chopped
Mix all ingredients in a bowl, or whizz in a food processor for a smoother result.
Spikes in blood sugar after meals cause inflammation that increases the risk of clogged arteries. Studies show vinegar (white wine works well in this recipe) lessens this effect, reducing inflammation and unhealthy forms of cholesterol.
2. Rice vinegar for weight loss
Fat-free dressing
Serves 4
4 tbsp rice/rice wine vinegar
1 tbsp reduced-salt soy sauce
1 tbsp orange juice
garlic clove, crushed
pinch of salt and pepper
Whisk together all the ingredients. This dressing is ultra-low in calories, yet sweet and indulgent-tasting. As well as being ultra-low in calories, fat-free vinegar dressings could help you to feel full. Studies have shown that as little as two teaspoons of vinegar blunted the effect of starchy carbs on blood glucose levels and reduced hunger later.
Read more: How to build a non-boring salad
3. Rosemary vinegar for a healthy heart
Easy salad dressing
Serves 2
3 tbsp rapeseed oil
1 tbsp rosemary vinegar
garlic clove, crushed
pinch each of salt and pepper
Whisk the ingredients together. To cut calories, you can experiment with replacing some of the oil with water – but of course this will decrease the nutrient-enhancing effects.
Vinegar contains phenolics, which reduce our risk of heart disease. The rosemary gives a further antioxidant boost as it contains the compounds rosmarinic and carnosic acid.
4. Red wine vinegar for cutting your cancer risk
Onion chutney
Serves 2
1 large red onion
¼ tsp salt
¼ tsp crushed black pepper
Pinch of cayenne
½ tbsp chopped mint leaves
60ml red wine vinegar
Thinly slice the onion, then combine with the salt, pepper, cayenne, mint and red wine vinegar.
Studies have shown red wine vinegar attacks, and inhibits, the growth and spread of cancer cells, effectively making them ‘self-destruct’.
In addition, onions and garlic are part of the allium family and contain the compound allicin – which has a host of health benefits including helping to keep blood pressure and cholesterol levels healthy.
5. Balsamic vinegar for balancing blood sugar
Balsamic strawberries
Serves 2
Ground black pepper
100g strawberries
Balsamic vinegar
Sprinkle some freshly ground black pepper over the strawberries, then drizzle on the vinegar -– it’s an unusual combination that works.
Keeping blood sugar levels stable is the key to avoiding energy dips. Balsamic vinegar smooths out the peak in blood sugar after meals – job done! Plus, strawberries are rich in antioxidants which help protect our bodies’ cells – brain cells included – from damaging free radicals.
How do you make salad exciting? Dressings? A sprinkle of seeds? Tweet us @healthymag and share your tips! Or join in the conversation on our Facebook page
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