Shake It Up: How to Make Your Own Vinaigrette
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Collapse ▲Leafy greens are bursting into gardens and farmers’ markets, bringing a vibrant, nutrient-rich boost to your plate. These greens—like spinach, kale, Swiss chard, and arugula—are packed with essential vitamins and minerals, including iron, calcium, folate, vitamin K, and vitamin C. They’re low in calories but high in fiber and antioxidants, making them a powerhouse addition to any meal.
Leafy greens serve as the perfect base for hearty, flavor-packed salads. But don’t stop there—they’re also excellent tossed into pasta dishes, folded into omelets, blended into smoothies, or sautéed as a quick side. For a well-balanced meal, pair them with a lean protein such as grilled chicken, salmon, tuna, or a plant-based option like chickpeas, lentils, or white beans.
This fresh approach is exactly what the Mediterranean (Med) Diet is all about—celebrating whole foods, fresh ingredients, and bold flavors without compromise. However, one common habit is drenching these nutritious greens in store-bought bottled dressings, which often come loaded with added sugars, saturated fats, and sodium.
A simple Med Way Flip? Make your own vinaigrette with ingredients you probably already have on hand. It’s cheaper, tastier, and best of all—you control what goes in it. Stemming from a classic French technique, vinaigrettes follow a basic ratio: one part vinegar to three parts olive oil, with optional additions like Dijon mustard (to help emulsify), a pinch of salt, cracked black pepper, and your favorite herbs or spices. Think garlic, oregano, basil, or even citrus zest for a unique twist.
How to Make It:
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Grab a small jar with a leak-proof lid.
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Add all your vinaigrette ingredients to the jar.
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Shake vigorously until well combined.
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Use what you need and store the rest in the fridge for up to a week.
Tip: Olive oil solidifies slightly when chilled. Just bring the vinaigrette to room temperature about 30 minutes before using and give it a good shake.
By building meals around leafy greens and homemade dressings, you’re making a simple yet powerful shift toward more wholesome, delicious, and satisfying eating—the Med Way.While classic vinaigrettes lean on a mellow balance with more oil than acid, don’t be afraid to experiment and find the ratio that excites your palate. The recipe below is zesty and bold, perfect for those who love a brighter, tangier kick in every bite.
Simple Vinaigrette
Ingredients:
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1 Tablespoon Lemon Juice
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2 Tablespoons Sherry Vinegar (or other vinegar)
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1 teaspoon Dijon Mustard
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4 Tablespoons Olive Oil
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2 Tablespoons minced Fresh Herbs (parsley, thyme, tarragon, rosemary)
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Salt and Pepper to taste
Directions
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Place all ingredients in a jar with a leak-proof lid.
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Shake vigorously to combine all ingredients. Ensure the mustard is thoroughly combined with the other ingredients.
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Serve on mixed greens or any salad.
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Store the remainder in the refrigerator for another meal.
Recipe from esmmweighless.com
N.C. Cooperative Extension’s goal is to provide the residents of the community with research-based knowledge. For more information on nutrition, health, food preservation, and food safety in Lee County, please contact the Family and Consumer Sciences Agent, Ashley Szilvay at 919-775-5624.