At a recent program I presented on herbal teas curative properties, I was discussing
with the participants antioxidants and why we should consume as many as
possible. We discussed herbal supplements
which I tend to avoid for consuming the herbs naturally instead. The very next
day I ran across an incomplete blog post on the health benefits of balsamic
vinegar.
Found in salad dressing, chips and pickled foods, it seems like we just
can’t get enough vinegar. With so many varieties and an endless number of uses,
it's understandable why we love vinegar. If flavor alone isn't enough, vinegar
also packs a handful of healthful benefits. We know the benefits of apple cider
vinegar and herbal vinegar on our health, but what about its cousin balsamic
vinegar?
What is Balsamic Vinegar?
Traditional balsamic vinegar is made from the juice of white grapes. The juice
is cooked down to a concentration. During this process the sugar in the juice
starts to darken, or caramelize, causing the dark color of balsamic vinegar.
Like wine, the vinegar is then fermented and undergoes a slow aging process in
wooden barrels. The minimum aging period is 12 years; some can age for as long
as 25 years.
Benefits of Balsamic Vinegar
1- Antioxidants. Fight against free radicals with antioxidants — the same
type found in found in red wine. Research has found that balsamic vinegar could
decrease the oxidation of “bad” cholesterol and help prevent plaque formation
in arteries.
2- Improves blood pressure. Research has found that foods high in antioxidants, such
as balsamic vinegar, may help improve blood pressure by preventing cell damage.
3- Regulates blood sugar levels. Balsamic vinegar may help improve insulin
sensitivity. It is also low on the glycemic index and doesn't cause spikes in
blood sugar levels. It does, however, contain sugar, and diabetics should pay
attention to how much they are using.
4- Immunity support. Antioxidants found in balsamic vinegar repair cell
damage and help improve the immune system. By eating more antioxidants your
immune system may be able to provide the defense your body needs.
5- Weight control. Balsamic vinegar slows down digestion and helps prevent
overeating. Because of it’s natural sweetness it makes a healthy salad dressing
and marinade without the use of added sugar.
Uses of Balsamic Vinegar
Dipping whole-grain bread in extra-virgin olive oil mixed with balsamic
vinegar can be a great light appetizer before a meal. Or you can go carb-free with tomatoes, fresh
mozzarella and basil and a drizzle of balsamic.
Mix balsamic vinegar with extra-virgin olive oil and your favorite herbs
and spices for a quick and healthy salad dressing or marinade.
Sweet-tart
balsamic vinegar spiked with garlic and Italian seasoning makes a fast and
flavorful marinade for chicken. Serve with sliced tomatoes and grilled eggplant
slices.
Balsamic vinegar
adds a unique taste to sweet desserts. Drizzle balsamic on fresh strawberries. This is an under-experimented flavor, especially
of you like sweet fresh fruit. Below I
have a recipe for Blue Cheese-Stuffed Strawberries. Strawberries, blue cheese
and balsamic vinegar combine to create a unique and delightful flavor.
When buying balsamic vinegar it’s important to check the label. Avoid
vinegar that has added sugar or color.
Balsamic Bread Dip (makes 12 servings)
1 cup extra virgin olive oil
2/3 cup aged balsamic vinegar
3 cloves garlic, minced
1 1/2 tablespoons dried basil
1 tablespoon dried oregano
1 teaspoon dried thyme
1 1/2 teaspoons kosher salt
1/4 teaspoon freshly ground black pepper
In a bottle with a lid, mix the olive oil, balsamic vinegar,
garlic, basil, oregano, thyme, kosher salt, and pepper. Seal bottle, and
refrigerate mixture 8 hours, or overnight. Shake well before serving. Store in
the refrigerator.
Blue-cheese-Stuffed Strawberries (Adapted from Diabetic Connect)
1/2
cup balsamic vinegar
3
ounces fat-free cream cheese
2
ounces crumbled blue cheese
1
tsp. parsley
1
tsp. snipped fresh chives
16
fresh strawberries
3
tablespoons finely chopped pecans, toasted
Directions
Place
vinegar in a small saucepan. Bring to a boil; cook until liquid is reduced by
half. Cool to room temperature.
Meanwhile,
in a small bowl, beat cream cheese until smooth. Beat in blue cheese and herbs.
Remove stems and scoop out centers from strawberries; fill each with about 2
teaspoons cheese mixture. Sprinkle pecans over filling, pressing lightly. Chill
until serving. Drizzle with balsamic vinegar.
Chicken in Balsamic Marinade (serves 4)
1/4
cup extra-virgin olive oil
1/4
cup balsamic vinegar
2
cloves garlic, minced
1
tablespoon Backyard Patch Italian Seasoning
1
teaspoon salt
1/2
teaspoon freshly ground pepper
1
and 1/4 pounds boneless, skinless chicken breasts, split in half
Directions
Whisk
oil, vinegar, garlic, Italian seasoning, salt and pepper in a bowl until well
combined. Covered and refrigerated, marinade can be kept for up to 3 days. Place chicken in a shallow dish or 1-gallon
sealable plastic bag. Add the marinade and refrigerate for at least 1 hour and
up to 12 hours. Remove from the marinade and pat dry.
Preheat
grill to medium-high or position a rack in upper third of oven and preheat
broiler.
To
grill: Oil the grill rack. Grill the chicken, turning once, until an
instant-read thermometer inserted into the thickest part registers 165°F, 4 to
8 minutes per side.
To
broil: Line a broiler pan (or baking sheet) with foil and coat with cooking
spray. Place the chicken on the foil. Broil, watching carefully and turning at
least once, until an instant-read thermometer inserted into the thickest part
registers 165°F, or juices run clear, about 10 to 15 minutes total.
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