Balzamiko preliv vinegret (Balsamic dressing vinaigrette)

Sastojci (za oko 2-3 osobe): 2 kašike balzamiko sirćeta, 3 kašike maslinovog ulja (ekstra devičansko), 1 kašičica senfa ili veganskog senfa (po želji, za emulgiranje), prstohvat mlevenog crnog bibera, prstohvat morske soli (ili izostavi ako paziš na unos soli),  ½ kašičice meda ili javorovog sirupa ili agava sirupa za vegan za blagu slatkoću (opciono).

Priprema:

1. U manjoj činiji pomešaj balzamiko sirće, senf i med.

2. Postepeno dodaj maslinovo ulje, mešajući viljuškom ili mutilicom da se dobije homogeni sos.

3. Dodaj biber i po potrebi so.

Prelij preko sveže salate ili povrća neposredno pre serviranja.

Ovaj preliv je niskokaloričan, zdrav za srce i antiinflamatoran ako se koristi u umerenim količinama.

Gde moze da se koristi balzamiko preliv - vinegret?

1. Sveže salate – zelene salate, miks povrća, rukola, spanać, matovilac.

2. Pečeno povrće – tikvice, paprika, paradajz, šargarepa, pečurke; preliv može da se stavi posle pečenja.

3. Grilovano ili kuvano povrće – kao što su brokoli, karfiol, patlidžan.

4. Marinade za povrće ili tofu – pre pečenja ili grilovanja, daje ukus bez dodavanja puno ulja.

5. Dodatak jelima u ciniji – kombinacija žitarica (kinoa, ječam) + povrće + proteini (pasulj, leblebije).

6. Voćne salate – balzamiko lepo ide i uz jagode, maline, breskve ili jabuke.

Napomena:

1. Ne koristi ga za prženje na visokim temperaturama – gubi ukus i hranljive materije.
2. Dodaj ga tek pre serviranja kad je moguće.

Balzamiko sirće i balzamiko vinegret i zdravlje srca 

Balzamiko sirće – umereno je sigurno za srce, jer:

• Može pomoći u snižavanju šećera i holesterola ako se koristi u malim količinama.
• Daje ukus salatama i jelima bez dodavanja previše soli ili masnoće.

Balzamiko vinegret – tu treba biti oprez:

• Komercijalni vinegret često sadrži šećer, ulje ili aditive.
• Ako pravite domaći vinegret, možete kontrolisati količinu šećera i ulja, što je bolje za srce.

• Pre srčanog udara – ne postoji zabrana, ali treba paziti na unos soli i šećera.
• Posle srčanog udara – umerena upotreba je dozvoljena, ali domaći preliv je bolji izbor.

Ingredients (for about 2-3 people): 2 tablespoons of balsamic vinegar, 3 tablespoons of olive oil (extra virgin), 1 teaspoon of mustard (optional, for emulsification), a pinch of ground black pepper, a pinch of sea salt (or leave it out if you are careful about salt intake), ½ teaspoon of honey or maple syrup for mild sweetness (optional).

Preparation:

1. In a small bowl, mix balsamic vinegar, mustard and honey.

2. Gradually add olive oil, mixing with a fork or whisk to obtain a homogeneous sauce.

3. Add pepper and, if necessary, salt.

Pour over fresh salad or vegetables just before serving.

This dressing is low-calorie, heart-healthy and anti-inflammatory if used in moderation.

Where can balsamic dressing - vinaigrette be used?

1. Fresh salads - lettuce, mix of vegetables, rocket, spinach, lamb's lettuce.

2. Roasted vegetables - zucchini, peppers, tomatoes, carrots, mushrooms; the dressing can be put after baking.

3. Grilled or cooked vegetables - such as broccoli, cauliflower, eggplant.

4. Marinades for vegetables or tofu - before baking or grilling, it gives flavor without adding a lot of oil.

5. Addition to dishes in bowl - a combination of grains (quinoa, barley) + vegetables + proteins (beans, chickpeas).

6. Fruit salads - balsamic goes well with strawberries, raspberries, peaches or apples.

Note:

• Do not use it for frying at high temperatures - it loses its taste and nutrients.
• Add it only before serving when possible.

Balsamic vinegar and balsamic vinaigrette and heart health

Balsamic vinegar – in moderation is safe for the heart, because:

• It can help lower sugar and cholesterol if used in small amounts.
• It adds flavor to salads and dishes without adding too much salt or fat.

Balsamic vinaigrette - be careful here:

• Commercial vinaigrette often contains sugar, oil or additives.
• If you make homemade vinaigrette, you can control the amount of sugar and oil, which is better for the heart health.

• Before a heart attack - there is no prohibition, but you should watch out for salt and sugar intake.
• After a heart attack - moderate use is allowed, but homemade dressing is a better choice.