Recipe for Healthy Lower-Sugar Raspberry Vinaigrette Dressing

Raspberry vinaigrette has sweet, tangy, smooth, and salty elements, making it irresistible for many people. Here’s a recipe that’s lower in sugar and calories per serving than many commercial dressings, not to mention that it’s free from chemical thickeners and emulsifiers. It has olive oil to provide heart-healthy fats, and Dijon mustard to add texture. 

Ways to Use Raspberry Vinaigrette

Try these ideas with your raspberry vinaigrette.

• Over spinach leaves with sliced strawberries, 1-2 tablespoons of chopped walnuts, and 1 ounce of goat, feta, or blue cheese
• Over arugula with raspberries, 1-2 tablespoons of pecans, and 3 ounces of cooked skinless chicken or shrimp
• Mixed with shredded lettuce and added to a whole-grain wrap with turkey and tomato slices
• Blended with ⅓ cup of yogurt, cutting the water to 2 tablespoons, and left overnight in the fridge mixed with cooked potatoes or cauliflower, diced celery and onion, and fresh dill or parsley
• Over ½ cup of cooked quinoa or farro with roasted eggplant or zucchini and sliced mango

Recipe for Healthy Lower-Sugar Raspberry Vinaigrette Dressing

Makes 8 2-tablespoon servings

Ingredients:

• ½ cup of fresh or thawed unsweetened frozen raspberries
• ¼ cup of apple cider vinegar
• 1 tablespoon of Dijon mustard
• 1-2 tablespoons of sugar, honey, or maple syrup, or 2-3 packets of stevia 
• ¼ cup of extra-virgin olive oil
• ¼ cup of water
• (Optional) 1 clove of garlic, peeled and minced
• Salt and pepper to taste

Instructions:

1. In a blender or food processor, combine the raspberries, apple cider vinegar, Dijon mustard, and choice of sweetener. Blend until smooth.
2. With the blender running on low speed, slowly drizzle in the olive oil until the dressing is emulsified and smooth.
3. Add water to achieve desired consistency and blend again.
4. Season with salt and black pepper to taste. If using garlic, add it now and blend until incorporated.
5. Pour the dressing into a jar or container and refrigerate for at least 30 minutes to let the flavors meld together.

Nutrition information per serving: calories: 40 kcal; total fat: 4 g; total carbohydrates: 2 g; sugar: 2 g; fiber: 0 g; protein: 0 g; sodium: 10 mg; cholesterol: 0 mg

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Reviewed by Natalie Stein, MS, MPH, CDCES