• ½ cup vinegar (e.g. apple cider, rice wine, balsamic, white or red wine vinegar)

• 1 ½ cups extra virgin olive oil

Optional seasonings - to taste:

• Mustard

• Honey

• Fresh herbs

• Garlic - finely grated

• Ginger - finely grated

• Pepper

• Salt

• Lemon zest

1. Mix the flavour base
   Start by whisking (or shaking) together your vinegar and seasonings, think mustard, garlic, or a touch of honey.

2. Add the oil
   Slowly drizzle in the oil while whisking to bring it all together into a smooth emulsion. No whisk? No worries! Pop everything into a jar with a lid and shake, shake, shake.

3. Taste & tweak
   Give it a little taste test, sometimes all it needs is a little more seasoning or a splash more vinegar to hit that perfect balance.

Snapshot!

• Energy: moderate — mostly from the oil (healthy fats).

• Fat: high in unsaturated fats (MUFA & PUFA) if using olive oil or similar.

• Saturated fat: low, unless using coconut oil or creamier bases.

• Carbohydrates & sugars: minimal, only from add-ins like honey, maple, or mustard.

• Fibre & protein: negligible.

• Sodium: very low unless you add salt.

What it means on the plate

Vinaigrettes are a flavour carrier. They turn a simple salad or veg dish into something crave-worthy. They also help your body absorb fat-soluble vitamins (A, D, E, K) from veggies, so that drizzle of olive oil is doing double duty: taste + nutrition.

Food group balance

• Fats: counts as a small serve of healthy fats/oils.
  → It’s not a “serve” of food on its own, but a smart add-on that makes veggies shine.

CWJ tweaks

• For heart health: use EVOO or avocado oil as the base.

• For a sweetness swap: replace sugar with a little honey, maple, or fresh orange juice.

• For extra zing: add fresh herbs, citrus zest, or a spoon of Greek yoghurt for creaminess.

• For meal balance: keep the portion small, a little goes a long way.

CWJ Takeaway

A vinaigrette is one of the simplest ways to boost flavour, support heart health, and help your body soak up nutrients, making everyday salads and veggies more exciting!