Oil-free salad dressing with avocado and onion

The oil-free salad dressing with avocado and onion is creamy and flavorful. It can also be prepared in a flash.

Nutrient profile: The salad dressing is extremely low in calories, with just 48 kcal per portion.

Avocado: The avocado is nicknamed "butter fruit" because of the consistency of its flesh. It has the highest fat content of all known fruits and vegetables and is rich in unsaturated fatty acids and potassium.

Balsamic vinegar: Balsamic vinegar, also known as Aceto Balsamico, has a sweet and sour taste. It is mainly used in the kitchen to prepare salad vinaigrettes, but is also good for marinades.
The term "balsamic" is a reference to "balsam" (pleasant smell) in reference to the characteristic taste properties of the vinegar. There are large differences in quality when choosing vinegar, which is why you should not resort to cheap mass-produced products.
Grapes are used for the production process, which is fermented after a heat-induced thickening process by adding fresh wine and then stored or left to mature in wooden barrels. Due to the heat process, balsamic vinegar can no longer be described as raw. During this process, the evaporation of the water in the barrel leads to a concentration that leads to a thick composition.
Both the type of wood used in the barrels and the fermentation times ultimately influence the color and taste of the product.
Depending on whether you want to prepare a light or dark salad dressing, use light or dark balsamic vinegar.

Reduce salt: Try to keep the salt content as low as possible. Although it takes around 3 months to get used to a lower salt content, you will benefit from this change not only in terms of health but also in terms of taste. You can find more information on this topic in the book we describe in detail: Salt Sugar Fat by Michael Moss.

Preparing avocados at the last minute: It is advisable to cut avocados just before serving, otherwise they will turn brown. The cut causes a break in the affected cell walls, which exposes the escaping ingredients to the oxidation process. This in turn causes the flesh to turn brown.

Preventing browning: If you use part of the avocado, it is best to leave the pit with the rest and wrap the avocado in cling film. This will prevent browning as the pit is coated with certain enzymes. Drizzling lemon or lime juice also helps and is preferable in view of the environmental impact of cling film.

Omega-3 sources: If you want to increase the omega-3 fatty acid content, you can add chopped walnuts (as a topping) or ground flaxseed (mixed with the dressing). With an LA:ALA ratio of 4.2:1, walnuts have the highest content of omega-3 fatty acids of all known nuts. Just 25 g of walnuts cover your daily requirement of this fatty acid.
Adding ground flaxseed leads to an even more significant improvement in the LA:ALA ratio. However, if flaxseed is left standing for a longer period of time, the dressing will quickly take on a thicker consistency. You can find more information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors .

Balsamic vinegar and raw food: Due to the manufacturing process of balsamic vinegar, it is no longer as raw. If you are a strict raw foodist, use apple cider vinegar instead of balsamic vinegar. This will, however, give you a more acidic dressing.

Mustard and raw food: Most mustard varieties are heated during production. If you value a strict raw food diet, make sure you buy raw mustard. You can get this in health food stores, for example.