Vinegar – The Pantry Staple That Gets Better with Age
Just imagine if there was a magical elixir that could clean your house, enhance the flavor of your food, AND help you control your blood sugar, cholesterol and your weight!
Believe it or not, there is! Let’s dive into the wonderful world of vinegars, including the mysterious “mother” and why it’s important for your health!
What is vinegar?
The word vinegar comes from the French word “vin aigre,” meaning sour wine. In ancient times, the people of Babylon, China, Middle East and Greece used vinegar as a digestive aid, antibacterial balm for wounds, treatment for coughs, and a drink to boost strength and wellness. Legend claims that vinegar’s discovery came when a forgotten wine was left in storage for months, causing it to ferment and sour.
How is vinegar made?
Vinegar is a combination of acetic acid and water and involves a 2-step fermentation process. The yeast feeds on the sugar or starch from a plant food such as fruits, whole grains, potatoes or rice, and then the liquid ferments into alcohol. The alcohol is than exposed to oxygen and the acetic acid bacteria ferments again over weeks or months, forming vinegar.
Why use vinegars?
The acetic acid is responsible for the flavors and smells we recognize in vinegars. Although vinegars contain only trace amount of vitamins and minerals, they are very low in calories and do contain beneficial antioxidants (which fight damage in our bodies), amino acids (which help cells function), and polyphenolic compounds (which help prevent disease).
Lower blood sugar levels!Studies have shown that adding 1 Tbsp of vinegar to a meal may improve blood sugar control by lowering insulin resistance and improving the action of insulin in diabetics.
Help your arteries! The acetic acid and polyphenols in apple cider vinegar can help balance triglycerides and improve cholesterol.
Better digestion and weight control! Because of the fermentation process, certain raw vinegars such as apple cider vinegar, contain probiotics, the health promoting bacteria that aids digestion and weight control because they help you feel full longer.
Keep in mind, if you consume ultra-processed foods, simply adding vinegars to your routine will NOT magically solve everything. But vinegars are ideal to include in a healthy diet, especially because they pair perfectly with REAL foods! Plus, most vinegars are free from sodium and sugar — which makes them ideal to flavor foods. It’s best to consume a variety because there are different antioxidants in different vinegars, and they really do complement each other.
What are the different types of vinegars and does quality matter?
White distilled vinegar: made from fermented grains and ideal for pickling because of its neutral taste and color. I have to admit there was a time when I thought this was only for cleaning. My Grandma always cleaned her house with white distilled vinegar…and I mean EVERYTHING, including the floors, walls, and bathrooms! After all, it is a natural disinfectant, is very inexpensive, and it cuts through grease, grime and odors like a champ. I was so excited to discover you can cook with it too – this is our go-to when making quick-pickled veggies!
Balsamic vinegar: made from fermented whole processed grapes. Check the ingredient label, as some balsamic vinegars include caramel coloring and/or sweetener. If the label includes “grape must,” which is the juice from the crushed grapes, that is a good thing, especially if it is the first or only ingredient. (Keep in mind, it tends to contribute a slight amount of additional natural sugar and calories.) When it comes to balsamic vinegar, a longer-aged balsamic will provide a richer and smoother flavor. But it also comes with a higher price tag. So, save the pricier version to send the flavor over the top for salad dressings or to include as a drizzle to “finish” a dish – like the Balsamic Shredded Brussels Sprouts. Then, you can use the more moderately priced balsamic vinegars in your cooking and your everyday salad dressings.
When you hear “balsamic reduction,” this is just a fancy way of describing balsamic vinegar that is simmered into a thick sauce. Simmering the balsamic enhances the flavor and creates a syrup-like consistency that can be used to drizzle on a variety of fruits, vegetables and meats – like the Strawberry Basil Chicken. Store it in a sealed container in the refrigerator. If it is too thick when removed from the fridge, just place the container in warm water to soften it. If you don’t want to make your own, a good aged balsamic vinegar is a great substitute. A couple of options we really like include:
White balsamic vinegar: similar to regular balsamic, but it is cooked at a lower temperature and aged in stainless steel or light wood barrels to give it a lighter color. It tends to be a little milder than regular balsamic and is fantastic in dishes where you want the colors to stay bright and vibrant – like the Mixed Fruit Salad or the Strawberry Basil Farro Salad.
Apple cider vinegar (ACV): made from the liquid of crushed apples and has a delightful subtle apple flavor. It is typically the easiest vinegar to find that offers the probiotic benefits of “the mother.”
WHY “THE MOTHER”?
Apple cider vinegar with “the mother” is simply unrefined, unpasteurized, and unfiltered. “The mother” includes strands of proteins, enzymes and beneficial bacteria that help aid digestion, promote gut health, burn belly fat and support the immune system.
This can also give apple cider vinegar a murky appearance. For this reason, many store-bought apple cider vinegars have “the mother” removed. I even had someone tell me she threw away her ACV because there were things floating around and she thought it had gone bad. So, we encourage you to be selective and choose the option that includes “the mother.” If you don’t like seeing the murky things floating around, just give it a quick shake, proceed to use it and reap the benefits!
We prefer to enjoy ACV in salad dressings and in our REAL food meals. Some people have a daily glass of 1 to 2 Tablespoons of it mixed in with 8 oz of water (hot or cold). You could even add 1 to 2 tsp of raw honey and/or 1/4 tsp of turmeric, ginger and cinnamon. Keep in mind, you should NOT consume apple cider vinegar straight out of the bottle. It should be diluted so you don’t burn your mouth or esophagus or erode your teeth enamel.
Rice and Rice Wine vinegar: made from fermented rice or rice wine and often a staple in Asian-style dishes like the Cashew Chicken Bok Choy. Pay attention to what you are getting – some rice vinegars are “seasoned” and have added sugar and salt.
Wine vinegars: made from red or white wine and can be used interchangeably. Some recommend selecting wine vinegars like you are selecting wine. Read the labels and if there is a wine region you like, chances are, you will like the vinegars made from those wines. You will also sometimes find these vinegars “with the mother,” which is a good choice. Most of the time, if you are cooking with wine vinegars, a moderately priced brand will work fine.
Champagne vinegar: lighter and more delicate, and made from champagne (often Chardonnay or Pinot Noir).
Flavored vinegars: made when wine vinegars are infused with fruit purees or herbs to create unique flavors.
The Best Part – How to Enjoy Them!
Vinegars are so super versatile! You can use them in homemade dressings, as marinades, in sauces, and when roasting, sautéing or pickling vegetables. You can also use them to tenderize meats, deglaze your pan, brighten up soups and stews, or create a sweet or savory glaze. Here are just a few incredibly delicious ideas:
If you aren’t already, start experimenting with different varieties and price points and see what you like best. Enjoy a variety of vinegars into your REAL food meals — and reap the health benefits too!
And, once in a while, splurge on a really good aged balsamic vinegar and taste the difference — you won’t regret it!
What are your favorite vinegars?
Please share with us!
Leave A Comment
One Response to Vinegar – The Pantry Staple That Gets Better with Age
Great information! Thank you