Balsamic vinegar is an ingredient that's used widely in Italian and Mediterranean cooking. Unlike regular cooking vinegar, balsamic vinegar is dark in colour, has a deep fruity aroma and a highly concentrated flavour.
A traditional product from the Emilia Romagna region and Modena province of Italy, this vinegar is made of crushed grapes (grape must) with its skins, seeds and stem intact.
Apart from preserving and pickling, balsamic vinegar is also used as a condiment. Freshly baked bread is relished by dipping it a concoction made of balsamic vinegar and olive oil. It pairs very well with chicken, pork, tomatoes, strawberries, pears and basil.
Traditionally, the vinegar is used with slices of Parmigiano Reggiano as part of "antipasto." Since it has a concentrated taste, a little often goes a long way.
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Culinary uses aside, balsamic vinegar also has many health benefits. Since the ancient days, it's been used as a remedy for a variety of ailments.
Health benefits of balsamic vinegar
This fruity vinegar shares many of its benefits with regular vinegar. It has antimicrobial, antioxidant, and antitumor properties. It also helps regulate blood pressure, combat diabetes and keep cardiovascular diseases at bay.
It contains many bioactive compounds such as carotenoids, phytosterols, phenolic compounds, vitamin C and E. Let's take a look at its many health benefits.
1. Helps digestion: In Italy, small glasses of balsamic vinegar are served to conclude a meal. The purpose is to boost the digestive system after a heavy lunch or dinner. It is believed that acids from vinegar will help the digestive system in breaking down the ingested food.
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Balsamic vinegar also has prebiotic benefits that are good for gut health. However, have it sparingly since it can be quite acidic for some people.
The vinegar also helps stimulate hunger in people who have health problems due to a poor appetite.
2. Aids weight loss and fights obesity: While it helps stimulate appetite, balsamic vinegar also aids weight loss through its effects on fat metabolism. Vinegar can also create a sense of fullness and satiety by delaying stomach emptying, which prompts us to eat less. Animal studies on rats suggest that consumption of vinegar prevented the formation of belly fat and fatty liver.
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3. May fight cancer: Vinegar is replete with polyphenols that have an antioxidant effect on the body. These polyphenols protect healthy cells from oxidative stress that can lead to cancer and tumour growth. Studies on animals also show that vinegar can also lead to the death of cancer cells.
4. Good for diabetics: There are some anti-diabetic effects of vinegar. Although studies show conflicting results, some also say that having 2-4 teaspoons of vinegar saw a reduction in blood glucose and insulin levels after meals. According to a theory, vinegar delays the digestion of carbohydrates, which reduces blood sugar spikes after a meal.
Other benefits of balsamic vinegar:
- Antimicrobial
- Antioxidant
- Improves blood circulation
- Fights blood pressure
- Lowers cholesterol
- Heals wounds
- May prevent Alzheimer's disease
Balsamic vinegar nutrition
A 100gm serving of balsamic vinegar contains the following nutrients.
| Nutrient | Measure (DV) |
| Calories | 88 |
| Total Fat | 0 |
| Sodium | 0 |
| Potassium | 112mg |
| Carbohydrates | 17g |
| Sugar | 15g |
| Protein | 0.5g |
| Vitamin C | 0% |
| Calcium | 2% |
| Iron | 3% |
| Magnesium | 3% |
Balsamic vinegar dressing
Balsamic vinegar can be used to make a fruity and flavourful dressing that goes very well with fruits like strawberries, pears and apples. Here's a simple balsamic vinegar dressing recipe.
- Whisk 1/2 cup olive oil with 1/4 cup balsamic vinegar.
- Add 1 teaspoon of honey, 1 clove of chopped or crushed garlic and 1 chopped or crushed shallot.
- You can also add a teaspoon of dijon mustard.
- Add salt and pepper to taste.
- Whisk all the ingredients together.
- Pour it on your salad just before serving.
A glaze is a sauce-like condiment added to fish, meat and vegetable preparations. This balsamic vinegar-brown sugar glaze can give a glossy appearance to grilled meats and a complex flavour. It's also known as a reduction. Here's how you can make it.
- Add 2 cups of good-quality balsamic vinegar to a pot over medium heat.
- Add 1/2 cup of brown sugar to the vinegar.
- Keep stirring till the two are combined.
- Keep the mixture on low heat for 20 minutes till the glaze becomes a thick liquid.
- To check, dip a spoon in the mixture and lift it. If the liquid coats the spoon and trickles down easily, your glaze is ready.
- Allow it to cool for a while before drizzling the glaze on your food.
The strong flavour and aroma of balsamic vinegar make it ideal for a variety of dishes from sweet to savoury. It pairs very well with chicken and pork dishes. Drizzle some balsamic glaze over roast chicken or pot roast just before serving.
Balsamic vinegar can also be used in dessert salads with fruits like strawberries, pears and apples. Add a depth of flavour to macerated strawberries with a dash of the fruity vinegar.
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If you are serving roasted root vegetables like beets, carrots and parsnips, drizzle a balsamic vinegar reduction or glaze on top of them just before serving. The vinegar pairs beautifully with beets.
Add a dash of balsamic vinegar to cocktails like Bloody Mary for an extra flavour punch.
While making caramelised onions, add a few teaspoons of the vinegar. The sweetness of the onions will complement the tart taste of the vinegar beautifully. You can serve these onions atop burgers or on crackers.
The simplest use of balsamic vinegar is as a bread dip. If you have guests over, serve fresh bread with a mixture of olive oil, balsamic vinegar and dried herbs as a dip.
Balsamic vinegar substitute
If the recipe calls for balsamic vinegar, but you don't have one stocked, don't worry. You can always recreate the taste with a few kitchen ingredients.
- Combine red wine with a dash of honey or maple syrup for a near-perfect balsamic vinegar substitute.
- Or add a dash of molasses to regular vinegar and stir well to achieve the right consistency.
- You could also mix apple cider vinegar, red wine and a dash of honey to achieve the same results.
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