Mint Vinaigrette

Diet Tags

Gluten-Free, Dairy-Free, Vegetarian, Vegan, Pescatarian

Did you know that high sodium levels in your urine can be caused by excessive salt intake and could indicate underlying health issues?

Don’t worry, though, it’s manageable!

You can regulate your sodium levels by reducing salt consumption and opting for ingredients that promote urinary sodium excretion.

Instead of using high-sodium commercial dressings, try creating your own salad dressings using vinegar, lemon juice, herbs, and spices.

This way, you have complete control over the ingredients and can enjoy delicious and flavorful dressings without worrying about your sodium intake.

One of my favorite recipes is the Mint Vinaigrette, which incorporates fresh mint, lemon juice, and olive oil to create a low-sodium yet delicious dressing option. Give it a try!

Recipe Benefits

  • Did you know mint has natural cooling properties and is rich in antioxidants? These properties can help reduce sodium retention, lowering sodium levels in the urine. Additionally, mint is known to aid digestion and freshen breath, making it a great addition to your diet.
  • Lemon juice is also really cool! It’s a great vitamin C and citric acid source, which can help support kidney function and promote urinary sodium excretion. And the best part? Its refreshing flavor adds brightness to the vinaigrette without contributing additional sodium.
  • Extra-virgin olive oil is a heart-healthy fat rich in monounsaturated fatty acids. It provides a smooth texture to the vinaigrette and contains minimal sodium. It may offer potential health benefits, including reducing inflammation and supporting cardiovascular health.
  • Red wine vinegar is another great addition to the vinaigrette. It adds acidity and depth of flavor without significantly increasing sodium levels. Did you know that its tangy taste enhances the overall profile of the dressing while providing potential antioxidant benefits?
  • Lastly, maple syrup adds a touch of sweetness to the vinaigrette, balancing the acidity of the lemon juice and vinegar. This sweetness, combined with the refreshing flavor of the mint and the tanginess of the vinegar, creates a well-rounded taste that enhances any salad. And don’t worry, it’s used sparingly and contains minimal sodium. So enjoy the subtle flavor enhancement without compromising urinary sodium levels.


Ingredients for 6 servings:

  • ¼ cup chopped fresh mint
  • 3 tablespoons lemon juice
  • ⅓ cup extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon maple syrup
  • ½ teaspoon salt


  1. Combine mint and lemon juice in a small saucepan.
  2. Bring the mixture to a boil and remove it from the heat.
  3. Let it steep for approximately 10 minutes.
  4. Strain the mixture into a large bowl, pressing on the leaves to extract all the liquid.
  5. After straining, you should have around 3 tablespoons of liquid.
  6. Add oil, vinegar, honey, and salt to the bowl.
  7. Whisk the ingredients until well combined.
  8. Now, your dressing is ready to be used. Enjoy!

Nutritional Information

Per serving:

  • Calories: 117.9 kcal
  • Protein: 0.1 g
  • Fat: 11.8 g
  • Carbohydrates: 1.9 g
  • Fiber: 0.1 g

Based on Nutrisurvey


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