2-Minute Balsamic Marinade & Dressing
MEAL PREP
A great marinade is the unsung hero of a brutal elimination phase. When you are staring down a Tuesday night with zero energy and a package of plain chicken thighs, this dressing is what stands between you and despair. Rooted in the traditional Italian condimento all'aceto balsamico, this adaptation strips away the non-compliant seed spices but keeps the soul of the dish intact: the deep, woody complexity of balsamic vinegar suspended in rich, grassy olive oil. We rely on pure kinetic energy to force an emulsion without needing mustard as a binder. Make a double batch on Sunday; thank yourself on Thursday.
Ingredients
- extra-virgin olive oil1/2 cup
- AIP-compliant balsamic vinegar1/4 cup
- garlic clove1 large
- fine sea salt1/2 tsp
- dried oregano or thyme1 tsp
- pure maple syrup or honey1 tsp
Method
- 01
Combine the components in a sturdy glass jar.
Add the olive oil, balsamic vinegar, minced garlic, sea salt, dried herbs, and maple syrup (if using) to a mason jar and seal the lid tightly.
- 02
Shake violently to force an emulsion.
Without mustard to act as a binder, you need pure kinetic energy; shake the jar for fifteen to thirty seconds until the liquids bind into a thick, creamy, temporary emulsion.
- 03
Serve immediately or store for the week ahead.
Pour over greens, use it to marinate flank steak for at least thirty minutes, or stash it in the fridge door for up to two weeks.
Notes
LABEL CHECK — The Hidden Danger in Balsamic.
You must read the label on your balsamic vinegar. Many commercial brands add caramel color and processed sugars to fake the dark appearance of aged vinegar, both of which are absolute triggers. A compliant balsamic should have exactly two ingredients: grape must and wine vinegar.
Why this swap? (No Black Pepper).
Traditional Italian dressings rely on freshly ground black pepper for a warm bite. Because black pepper is derived from a seed, it is strictly eliminated on Core AIP. We compensate by leaning on the sharp, sulfurous bite of raw garlic to provide that necessary high note.
Why this swap? (No Mustard).
Dijon mustard is the classic emulsifier used to keep oil and vinegar from separating, but mustard seeds are out. By utilizing the aggressive mason jar shake, we mechanically force the liquids to emulsify for just long enough to pour.
The Fridge Solidification Rule.
If you use exclusively extra-virgin olive oil, the dressing will likely solidify in the refrigerator due to the nature of the fat. Simply leave it on the counter for ten minutes or run the sealed jar under warm water, then shake vigorously. To avoid this entirely, swap half the olive oil for neutral avocado oil.
From AIP 10 Minute Meals.