When studies show that people in the Mediterranean had less heart attacks and heart problems, the world started talking about the Mediterranean Diet. What is the Mediterranean Diet? The Mediterranean Diet is one that uses a lot of olive oil, nuts, and tomatoes. Nutritionists who have studied the Mediterranean Diet have discovered that because it uses olive oil, more than half of the fats are monounsaturated, which doesn’t raise blood cholesterol levels. High cholesterol has been strongly linked to heart disease, heart attacks and obesity.
In fact, most cardiologists recommend that their patients switch to olive oil when cooking. Patients don’t complain, because of olive adds a rich flavor to dishes and are an essential ingredient for many healthy meals—salads, grilled chicken breasts, etc. Olive oil is actually considered the “good” kind of oil…by doctors, chefs and food lovers.

There are many ways of using olive oil. Olive oil can be combined with balsamic vinegar to make a delicious oil and vinegar dressing. The oil and vinegar dressing can be tossed with salads or used as a dip for breads. In fact, many Italian restaurants serve this oil and vinegar dressing as an appetizer.
The tartness and texture of the balsamic vinegar and the olive oil really open up one’s taste buds and prepare one for the meal. No wonder the oil and vinegar dressing, a staple in the Mediterranean Diet has been embraced all over the world not only for its health benefits but delicious flavor. The fact that it is low in cholesterol seems like a bonus. Unlike other low cal dishes that threw out the flavor with the fat, the balsamic vinegar and the olive oil transform even ordinary lettuce and tomatoes into a gourmet delight.

Even those who are not watching their weight or their cholesterol levels will enjoy this oil and vinegar dressing as a light appetizer. Especially when the oil and vinegar dressing is enhanced with a topping of parmesan cheese.

The best vinaigrette recipe uses only the best olive oil and balsamic vinegar. Your olive oil must be made of extra virgin olive oil. Why extra virgin olive oil? Unlike other types of olive oil, typically labeled “pure” olive oil or “virgin” olive oil, extra virgin olive oil undergoes additional processes to create a lighter, more delicate flavor. Extra virgin olive is typically used in dishes that don’t require cooking like salads. Because of the chemical processes it went through the delicate flavor of extra virgin oil can not withstand high levels of heat. So if you are using olive oil to cook pasta, don’t use extra virgin olive oil. You only need extra virgin olive oil for salads, dips, or tossing pasta.

Balsamic vinegar must also be of the highest quality if you are making a traditional vinaigrette recipe. Remember that because you are only using a few ingredients than the flavor of the olive oil and the balsamic vinegar really stand out in all its pure goodness (or, conversely, lack thereof). In fact the traditional balsamico is something that Italians treat with great respect and prepare with great care. They take their vinaigrette recipe very seriously and it is practically a crime against humanity to use below standard olive oil and balsamic vinegar. For example, many gourmet chefs will use nothing but the "traditionale" balsamic vinegar of Modena.

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