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Dietary vinaigrette

Наталья Листьева
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Натан Грумель
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Диетический винегрет

Have you ever thought about how a classic vinaigrette can be transformed into a culinary work of art? As a professional dietitian-chef, I am delighted to share with you not just a recipe, but a journey into the world of taste and health. Our vinaigrette is a symphony of flavors, where each ingredient plays its unique part, creating a harmony of tastes that delights not just your taste buds but also supports your pursuit of a healthy lifestyle. This vinaigrette is not just a salad, it’s a reflection of culture and care for one’s body. Allow me to guide you through this simple yet exquisite preparation process.


1. Potato – 300 g – your base for satiety, rich in potassium and vitamin C, enveloped in a soft texture. Calories: 258 kcal (86 kcal per 100 g)

2. Beetroot – 300 g – adds a touch of sweetness and depth of color, a source of antioxidants and health. Calories: 123 kcal (41 kcal per 100 g)

3. Carrot – 200 g – brings playful crunchiness and bright color, enriched with beta-carotene. Calories: 82 kcal (41 kcal per 100 g)

4. Olive Oil (Extra Virgin) – 4 tablespoons – the star of the Mediterranean diet, providing smoothness to the texture and enriching the flavor. Calories: 480 kcal (120 kcal per tablespoon)


1. Potato: Boil the potatoes until they are soft but still hold their shape. After cooling, cut them into cubes – these will be pieces that remind you of a warm family dinner.

2. Beetroot and Carrot: Boil them separately to preserve their unique flavors and colors. After slicing, they will look like precious gems in your salad.

3. Assembling the Salad: Gently mix these ingredients as if you are combining different chapters into one story. Then, drizzle them with olive oil, which, like a writer’s style, unites and enhances the flavor of each component.

Taste Qualities and Health Benefits

Each piece of this vinaigrette tells its own story: the potato reminds you of comfort, the beetroot adds a sweet note of memories, the carrot brings liveliness and freshness, and the olive oil surrounds it all with a smooth embrace. Together, they create not just a dish, but an entire impression.

This salad is the perfect choice for those who are mindful of their health and calories. It is not only tasty but also nutritious, enriched with vitamins and minerals that support your body and spirit.

Serve the vinaigrette as part of your healthy lunch or as a refreshing appetizer. It pairs perfectly with light white wines or freshly squeezed juices. Enjoy your meal, and may every meal be a little celebration for you!

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About the author

Наталья Листьева

Natalya Listeva

Dietitian and sports nutrition specialist. Her expertise covers both general nutrition and dietetics specific to athletes and active people. Natalia helps her patients and clients develop individual nutrition plans, taking into account their needs for physical activity and achieving sports goals. Her professional advice and approach to healthy eating help you achieve optimal results in both sports and overall fitness.

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