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Mason jars filled with golden chia vinaigrette showing texture with swollen chia seeds

Hormone-Supporting Chia Vinaigrette Recipe

A simple summer vinaigrette featuring chia seeds, apple cider vinegar, and extra virgin olive oil specifically designed to support women 35+ during hormonal transitions. Perfect for salads, marinades, and grain bowls.
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Prep Time 5 minutes
Total Time 5 minutes
Course Condiments, Salad Dressings
Cuisine Mediterranean
Servings 8
Calories 165 kcal

Ingredients
  

  • 1/3 cup organic raw unfiltered apple cider vinegar with "the mother"
  • 2/3 cup extra-virgin olive oil
  • 1 tbsp lemon juice
  • 2 teaspoons Dijon mustard
  • 1 tablespoon chia seeds
  • 1 teaspoon organic raw honey or pure maple syrup for vegan option
  • 1/2 teaspoon Celtic sea salt
  • 1/4 teaspoon freshly ground black pepper

Instructions
 

  • Combine All Ingredients: Add all ingredients to a 12-ounce or larger jar with a tight-fitting lid.
  • Shake Vigorously: Cover and shake vigorously for 30-60 seconds until well combined and emulsified.
  • Let Chia Work: Allow to sit for 10 minutes, then shake again. The chia seeds will begin to swell and create a lovely thickness.
  • Final Shake: Give one more vigorous shake before using to ensure chia seeds are well distributed.

Notes

Recipe Notes

  • Apple Cider Vinegar Quality: Always choose organic, raw, unfiltered apple cider vinegar with "the mother"—the cloudy sediment that contains beneficial enzymes and probiotics.
  • Oil Matters: Extra virgin olive oil provides the most polyphenols and hormone-supporting compounds. Look for first cold-pressed varieties.
  • Chia Seed Magic: The chia seeds will continue to swell, creating the perfect clingy texture that coats salad greens beautifully.

Fun Flavor Variations:

  • Mediterranean Herb: Add 1 tsp dried oregano + 1 minced garlic clove
  • Fresh & Zesty: Stir in 2 tbsp fresh chopped basil + zest of 1 lemon
  • Spicy Kick: Add 1/4 tsp red pepper flakes + 1 tsp fresh minced ginger
  • Garden Fresh: Mix in 1 tbsp each fresh chopped parsley, chives, and dill
  • Warm Spice: Include 1/2 tsp ground cumin + 1/4 tsp smoked paprika
  • Citrus Twist: Replace 1 tbsp vinegar with fresh lime juice + lime zest
  • Garlic Lover: Add 2 minced garlic cloves + 1 tsp fresh thyme leaves

Nutritional Information (Per 2 Tablespoon Serving)

  • Calories: 165
  • Fat: 17g (primarily healthy monounsaturated fats)
  • Carbohydrates: 2g
  • Fiber: 1g
  • Protein: 1g
  • Omega-3 fatty acids: 500mg
  • Antioxidants: High (from olive oil polyphenols)

Storage & Serving Suggestions

Storage: Keep refrigerated for up to 2 weeks. The vinaigrette will naturally separate, so always shake well before using.

Perfect Pairings:

  • Mixed greens with seasonal fruits and nuts
  • Grilled vegetable salads
  • Quinoa and roasted vegetable bowls
  • Mediterranean-style salads with tomatoes and cucumbers
  • As a marinade for chicken, fish, or tofu

Summer Serving Ideas:

  • Drizzle over caprese salads with fresh basil
  • Toss with grilled peach and arugula salads
  • Use as dressing for fresh herb and grain salads
  • Perfect for outdoor entertaining and picnics

Seasonal Variations

Late Summer: Add fresh oregano and basil for a Mediterranean twist
Early Fall: Incorporate a touch of Dijon mustard and fresh thyme
Year-Round: Try adding minced garlic or shallots for extra flavor depth
Keyword chia seeds, apple cider vinegar, olive oil, hormone support, perimenopause, summer salads, vinaigrette