health, wellness, &

Everything You Need to Know About Apple Cider Vinegar

Apple cider vinegar (ACV) has been popping up at health food stores over the past few years and there has been a lot of talk about its health benefits. It is a popular kitchen staple, but it has many uses beyond salad dressings. For example, many people take a shot of ACV before meals to stimulate stomach acid production and aid in digestion.

Here are some of the health benefits of apple cider vinegar as well as some ways you can incorporate it into your recipes.

What is apple cider vinegar?

Apple cider vinegar is a fermented beverage made up of a combination of crushed apples, yeast and sugar. The natural bacteria and yeast ferments the apple juice which gives ACV its healing properties.

You can buy both pasteurized or raw ACV in stores and the raw version contains more natural bacteria and yeast. On the label, you will see this called “the mother” and they are referring to the cloudy sediment at the bottom of the bottle.

Health benefits of apple cider vinegar

Has blood sugar lowering effects

Studies have shown that consuming ACV after a high carb meal has the potential to improve insulin sensitivity and reduce blood sugar levels. For this reason, consuming ACV daily can be beneficial when trying to lose weight.

Improves digestion

Taking a shot of apple cider vinegar before a meal can improve digestion. ACV is naturally acidic so it helps increase stomach acid production which is critical for proper digestion. In addition, this type of vinegar is antimicrobial so it has the potential to kill harmful bacteria in the stomach and intestines.

Natural source of probiotics

Due to the fermentation process of ACV, taking a shot of this probiotic rich substance daily is great for your gut health. The friendly bacteria in ACV is beneficial for your immune system and overall gut health.

Recipes to incorporate apple cider vinegar into your diet

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Gut Healing Mango Smoothie

Recipe makes 1 serving


  • 1/2 cup frozen mango
  • 1/2 cup frozen cauliflower
  • 1/4 cup frozen spinach
  • 1/2 banana
  • 3 tbsp hemp seeds
  • 1 1/2 cups water
  • 1 1/2 tsp apple cider vinegar


Add all ingredients to a blender and blend until smooth. Enjoy!

Wasabi Spiced Tuna Salad

Recipe makes 2 servings


  • 2 cans of tuna (drained)
  • 1/4 cup mayonnaise
  • 1 tsp wasabi paste
  • 1/2 tsp pure maple syrup
  • 1 tsp apple cider vinegar
  • 3 cups mixed greens (or lettuce of choice)
  • 2 tbsp sesame seeds


  1. Combine the mayonnaise, wasabi paste, maple syrup and apple cider vinegar in a small bowl.
  2. Add your lettuce and tuna to serving plates and top with dressing and sesame seeds. Enjoy!

Dijon Salad Dressing

Recipe makes 4 servings


  • 1/4 cup unsweetened apple sauce
  • 2 tbsp apple cider vinegar
  • 2 tbsp pure maple syrup
  • 1 tbsp dijon mustard
  • 1 tbsp water
  • 1 clove garlic (minced)
  • Salt and pepper (to taste)


  1. Add all ingredients to a jar and shake well to combine. Store in fridge until ready to use.

Like what you’ve read? Check out some more awesome recipes for lunch prep here.

  1. Heather Sulkers says:

    What is the correct amount for a shot? 1-2 tbsp? Thank you.

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