Just because you have new health goals in the new year doesn’t mean you have to give up wine. While many will be following a new diet that doesn’t mean you can’t enjoy a healthy meal with a glass of wine. 

Below, we discuss the best food and wine pairings that will help you stay on a healthy track without giving up the things you enjoy. 

Food and Wine Pairing Ideas: Top Tips for Healthy Meals

Healthy eating is on many people’s minds as January rolls around. Maybe you indulged over the holiday season, or you set new health goals for yourself. Whatever the reason, deciding to eat healthily is the first step to making a positive change in your life. Not sure what this means for food and wine pairing? 

Wine pairing principles stay the same regardless of whether you are eating a healthy, homemade meal or your favourite fast food. Think about the weight of the food, the flavour profiles, and regionality. 

Healthy meals typically include fresh ingredients on the lighter side such as vegetables, fruit, organic meat, or fish. For that reason, any wines that pair with a healthy dish should aim to balance it out. A full-bodied Cabernet Sauvignon and a white bean and tuna salad do not make a good pairing. 

Flavours also play a role in healthy food and wine pairing. By complementing the flavours of a dish with the wine, you can make sure that one isn’t domineering the other. If you have a dish that offers an earthy, mushroom flavour, pair it with a light-bodied Pinot Noir from Burgundy. For a dish with more herbal flavours such as pesto pasta, pair it with a Sauvignon Blanc. 

Unsure about the right food and wine pairing option for your healthy eating plan? Focus on the region. Spanish-inspired grilled meat dishes pair best with a Rioja red. Or, a porcini mushroom risotto from the Piedmonte region in northern Italy pairs well with a Nebbiolo. 

Best Wine and Healthy Dishes: Pairing Ideas

All wine (when consumed in moderation) is safe for your health and can enhance the pleasure of a meal. Yet, some wines are ‘better for you.’ Wines vary in terms of calories, sugar, and alcohol content. Those on the drier side – especially dry red wines – are a healthier option. The reason for this is they contain resveratrol which has antioxidant and anti-inflammatory properties. 

Let’s take a look at which food and wine pairings are ideal for your healthy eating plan. 

Dry Sparkling

If you are opting for a dry sparkling wine such as a Codorniu Anna de Codorniu Brut Reserva that has less than 3 grams of residual sugar per liter and offers fresh fruity aromas, pair it with a mini spinach quiche or a salmon salad as an appetizer. The earthy notes of the spinach or the fattiness of salmon will balance with the fruitiness and acidity of a Cava. 

For Champagne, consider one that is extra brut or brut which has very low sugar content. They pair well with raw or pistachio-crusted scallops as an entreé option. Many believe that you need a richer, heavier dish when pairing Champagne. Although scallops are light, their flavour is rich enough to cut through the Champagne.

As a light dessert course, a fluffy and light strawberry soufflé is an ideal texture match for sparkling wine. The airy pastry complements the lightness of the wine without getting lost or overshadowed. Choose a sparkling wine with a fruit-forward flavour profile to balance the berry-laden dessert. 

Dry Light Reds

If you are conscious of your heart health, choose a lighter, dry red wine. Unsure which dry red wine is light? If so, you can stick to these three grape varieties: Pinot Noir and Sangiovese. 

For a Pinot Noir, a dish of grilled cauliflower steaks is a great entreé option. The nutty texture of the grilled cauliflower matches the earthy mushroom flavours of a Pinot Noir. If you prefer a fruitier Pinot Noir, pair it with grilled salmon and seasoned asparagus. A Moroccan Shakshuka is a perfect companion for Sangiovese. The kick of the spices and acidity of the tomatoes compliments this wine beautifully. 

Dry White Wine

Another ideal food and wine pairing option for healthy dishes are Pinot Grigio and Sauvignon Blanc. Pinot Grigio is a delicate white wine and pairs best with light, fresh flavours. If choosing this dry white wine, pair it with light pasta dishes or seafood. A grilled halibut will highlight Pinot Grigio’s elevated acidity while blending in with its neutral qualities. 

Sauvignon Blanc, on the other hand, pairs best with herb-driven flavours. Consider serving a herb-crusted white fish or a pesto pasta with a crisp, refreshing Sauvignon Blanc from the Loire Valley. For appetizer and dessert dishes, pair this dry white wine with goat’s cheese and a fruity pavlova. 

Find The Perfect Wine Pairing Match With Small Winemakers Collection

Food and wine pairing for healthy meals doesn’t have to feel complicated. By following simple wine pairing principles and choosing dry wine options, you can easily stick to your healthy eating plan. 

At The Small Winemakers Collection, we believe that you can enjoy wine with various healthy meal choices. A particular dry white wine favourite is the Luigi Righetti Pinot Grigio 2020. This light-bodied Pinot Grigio offers beautiful fruit concentration making it ideal for grilled vegetable dishes. 

For more healthy food and wine pairing recommendations, get in touch with our team today. 

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