Get Kids to Eat Veggies: Fun and Tasty Ideas

Get Kids to Eat Veggies: Fun and Tasty Ideas

for Eat Your Vegetables Day and 
June, Fresh Fruits and Vegetables Month

 Eat Your Vegetable Day

Key Consumer Message:

Dietary Recommendations 

for Americans, 2025 - 2030 

Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.

1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 

2. Consuming fruits and vegetables is associated with a reduced risk of many chronic diseases, including cardiovascular disease and certain types of cancer.

3. Most fruits and vegetables are cholesterol-free and low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit, 100% fruit juice, or ½ cup of dried fruit can be counted as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or, in some cases, equivalents
for ½ cup are noted.) 

Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried and dehydrated, and may be whole, cut up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted). 

How many fruits and vegetables 

are needed daily?

Safety with Fruits and Vegetables

* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing, and storing.

Teaching Kids to Eat Their
Fruits and Vegetables


Healthy Kids PSA: Color of Life

Bring color to your life, and your plate,
with nutritious, delicious vegetables.

Resources

2025-2030 Dietary Guidelines for Americans

Fruits and Veggies, More Matters

MyPlate.gov

Prunes: Nature's Sweet Dried Plums

Prunes are dried plums that are known for their sweet-tangy flavor and chewy texture. They have been consumed for centuries and are popular worldwide due to their unique taste and potential health benefits.

Prunes come from varieties of freestone European plum trees, meaning the pit is easier to remove, while fresh plums tend to be clingstone. Today, California is responsible for the majority of the world's prunes.

Nutritional Profile: Prunes are packed with nutrients and are considered a healthy snack. They are a good dietary fiber source, providing soluble and insoluble fiber.


Storage.

Prunes should be stored in an airtight container or resealable plastic bag to keep them plump and moist. Keep in a cool, dry, and dark place for up to two months or in the refrigerator for four months.

Prunes can be frozen for long-term storage. Place in an airtight container or freezer bag and store in the freezer for up to 12 months. Thaw frozen prunes in the refrigerator before consuming. Freezing may compromise the texture.

Culinary Uses: Prunes are versatile and can be enjoyed in various ways. They can be eaten as a standalone snack or added to trail mixes. Chopped prunes can be added to cereal or breakfast oatmeal, blended in smoothies, or topped on a salad. They're used as a pastry filling or added to baked goods like cookies, muffins, and bread. Prunes themselves can be stuffed with chocolate, almond paste, or nuts. Wrapping them with bacon is a popular appetizer.

Prunes do well when sparingly used in savory dishes, such as soups, stews, and poultry stuffing. Pureed prunes make a good butter substitute, in addition to vinaigrette dressings, and make jam.

Digestive Health: Prunes are renowned for their natural laxative effect, primarily due to their high fiber content. Insoluble fiber helps keep your bowel movements regular, while soluble fiber helps to moderate digestion and absorb nutrients from your food. Prunes also contain sorbitol and chlorogenic acid, which can increase stool frequency.

Eating a serving or two of prunes can help you maintain gastrointestinal health by promoting regular bowel movements.

Warning. Eating too many prunes can have a laxative effect due to their high fiber and sorbitol content. Both can have a laxative effect on the body and may cause dehydration.

Bone Health: According to clinical research, the antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation. The higher amounts of vitamin K in prunes also help to improve bone health.

Antioxidants: Prunes are a good source of antioxidants. Antioxidants help protect the body against oxidative stress associated with various chronic diseases and aging. They also support overall health and immune function.

Weight Management: Prunes can be a part of a healthy weight management plan. The fiber content in prunes helps promote a feeling of fullness. They can be a satisfying and nutritious alternative to sugary snacks.

Prunes are delicious and nutritious fruit that can contribute to a balanced and healthy diet. However, individual dietary needs and considerations should be taken into account, so it's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.

Fun Fact.Name change
In 2001, the Food and Drug Administration authorized plum growers in the United States to call prunes "dried plums." Due to a perception that prunes relieve constipation (perceived as derogatory), some distributors stopped using the word "prune" on packaging labels in favor of "dried plums."

Artificial Intelligence in Nutrition: Opportunities, Challenges, and the Future

 

Artificial Intelligence (AI) is rapidly transforming many aspects of our lives, from healthcare and education to agriculture and food production. In nutrition and dietetics, AI offers exciting opportunities to improve nutrition education, personalize dietary recommendations, streamline professional tasks, and enhance access to nutrition information. At the same time, it raises important questions about accuracy, ethics, privacy, and the continued need for human expertise.

What Is Artificial Intelligence?

Artificial Intelligence refers to computer systems capable of performing tasks that typically require human intelligence. These tasks include learning from data, recognizing patterns, generating content, answering questions, and making predictions.

Many people interact with AI every day through virtual assistants, online search engines, fitness trackers, meal-planning apps, and recommendation systems used by grocery stores and food retailers.

How AI Is Being Used in Nutrition

Personalized Nutrition

One of the most promising applications of AI is personalized nutrition. AI systems can analyze information such as:

• Age
• Gender
• Activity level
• Health conditions
• Food preferences
• Dietary restrictions

Using this information, AI can help generate customized meal plans and nutrition recommendations tailored to individual needs.

Nutrition Education

AI can assist nutrition professionals by helping develop:

• Blog posts
• Social media content
• Educational handouts
• Recipes
• Newsletters
• Presentations

These tools can save time and allow professionals to focus more on counseling, teaching, and patient care.

Dietary Assessment

Traditionally, dietary assessment requires detailed analysis of food records and recalls. AI-powered tools can help estimate:

• Calorie intake
• Macronutrients
• Micronutrients
• Portion sizes

Some smartphone apps can even identify foods from photographs and estimate nutrient content.

Chronic Disease Management

AI may assist individuals managing conditions such as:

• Diabetes
• Hypertension
• Heart disease
• Obesity

These systems can track food intake, monitor trends, and provide reminders that support healthier lifestyle choices.

AI in Agriculture and Food Production

The connection between agriculture and nutrition is becoming increasingly important.

Farmers are using AI technologies to:

• Monitor crop health
• Detect pests and diseases
• Improve irrigation efficiency
• Predict harvest yields
• Reduce food waste

These advances may contribute to a more sustainable food supply and improved food security.

Benefits of AI in Nutrition

Increased Efficiency

AI can automate routine tasks, allowing nutrition professionals to spend more time working directly with clients and communities.

Expanded Access

People in underserved areas may gain access to nutrition information and educational resources through AI-powered platforms.

Data Analysis

AI can quickly analyze large amounts of nutrition research and identify emerging trends that would take humans much longer to evaluate.

Personalized Support

Customized recommendations may help individuals make realistic, sustainable dietary changes.

Challenges and Limitations

Despite its promise, AI has limitations.

Accuracy Concerns

AI-generated information is only as reliable as the data it was trained on. Errors and outdated information can occur.

Potential Bias

If training data contains biases, AI systems may unintentionally reproduce those biases in recommendations and content.

Privacy Issues

Many AI applications collect personal information. Users should understand how their data is stored and protected.

Lack of Human Understanding

AI cannot fully replace empathy, clinical judgment, cultural sensitivity, or the therapeutic relationship between a nutrition professional and a client.

The Role of Human Oversight

Human oversight remains essential.

Registered dietitians and nutrition professionals should:

• Verify AI-generated information
• Check references and sources
• Ensure recommendations are evidence-based
• Consider individual circumstances
• Monitor for bias and inaccuracies

AI should be viewed as a tool that supports professional practice rather than replaces professional expertise.

Looking Ahead

Artificial Intelligence is likely to become an increasingly important part of nutrition practice, education, agriculture, and healthcare. Used responsibly, AI can help improve efficiency, expand access to nutrition information, and support healthier food choices.

However, technology works best when combined with human knowledge, compassion, and critical thinking. The future of nutrition will likely involve a partnership between skilled professionals and intelligent technologies working together to improve health and well-being.

Bottom Line

Artificial Intelligence is changing the way we learn about food, manage health conditions, analyze diets, and produce food. While AI offers exciting opportunities, nutrition professionals must continue to provide the expertise, judgment, and human connection that technology cannot replace.

The most effective approach is not to choose between AI and humans—it is to use the strengths of both to create healthier individuals, families, and communities.

References

Academy of Nutrition and Dietetics. Artificial Intelligence and Nutrition Practice.

National Institutes of Health. Artificial Intelligence in Healthcare and Nutrition Research.

World Health Organization. Ethics and Governance of Artificial Intelligence for Health.

International Falafel Day

Falafel is a deep-fried ball, doughnut, or patty made from ground chickpeas, fava beans, or both. Falafel is a traditional Middle Eastern food. It is commonly served in a pita or wrapped in a flatbread known as taboon. The falafel balls are laid over a bed of salads, pickled vegetables, and hot sauce and drizzled with tahini-based sauces. Falafel balls may also be eaten alone as a snack or as part of an assortment of appetizers. Falafel is now found around the world as a replacement for meat and a form of street food.

Recipe: Falafel Pita Sliders

Yield: Serves 4 (serving size: 1 pita half)

Ingredients.
Tahini-Yogurt Sauce:
⅓ cup plain low-fat yogurt
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons cold water
1 tablespoon fresh lemon juice
¼ teaspoon freshly ground black pepper

Falafel:
1 ⅓ cups boiling water
⅔ cup uncooked bulgur
2 garlic cloves
⅓ cup fresh parsley leaves
¼ cup fresh cilantro leaves
¾ teaspoon ground cumin
¼ teaspoon ground red pepper
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 large egg white
3 tablespoons olive oil, divided
2 (6-inch) whole-wheat pitas, halved crosswise
1 cup chopped tomato (1 medium tomato)
½ cup thinly sliced English cucumber
⅓ cup thinly sliced red onion

Directions.

• Combine the first five ingredients in a small bowl to prepare Tahini-Yogurt Sauce. Cover and chill until ready to serve.

• To prepare falafel, combine 1 1/3 cups boiling water and bulgur in a small bowl. Cover and let stand 25 to 30 minutes or until tender. Drain.

• Put garlic through the food chute with the processor on; process until minced. Add bulgur, parsley, cilantro, cumin, red pepper, and chickpeas, and process until smooth. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet; cover and chill for 30 minutes.

• Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook for 3 minutes on each side or until golden brown. Repeat the procedure with the remaining 1 1/2 tablespoons oil and 4 patties.

• Spread 1 tablespoon Tahini-Yogurt Sauce inside each pita. Fill each pita half with 2 patties. Divide tomato, cucumber, and red onion evenly among pita halves, and drizzle each with one tablespoon of sauce.

Nutrition Information. Per Serving: 406 calories; fat 16g; saturated fat 2g; protein 15g; carbohydrates 55g;
fiber 11g; cholesterol 1mg; sodium 442mg

Resources

1. Falafel, From Wikipedia
2. Falafel Pita Sliders

Corn on the Cob, a Delight for All Ages

Corn on the Cob, a Delight for All Ages!
From field to feast, enjoy the sweet, juicy taste of corn on the cob. Perfect for BBQs, picnics, and healthy snacking. Low in fat and naturally gluten-free! #CornOnTheCob #HealthySnacking https://dietitians-online.blogspot.com/2015/06/june-11-corn-on-cob-day.html

Corn grows in "ears," each covered in rows of kernels protected by the silk-like threads called "corn silk" and encased in a husk. Corn’s traditional name is maize, which was known to the Native Americans and many other cultures worldwide. Although we often associate corn with yellow, it comes in many different colors, including red, pink, black, purple, and blue. Corn is now available in markets year-round, and locally grown varieties can be purchased during summer. They taste the best and are usually the least expensive.

Nutrition Information
All varieties of corn provide antioxidant phytonutrients. The exact phytonutrient combination, however, depends on the variety itself. Yellow corn is richer in carotenoids, especially lutein and zeaxanthin. Blue corn has unique concentrations of anthocyanins. Purple corn contains unusually high amounts of protocatechuic acid. Ferulic acid, beta-carotene, vanillic acid, coumaric acid, caffeic acid, and syringic acid are additional key phytonutrients found in corn. Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese, and vitamin B6.

Corn on the Cob with Tomato Salsa

How to Grow Corn

"Crazy About Corn" 
Entertaining song; try it without the butter and salt.

Corn - Immigrant Song with Credits

Resources
1. Eating Well, Healthy Corn Recipes and Cooking Tips

2, Wikipedia, Maize

June is National Dairy Month

Every Age Needs the Nutrients Found in Dairy

A Tribute to the Dairy Industry:

From the Cow and the Farmer to Your Kitchen Table.

Nutrition and Health

Resource: National Dairy Council

Milk, cheese, and yogurt play a critical role in the diets of adults and children by providing essential nutrients. Drinking one cup of milk can help you meet the Dietary Guidelines for Americans’ recommended three servings of daily low-fat or fat-free milk or milk products.

One cup (8-ounce) serving of milk provides the following nutrients: (Information based on one cup of fat-free white milk)

Calcium provides 30% of the Daily Value. It helps build and maintain bones and teeth, and it plays a role in nerve function, muscle contraction, and blood clotting.

Vitamin D provides about 25% of the Daily Value. Vitamin D helps promote the absorption of calcium and enhances bone mineralization.

Protein provides about 16% of the Daily Value and essential amino acids. Protein builds and repairs muscle tissue and is a source of energy during intense physical activities.

Vitamin B12 provides about 22% of the Daily Value. Vitamin B12 helps build red blood cells that carry oxygen from the lungs to the muscles.

Riboflavin (Vitamin B2), provides about 26% of the Daily Value. Riboflavin helps convert food into energy. It is also involved in exercising muscles.

Phosphorus provides about 25% of the Daily Value. Phosphorus helps strengthen bones.

Easy to Prepare Snacks

National Dairy Council

The National Dairy Council provides user-friendly nutrition education materials. It advocates healthy living and is committed to our communities and health care needs. 

National Dairy Council® (NDC) is the nutrition research, education and communications arm of Dairy Management Inc™. On behalf of U.S. dairy farmers, NDC provides science-based nutrition information to, and in collaboration with, a variety of stakeholders committed to fostering a healthier society, including health professionals, educators, school nutrition directors, academia, industry, consumers, and media.

Established in 1915, NDC is comprised of a staff of nutrition science researchers, registered dietitians and communications experts dedicated to educating the public on the health benefits of consuming milk and milk products throughout a person’s lifespan. In addition, NDC funds independent research to aid in the ongoing discovery of information about dairy foods’ important role in a healthy lifestyle. This research provides insights to the industry for new dairy product innovations.

In partnership with its network of state and regional dairy councils, NDC disseminates nutrition programs, materials and research to support government recommendations for improved nutrition for Americans, including consumption of at least three servings of low-fat or fat-free milk and milk products a day.

3-Every-Day™, a Dairy Promotion. Consuming 3-Every-Day™ of Dairy – three daily servings of milk, cheese, or yogurt is an easy way for families to get a powerful punch of nutrients to help build stronger bones and healthy bodies and reduce the risk of osteoporosis. In addition, a growing body of research suggests that enjoying three servings of dairy foods a day as part of a nutrient-rich, balanced diet may help maintain a healthy weight.

American Dairy Association of Indiana's
 Every Single Day TV Spot.

Fuel Up to Play 60 is an in-school nutrition and physical activity program launched by National Dairy Council (NDC) and National Football League, in collaboration with the United States Department of Agriculture (USDA). The program encourages youth to consume nutrient-rich foods (low-fat and fat-free dairy, fruits, vegetables, and whole grains) and achieve 60 minutes of physical activity every day. Visit the Fuel Up to Play 60 website to learn more.

Lactose Intolerance.
National Dairy Council, Lactose Intolerance 

 Celebrating America's Dairy Industry

Messages from the Dairy Councils and Associations

American Dairy Farmers, 1990’s

Maine Dairy and Nutrition Council

Sponsored by the American Dairy Farmers

Tribute to the Dairy Advertisers.

I’m not sure who gets the credit for the Cow Tap Dancing,
but the Message is Milk gets you swinging again.

Additional Resources

International Dairy Foods Association

National Senior Health and Fitness Day - "Living the Best Life: Ageless and Awesome!"

"Living the Best Life: Ageless and Awesome!"

Celebrate the annual National Senior Health and Fitness Day. The goal is to help keep older Americans healthy and fit. National Senior Health and Fitness Day is the nation's largest annual health promotion event for older adults. 

Benefits of Getting Older

Global Aging

Resource

Resources for Seniors from Nutrition.gov

Vinegar Vibes: Unlocking the Magic in the Kitchen

Vinegar Vibes: Unlocking the Magic in the Kitchen

Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and condiment, and they began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities, and it was probably one of our earliest remedies. The Bible references show how it was used for its soothing and healing properties. As recently as World War I, vinegar was used to treat wounds. Today, research is being done to lower the glycemic index of foods and decrease appetite.

Vinegar is an acidic liquid produced from ethanol fermentation in a process that yields acetic acid (ethanoic acid). It also may come in a diluted form. The acetic acid concentration usually ranges from 4% to 8% by volume for table vinegar and up to 18% for pickling. 

Vinegar, as defined by the FDA

CPG Sec. 525.825 Vinegar, Definitions

No standards of identity for vinegar have been established under the Federal Food, Drug, and Cosmetic Act. However, the FDA has established "Compliance Policy Guides" that the Agency follows regarding the labeling of vinegar, such as cider, wine, malt, sugar, spirit, and vinegar blends. In other countries, there are regional standards for vinegar produced or sold in that part of the world.

POLICY:
Historically, definitions have been developed for different types or combinations of vinegars. The United States FDA requires that any " vinegar " product contain at least 4% acidity. This requirement ensures the minimum strength of vinegar sold at the retail level.

FDA considers the following to be satisfactory guidelines for labeling vinegar: Natural vinegar, as it comes from the generators, typically contains more than 4 grams of acetic acid per 100 mL. When vinegar is diluted with water, the label must bear a statement such as diluted with water to _______ percent acid strength", with the blank filled with the actual percent of acetic acid - in no case should it be less than 4 percent. Each of the varieties of vinegar listed below should contain 4 grams of acetic acid per 100 mL.

VINEGAR:

VINEGAR, CIDER VINEGAR, APPLE VINEGAR. The product is made from alcoholic and subsequent acetous fermentations of apple juice.

WINE VINEGAR, GRAPE VINEGAR. The product is made from the alcoholic and subsequent acetous fermentations of the grape juice.

MALT VINEGAR. The product made by the alcoholic and subsequent acetous fermentations, without distillation, of an infusion of barley malt or cereals whose starch has been converted by the malt.

SUGAR VINEGAR. The product is made by the alcoholic and subsequent acetous fermentations of sugar syrup, molasses, or refiner's syrup.

GLUCOSE VINEGAR. This dextrorotatory product is made by the alcoholic and subsequent acetous fermentations of a glucose solution.

SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product is made by the acetous fermentation of dilute distilled alcohol.

VINEGAR IS MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR. The product should be labeled as a blend of the products with the product names in order of predominance. This labeling applies to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.

VINEGAR IS MADE FROM DRIED APPLES, APPLE CORES, OR APPLE PEELS. Vinegar made from dried apples, apple cores, or apple peels should be labeled as "vinegar made from ______," where the blank is filled in with the name of the apple product(s) used as the source of fermented material.

Cooking with Balsamic Vinegar

Below are some of the uses found on the Internet. Many have yet to be tested or researched, making recommendations difficult.

How Does Apple Cider Vinegar Work?

Food Preparation

 1. Soak fish in vinegar and water before cooking it. It will be sweeter, more tender, and hold its shape better. When boiling or poaching fish, a tablespoon of vinegar added to the water will keep it from crumbling so quickly.

 2. Vinegar is used in pickling, vinaigrettes, marinades, mustard, ketchup, and mayonnaise.  

 3. When boiling an egg and it's cracked, a little vinegar in the water will keep the white from running out. (Forget this one. If the egg is broken, throw it out.)

 4. A teaspoon of white distilled or cider vinegar added to the water in which you boil potatoes will keep them nice and white. You can keep peeled potatoes from turning dark by covering them with water and adding 2 teaspoons of vinegar. 

 5. Freshen up slightly wilted vegetables by soaking them in cold water and vinegar. 

 6. Fruits and vegetables. Add 2 tablespoons white distilled vinegar to 1-pint water and use to wash fresh fruits and vegetables, then rinse thoroughly. This is supposed to help kill bacteria in fruits and vegetables. 

 7. Flavor Enhancer. To enhance the flavor of soup, gravy, or sauce, add your favorite specialty vinegar.

 8. Use as a meat tenderizer for tough meat or game.

 9. Simmer a small vinegar and water solution to eliminate unwanted cooking smells.

10. Rice will be fluffier and less sticky if you add a teaspoon of white distilled vinegar to the boiling water before adding the rice.

11. Remove fruit stains from your hands by cleaning them with vinegar.

12. Remove heavy, stale smells from lunch boxes by dampening a piece of fresh bread with white distilled vinegar and leaving it in the lunch box overnight.

Cleaning

 1. White vinegar is often used as a household cleaning product. The acidity is said to dissolve mineral deposits from glass, coffee makers, and other smooth surfaces. Dilution with water is recommended for safety and to avoid damaging the surfaces being cleaned.

 2. Vinegar can be used for polishing brass or bronze.

 3. Vinegar has been marketed as a green solution for some household cleaning problems, such as an eco-friendly urine cleaner for pets and as a weed killer.

Medical

 1. Experts advise against using vinegar preparations for treating wounds. 

 2. Acetic acid solutions were ineffective at inhibiting the growth of Escherichia coli, group D Enterococcus, or Bacteroides fragilis bacteria and only slightly effective at inhibiting the growth of Staphylococcus aureus and Pseudomonas aeruginosa bacteria.

 3. Experts caution against using vinegar as a household disinfectant against human pathogens because chemical disinfectants are more effective. 

 4. Undiluted vinegar may be used effectively for cleaning dentures; unlike bleach solutions, vinegar residues left on dentures were not associated with mucosal damage.

 5. Vinegar is commonly recommended for treating nail fungus, head lice, and warts; however, scientific support for these treatment strategies is lacking.

 6. Vinegar may reduce hunger by reducing the meal-time glycemic load. 

 7. The use of vinegar in controlling blood sugar as an adjunct therapy for individuals with diabetes or prediabetes has yet to be determined.

Additional uses and tips can be found at the Vinegar Institute.


Fat-free vinaigrette Recipes are easy to prepare and can be used as marinades, salad dressings, or sauces.   

Oriental Vinaigrette, Yield: 1 cup; Serving Size: Unlimited

1 clove garlic, cut into several pieces

1 cup rice vinegar (unseasoned)

1 tsp low sodium soy sauce

1 slice of fresh ginger, cut into several pieces

Combine all ingredients, stirring well. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use them in food preparation later).

Balsamic Vinaigrette Dressing, Yield: 1 cup; Serving Size: Unlimited
3/4 cup water
1/4 cup balsamic vinegar
2 teaspoons capers
2 teaspoons Dijon mustard
1½ teaspoons dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.


Chili-Cilantro Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited
1 small green chili, diced
¼ cup chopped fresh cilantro
¼ cup water
¼ cup fresh lime juice
1 clove garlic
pinch, artificial sweetener
freshly ground pepper to taste
Place all of the ingredients in a food processor or blender. Blend until smooth.


Citrus Herb Vinaigrette Dressing, Yield: 1½ cup; Serving Size: Unlimited
½ medium-sized red bell pepper,
2 medium tomatoes, diced
½ cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
½ cup fresh orange juice
½ cup loosely packed fresh parsley
¼ cup raspberry vinegar
1 Tablespoon dry mustard
2 teaspoons fresh thyme leaves
2 teaspoons fresh tarragon
2 teaspoons fresh oregano
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups


Indian Vinaigrette Dressing, Yield: ¼ cup; Serving Size: Unlimited
¼ cup orange juice
¼ teaspoon ground coriander
¼ teaspoon chopped cilantro
½ teaspoon prepared hot mustard
Put all ingredients in a small bowl and stir. Let sit for about 10 minutes.


Orange and Lemon Vinaigrette, Yield: 1 cup; Serving Size: Unlimited
½ cup wine vinegar
4 Tablespoons lemon juice
4 Tablespoons orange juice
grated rind of 1 lemon
½ teaspoon French mustard
pinch garlic
ground black pepper to taste
Place all ingredients in a bowl and mix thoroughly. Store in the fridge and use within 2 days.


Orange Thai Vinaigrette Dressing, Yield: ½ cup; Serving Size: Unlimited
5 Tablespoon orange juice
1 teaspoon minced ginger
1 teaspoon minced garlic
1 Tablespoon low-sodium soy sauce
¼ cup rice vinegar
pinch of cayenne
Whisk together all ingredients with a fork.


Parsley-Tomato Vinaigrette Dressing, Yield: ¾ cup; Serving Size: Unlimited
¼ cup tomato juice (low sodium)
Pinch of cayenne pepper
¼ cup red wine vinegar
½ teaspoon oregano, fresh
1 Tablespoon onion, minced
½ teaspoon black pepper
¼ cup parsley chopped fresh
½ cup tomatoes, chopped, fresh
1 garlic clove, minced
Place all ingredients in a blender or food processor. Process until smooth.


Red Pepper Vinaigrette, Yield: ½ cup; Serving Size: Unlimited
¼ cup apple juice
¼ cup cider vinegar
2 tablespoons white onion
1 cloves garlic, pressed
Pinches of rosemary and thyme
½ teaspoon dried whole oregano
½ teaspoon dry mustard powder
½ teaspoon paprika
½ of a roasted red bell pepper
Mix in a blender. Blend thoroughly and chill overnight.


Tomato Vinaigrette, Yield: ½ cup; Serving Size: Unlimited
½ cup tomato, chopped
2 Tablespoons white wine vinegar
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon Dijon mustard
Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.