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Menu Planner.  Interactive menu planner designed to guide daily food and meal choices based on your calorie needs. It can be used in advance to plan a meal, or at the end of a day to add up total calories, fat, and carbohydrates consumed.

Have-A-Bite Cafe.  An interactive menu planner designed by the Washington Dairy Council and Pacific Science Center.  Visit the Nutrition Cafe' for more interactive nutrition fun and learning.



Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and as a condiment and it was they who began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities and, indeed, 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 being used to treat wounds. And today, it is being researched as a means to lower the glycemic index of foods and decrease the appetite.

The following Fat Free Vinaigrette recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.

Fat Free Vinaigrette Recipes

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

1 clove garlic, cut in several pieces
1 cup rice vinegar (unseasoned)
1 tsp low sodium soy sauce
1 slice fresh ginger, cut in several pieces
Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use in food preparation at a later time).

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
1 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: cup; Serving Size: Unlimited
1 small green chili, diced
cup chopped fresh cilantro
cup water
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: 1 cup; Serving Size: Unlimited
medium-sized red bell pepper,
2 medium tomatoes, diced
cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
cup fresh orange juice
cup loosely packed fresh parsley
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 1 cups

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

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

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

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

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

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

A Taste of Thai.
    Free Thai recipes.

CalorieControl.org. Some favorite recipes made healthier.
Kids can Cook.   A web site for kids who like to cook. There are sections devoted to how to use cooking utensils, select foods, pick the right ingredients, store food safely.

  Recipes and information on spices.

National Heart, Lung, and Blood Institute  Coordinates activities related to causes of stroke with other research institutes and federal health programs. The Institute has created a series of free recipe eBooks with an ethnic flair.

  • Delicious Heart-Healthy Latino Recipes.  Learn to cook some of your favorite, traditional Latino dishes in a heart-healthy way. This bilingual cookbook contains 23 recipes that cut down on fat, cholesterol, and sodium. NIH Publication Number: 96-4049. Free eBook
  • Vietnamese Heart Healthy Recipes.  This series of publications, Vietnamese Aspire for Healthy Hearts, is written for Vietnamese families. These easy-to-read, bilingual Vietnamese and English fact sheets provide readers with tips and essential information about lowering their risk for heart disease. Publication Number: 04-5203. Free ebook.
National Pasta Association.  Free recipes and everything you ever wanted to know about pasta.


Pillsbury, Kitchen Basics.
Great resource for cooking, weights, measures, and substitutes.

Recipelink.com. Home to thousands of recipes shared by visitors since 1996 and thousands of hand-selected cooking and recipe links. Checkout the Healthy, Low Fat Cooking, and Fitness section
Recipes4Us.   Conversion tables for Cooking.
Talksoy.com.  Designed specifically for consumers looking to incorporate soy into their daily diet, these sites provide an informative overview of soy products including cooking and diet tips. Download the "Great Health, Great Taste Everyday" Recipe Booklet.

U.S. Soyfoods Directories.  A free e-book to download with soy recipes, including tofu, tempeh, textured soy protein, soybeans and more.

Vegetarian Resource Group.   The Vegetarian Resource Group is a non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. In addition to publishing the Vegetarian Journal, VRG produces and sells cookbooks, other books, pamphlets, and article reprints.

                        Prepared by www.Wheelchair-Connection.com and www.Weighing-Success.com

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