Recipes » Sauces, Dips and Dressings

Add flavor to your vegetables and fruits with sauces, dips or dressings that can be quick and easy to prepare. Try these recipes that are low in fat, rich in flavor and a good source of nutrients.

Ginger-Citrus Dressing

Yield: Approximately 1 cup


  • ¼ cup grated ginger root
  • 2-4 tablespoons fresh lemon or lime juice with zest
  • 1 cup rice vinegar
  • ¼ cup honey, optional

Blend ingredients. Chill.

Serve with sliced fruit, potato rounds, or vegetable bits.

Serving Size:
2 Tbsp. (Amount Per Serving) Calories: 35; Carbohydrate: 9g; Cholesterol: 0mg; Sodium: 280mg; Dietary Fiber: 0g; Protein: 0g; Fat: 0g.


Ranch Style Dip

Yield: Approximately 2 cups


  • 1 (16 ounces) container low-fat cottage cheese
  • 2-4 tablespoons water OR skim milk OR low-fat milk
  • ½ teaspoon onion powder OR 2 tablespoons round onion
  • ½ teaspoon pepper
  • 1-2 teaspoons dill weed
  • ½ teaspoon garlic powder


  • PLACE cottage cheese, water or milk, onion, pepper, dill weed, and garlic powder in a blender and BLEND at medium to high speed.
  • For thinner consistency ADD more water or milk.
  • POUR mixture into a medium jar, CHILL for several hours or overnight for best flavor.


  • Use 1 (1-ounce) package Ranch Style Dressing Mix instead of individual spices.
  • Serve with your favorites like cherry tomatoes, cabbage, lettuce leaves, broccoli, cauliflower, cucumber, carrots, bell peppers, zucchini strips, etc.
  • Ranch dip may be used as a topping for potatoes, as a salad dressing, or as a dressing base for sandwiches, etc.

Serving Size:
2 Tbsp. (Amount Per Serving) Calories: 20; Carbohydrate: 1g; Cholesterol: 0mg; Sodium: 5mg; Dietary Fiber: 0g; Protein: 4g; Fat: 0g.

Source: Project NEW, College of Tropical Agriculture and Human Resources - Cooperative Extension Service, University of Hawaii at Manoa, online:

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