Celebrate spring with colorful nutrition

Take advantage of what’s in season to maintain a healthy diet

March is National Nutrition Month and there’s no better time than now to take notice of whether you consume enough nutritious elements in your diet. The Centers for Disease Control (CDC) and the USDA’s MyPlate nutrition guidelines recommend most adults eat 1 ½–2 cups of fruit per day and 2–3 cups of vegetables per day. According to the CDC, only 12.2% of adults meet the recommended daily fruit intake and only 9.3% of adults meet the recommended daily vegetable intake. These scary stats bring more tears to our eyes than slicing onions!

If you feel as though you fall short of these dietary to-do’s, don’t fret. Your friends here at O have whipped up some appetizing advice just for you!

Seek out what’s in season

Each season offers abundance in an array of produce. Some of O’s favorite spring splendors include: artichokes, asparagus, broccoli, corn, fennel, green beans, mango, oranges, pineapple, radicchio, radish, spinach, strawberries, swiss chard and watercress. We could go on and on, but you can choose your favorites from this list of fresh fare available in spring.

A diet rich in fruits and vegetables has a heap of health benefits and is vital to preventing such risks as obesity, type 2 diabetes, heart disease, high blood pressure and cancer. Make sure to mix a variety of nutritious and delicious elements into your diet in order to reap the rewards.

Decorate your diet with color

You’ve probably heard the phrase “eat the rainbow” and we couldn’t agree more. Naturally adding color to your plate in the form of fresh fruits and vegetables is a great way to incorporate a broad variety of vitamins and minerals into your daily diet. Plus, colorful cuisine is visually appealing and can encourage picky eaters to take a bite out of better-for-you foods.

Below is a special selection of O Olive Oil & Vinegar recipes that include fresh fruits and vegetables that are in season in spring and/or year-round. Plus, we’ve represented every color in the rainbow in this collection. Okay, now we’re just showing off…



Grapefruit, Kale Crunch Salad

Cranberry Shrub

Beet and Blood Orange Salad

Tomato Bruschetta

Roasted Red Snapper with Cherry Tomato Salsa


Grilled baby Carrots with O Sherry Vinegar

Blood Orange and Jicama Salad


Restorative Tonic

Grilled Corn with O Jalapeño Garlic Olive Oil

Sonoma Spring Vegetable Salad




Super Green Smoothie with O Organic Apple Cider Vinegar

Green Goddess Dressing

Lime, Feta, Mint & Grilled Chicken Salad

Chilled Asparagus Soup with O Fresh Basil Olive Oil

Healthy Winter Pesto



Pork with Prunes and O Fig Balsamic Vinegar

Roasted Eggplant, Garlic and Tomato Salad

Radicchio Endive Fennel Salad


Spicy Fruit Salsa































Treat your ticker and your taste buds

Olive oil is an essential element of a heart-healthy diet.

For years, the Mediterranean diet has received a lot of attention in health media and is shining in the wellness news spotlight once again. In fact, U.S. News & World Report ranked the Mediterranean Diet as the #1 best diet overall in 2019, stating that the best diets are “easy to follow, nutritious, and effective for weight loss and preventing diabetes and heart disease.” Generally, the Mediterranean diet is based on the traditional eating habits of the cultures in the Mediterranean region and has a lot in common with the American Heart Association’s dietary recommendations. One shared element happens to be a specialty of ours: olive oil!

When consumed in moderation as a part of a healthy diet, olive oil promotes heart health. How so, you ask? Here’s a few fun facts to feast on…

  1. Olive oil naturally contains polyphenols, which act as antioxidants and protect cells against inflammation and diseases such as atherosclerosis (a condition in which arteries become stiff and can cause various cardiovascular complications). High-quality extra virgin olive oils are packed with extremely high levels of polyphenols!
  2. Olive oil is considered a top source of monounsaturated fats and polyunsaturated fats (aka the “good fats”), which your body cannot produce itself and needs to support cell growth and as a vital source of energy. These healthy fats help to lower bad cholesterol levels, reduce triglyceride levels in your blood and improve total cholesterol, reducing the risk of cardiovascular disease. So, swap out saturated or artificial fat sources for fresh, smooth olive oil instead!
  3. When combined with vinegars and/or herbs (which usually have little or no calories or sodium), olive oil can liven up vegetables and salads with ease, making it convenient and enjoyable to consume more of the necessary and nutritious elements of a healthy diet that you might otherwise consider bland. A healthy diet supports a healthy lifestyle, which prevents obesity and chronic disease. Oh, and let’s not overlook the obvious. When you make vinaigrettes at home, you know exactly what you’re putting into your body and can avoid the excess calories, sodium, sugars and additives that many store-bought dressings are drowning in. Win-win!

It’s no wonder that many consider olive oil a superfood (including us, naturally). Do your heart a favor and incorporate olive oil and vinegar into your healthy diet! O’s olive oils are rich in polyphenols and antioxidants, and our flavorful vinegars have no added sugars, caramel coloring or sodium. All O products are free from artificial anything and are sourced and made in sunny California.

Treat your ticker and your taste buds to olive oils and vinegars galore with O, and cheers to your health!


1.       https://www.cooc.com/health-nutrition/

2.       https://www.mayoclinic.org/diseases-conditions/arteriosclerosis-atherosclerosis/symptoms-causes/syc-20350569

3.       https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats

4.       http://www.internationaloliveoil.org/estaticos/view/89-the-antioxidant-properties-of-the-olive-oil

5.       https://www.health.harvard.edu/blood-pressure/is-your-salad-dressing-hurting-your-healthy-diet

~ O’s Valentine Menu Suggestions ~

This Valentine’s Day, avoid the restaurant crowds and calorie-rich foods.

Instead, celebrate by staying in and preparing a heart-healthy meal for your sweetheart. Try O’s Valentine Menu Suggestions and be sure to win their love.

Blood Orange & Jicama Salad

Petite Frisée Salad in Parmesan Cups

Grilled Salmon & Veggies with O Fresh Basil Olive Oil

Fresh Strawberries with O Oak Aged Balsamic Vinegar

Brownies with O Blood Orange Olive Oil

7 Reasons Why O Vinegars


  1. Clean food. 100% transparent. No caramel coloring. No artificial anything.
  2. Small batches aged in Sonoma. Time truly does make a difference for complex, rich flavors.
  3. Obsession with quality. We rely on family tradition, innovative recipes and premium local ingredients.
  4. Good grapes. We source premium wines from the heart of California wine country.
  5. Delicious. We are the leading artisanal vinegar maker in California. Gourmet Magazine says “I’ve never tasted a better vinegar.”
  6. Live. Each vinegar contains live cultures.
  7. Award-winning. Our vinegars have won multiple SOFI awards at the International Fancy Food Show in NYC (the best of the best)!

Want to try for yourself? Shop all vinegars!

Bon Appétit loves O


Check it out! Bon Appétit includes O White Balsamic Vinegar as a great example of a top-shelf product for those dishes that “…need a touch of agrodolce, or sweet-tart flavor…white balsamic is aged for much less time [than regular balsamic] to produce a floral and fruity condiment with a sweet finish.” Give ours a try!

White balsamic vinegar adds a bright, sweet character to dishes

Chef David Nayfeld uses white balsamic vinegar to add a sweet-tart flavor and brighten up vegetable dishes and salads at Che Fico in San Francsico. Its floral, fruity notes and sweet finish combine well with butter for a Brussels sprouts glaze in a salad made with honey-roasted squash, cured meats, cheese and marinated chickpeas.

Read the full article on bonappetit.com.

What’s the Healthier Choice?

Looking for ways to have a healthier diet comes down to the details sometimes. One of which is whether to use coconut oil or olive oil for cooking healthy meals. Although both have their unique benefits, the article below by The New York Times goes into detail with a more comprehensive look at making the healthiest selection. O is proud to offer delicious oils and vinegars that set the path for making healthy choices.




Read article

Don’t be a victim of olive oil fraud.

You can trust O!

Learn more about how you could be drizzling counterfeit EVOO in articles by Money Magazine, CBS’s 60 minutes, and Olive Oil Times.

O’s Extra Virgin olive oils come from organic family farms, and are 100% Californian. So why not cook with the confidence of knowing where your EVOO is sourced?

That Olive Oil You’re Cooking With? It’s Probably Fake


Italy Arrests 33 Accused of Olive Oil Fraud

Brazil Reveals Widespread Olive Oil Fraud

Find O in Sunset Magazine’s Kitchen

Looking for a way to spruce-up your salads?

Try fragrant O Orange Blossom Champagne Vinegar. As featured in Sunset Magazine’s kitchen, try it for meals that call for a more elevated treatment. Drizzle on a little vinegar over white peaches, Persian cucumbers or roasted beets.

Pure and fresh, this vinegar is a pantry favorite.

O Honey White Balsamic Vinegar featured in Better Homes & Gardens

Featured in the May issue of Better Home & Gardens , O Honey White Balsamic Vinegar is a must-have in your pantry.

This delicious vinegar will give your dishes a boost of flavor, and it’s a healthy addition to your diet. As Better Homes & Gardens describes “acidic foods can boost immune systems, jump-start energy, and improve digestion.”

Try it with your next meal!

Cardiologist Dr. Steven Gundry loves O!

Watch this video to find out why we need more olive oil to improve our health.

Dr. Gundry talks about the benefits of olive oil for heart health. He demonstrates how its consumption protects our arteries with an informative experiment.

This is another great example of how O products are not only delicious, but nutritious as well.