DRESSINGS SAUCES & DIPS
ULTRA EASY AVOCADO MAYONNAISE
4 portions
1 tbsp plain, fat-free, unsweetened Greek yogurt
1 avocado
1 tbsp olive oil
3 hard boiled eggs
lemon juice to taste
½ tsp sea salt
Mix everything in the blender, pour into a bowl and enjoy!
Per portion
Cal: 170.5 P: 6.6 G: 13 Cb: 3.8
HEALTHY MAYONNAISE
4 portions
2 hard-boiled eggs
150 g natural fat-free unsweetened Greek yogurt
juice of 1 lemon or to taste
¼ tsp sea salt
1 tbsp olive oil
1 tsp mustard
Place all the ingredients in a tall glass and blend with the immersion blender, and that's it!
Per portion: 70 gr app
Cal: 88.2 P: 7.5 F: 6.4 Cb: 1.4
HOMEMADE SOUR CREAM
8 servings
240 g plain unsweetened fat-free Greek yogurt
10 ml lemon juice
1 pinch sea salt
pepper to taste (optional)
In a small container pour the lemon juice and salt. Stir until the salt dissolves.
In a small bowl, add the yogurt and gradually pour in the lemon juice, stirring to incorporate. Cover with plastic wrap and refrigerate for at least 30 minutes. When serving, stir and sprinkle a little pepper.
Use this cream for your meat, chicken, fajitas or dip recipes.
Per serving: 2 tbsp approx. 30 g
Cal: 15.9 P: 3.2 F: 0 Cb: 1
BOLOGNESE SAUCE
2 servings
1 tbsp olive oil
3 tbsp chopped onion
1 minced garlic clove
400 gr ground beef
½ tsp sea salt
pepper to taste
¼ tsp cumin
¼ tsp oregano
1 cup homemade tomato sauce (recipe in Recipe Book)
1 bay leaf
1 tbsp nutritional yeast
In a large skillet, add the oil and sauté the onion and garlic for about 3 minutes. Add the ground beef, salt, pepper, cumin, oregano, and cook until the onion begins to brown. Add tomato sauce and bay leaf, lower heat until cooked through, about 10 minutes.
Sprinkle with nutritional yeast and serve.
Per serving 250 gr
Cal: 398.8 P: 57.9 F: 23.3 Cb: 11.2
BROCOMOLE
2 servings
2 to 3 broccoli florets (raw or cooked)
juice of 1 lemon
½ avocado (or tofu)
¼ onion
¼ fresh chili pepper seeded (optional)
Place all ingredients in a blender and process. Dip with raw vegetables such as carrots, cherry tomatoes, celery, broccoli, etc.
RED BELL PEPPER SAUCE
6 portions
2 red bell peppers
½ cup basil leaves (optional)
1 minced garlic cloves
1 tbsp olive oil
¼ tsp paprika
¼ tsp sea salt
pepper to taste
Preheat the oven to 400º F. Prepare a baking dish.
Cut the peppers in 2. Remove the stem and seeds, then place them skin side up in the baking dish and spray with a little olive oil spray. Bake for 35-40 minutes.
Remove from the oven, transfer to a bowl and cover with plastic wrap. When they are cold remove the skin.
Transfer the peppers to the blender along with all the ingredients and process until you have a sauce. Pour into a serving bowl and enjoy.
Per portion 40 ml app
Cal: 29.7 P: 0.5 F: 2.5 Cb: 1.5
AVOCADO SAUCE
2 portions
1 ripe avocado
1 tbsp dijon mustard
½ chopped green chili pepper or to taste
juice of ½ lemon
1 tsp sea salt
pepper to taste
½ glass of water or as needed
Place all the ingredients of the sauce in the blender and little by little add water until it is creamy or of the consistency that you want.
You can add this sauce to vegetables noodles as zucchini noodles, cucumber noodles or carrot noodles.
Per serving 120 ml app
Cal: 171.5 P: 2.3 F: 10 Cb: 8.1
GUACAMOLE
1 serving½ mashed avocado
¼ diced tomato
½ tbsp diced onion
1 tsp chopped cilantro
1 tsp sea salt
Mix all ingredients with a fork.
Per serving: 100 gr
Cal: 175.1 P: 2.4 F: 10.1 Cb: 9.1
BARBECUE SAUCE
1 cup (200 gr app)
¾ cup homemade ketchup (recipe in Recipe Book)
1 tbsp apple cider vinegar
1 tsp stevia powder or to taste
2 tsp smoked paprika
1 tsp ground cumin
1 tsp sea salt
¼ tsp pepper or to taste
1 tsp red chili pepper sauce (optional)
2 tbsp coco aminos
¼ tsp garlic powder
¼ tsp mustard
2 tbsp liquid smoke
Place all the ingredients of the barbecue sauce in a small pot over medium heat. When it starts to boil, lower the heat and cook for 5 minutes.
Per serving: 1 tbsp 15 gr app
Cal: 7.6 P: 0.2 F: 0 Cb: 1.9
KETCHUP
¾ cup (180 gr app)
170 gr homemade tomato sauce
1 tbsp stevia powder or to taste
½ tbsp vinegar
¼ tsp paprika
1/8 tsp ground cloves
1/8 tsp mustard powder
Put the tomato sauce in a pot to heat, add the vinegar, paprika, cloves, mustard and stevia. Stir to combine, leave a few minutes and remove from heat. Grind with an immersion blender.
Refrigerated ketchup can last 7-10 days.
Per serving: 1 tbsp 14 gr aprox
Cal: 3.4 P: 0.2 F: 0 Cb: 0.8
CARAMEL
150 gr allulose poder
50 ml water
3 tbsp just boiled water
Place allulose and 50 ml of water in a small saucepan over medium heat. Stir occasionally until golden brown, about 15-20 minutes. Remove from heat and gradually add boiled water to the caramel until it reaches a more liquid consistency. Set aside.
COCONUT CONDENSED MILK
1 cup (11 tbsp app)
400 ml unsweetened coconut milk or cream
¼ cup stevia powder
In a small saucepan, heat the coconut milk over medium heat until it boils.
Then lower the heat and add the stevia. Stir until the mixture thickens and reduces by half, about 30 minutes.
Once cool, refrigerate. If it is very thick you can warm it or add a little water.
Per serving (2 tbsp = 36 gr)
Cal: 64.4 P: 0.3 F: 6.6 Cb: 0.9
AVOCADO PESTO
2 servings
1 ripe avocado
¼ cup fresh basil leaves
½ tbsp fresh parsley
½ clove garlic
1 tsp sunflower seeds
½ tbsp lemon juice
water
¼ tsp sea salt
pepper to taste
Place all the ingredients in a food processor and add water until creamy. Season with salt and ground pepper.
Per serving
Cal: 174.8 P: 2.4 F: 11.1 Cb: 7.3
CUSTARD CREAM
500 ml app
500 ml almond milk
2 tsp vanilla extract
1 lemon peel
2 egg yolks
4 tbsp powdered stevia or to taste
10 gr unflavored gelatin and ¼ cup water
Pour the gelatin sprinkling as shower in ¼ cup of water and let it hydrate for 10 minutes. Set aside.
In a pot over medium heat add the milk, vanilla and lemon peel, and heat avoiding boil and stir with a wooden spoon. Take off the heat and remove the lemon peel.
In a medium bowl, beat the egg yolks with the stevia powder until well combined. Now add the hot milk in a thin stream over the yolks whisking constantly to prevent them from curdling.
Now pour this mixture back to the pot and heat slowly over low heat for about 5 minutes. (Do not boil). Then remove from heat and keep stirring for another minute.
Heat the gelatin in the microwave for 10 to 15 seconds to melt. Pour into the cream and stir with the hand mixer to avoid lumps.
Transfer to a glass container and cover with plastic wrap to prevent a hard coating.
Once cold refrigerate for consistency.
It is enough for a tart of 22 cms in diameter app.
Per serving: ¼ cup (60 ml)
Cal: 34.7 P: 1 F: 2.2 Cb: 1.8
Per 500 ml:
Cal: 277.6 P: 8 F: 17.6 Cb: 14.4
YOGURT AND MUSTARD SAUCE
5 servings
1 plain unsweetened Greek yogurt
2 tbsp water
2 tsp mustard
pinch of salt
pepper to taste.
In a bowl put the yogurt and mustard, stir and add water according to the consistency you want. Season with a pinch of salt and pepper.
1 serving: 25 gr
Cal: 21.3 P: 2.4 F: 0 Cb: 2
HOMEMADE TOMATO SAUCE
4 servings
1 kg peeled ripe plum tomatoes
1 tbsp olive oil
¼ chopped onion
1 minced garlic clove (or to taste)
1 tsp sea salt
pepper to taste
1 tsp oregano
Crush the tomato in the food processor as your preference: puree or in chunks.
Add the oil to a skillet and sauté the garlic and onion until golden. Add the crushed tomatoes and season with salt, pepper and oregano. Cook semi covered over low heat for 1 hour, stirring occasionally. Rectify the seasonings.
When cold you can refrigerate for a few days or freeze to extend the duration.
Per serving: 125 gr ½ cup app
Cal: 90 P: 2 F: 3.7 Cb: 9.7