DRESSINGS SAUCES & DIPS

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 serving

½ 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

BOILED EGG MAYONNAISE

2 servings

3 boiled eggs

3 tbsp water

2 tsp mustard (optional)

Cook the eggs in water for 8 minutes, peel them warm and put them in a bowl. Add the water and the mustard. Grind with an immersion blender to obtain a mayonnaise of your liking. Adjust the amount of water. Do not add salt or oil.

Per serving 80 gr

Cal: 120 P: 10.5 F: 9.4 Cb: 0.4

BREADCRUMBS

*You can use this recipe 1 time per week once you have completed your goal

2 servings

¼ cup ground almonds
¼ cup ground whole grain oats
Dried herbs of choice (basil, thyme, oregano, rosemary, coriander)
2 egg whites

The idea is that almonds and oats look like breadcrumbs, not as finely ground as flour.

In a deep plate mix the ground almonds with the ground oats and the herbs. In another deep plate pour the egg whites and mix with a fork.

With this you can bread chicken, fish, meat, shrimps, vegetables, etc.

Dip the piece in the egg whites and then in the oat mixture and put it on a oven tray lined with parchment paper.

Then bake as necessary.

Cal: 101.3 P: 7.2 F: 3.4 Cb: 8.8

GHEE

500 ml

*The ghee can be used in replacement of olive oil or coconut oil in the same amount assigned in your plan. (It does not work to replace the coconut oil if you have it assigned in the morning in the intermittent fasting plan)

The ghee is butter that has been clarified eliminating water, lactose and casein. It is ideal for people who are allergic to dairy. It has the quality of being able to use high temperatures (250º C) without burning. It has a soft nut aroma.

750 grams of butter without salt, of good quality
thick base pot and light to see the content of the background
1 wooden spoon
1 glass bottle with lid
1 fine strainer
1 piece of cheese cloth for strain

Add the butter to the pot over medium heat. Once the butter melts and the solids begin to boil, a foamy and a whitish layer will be formed. Then these solids will begin to disolve and will go to the bottom.

Large bubbles and a thick layer are formed on the surface. Now turn down heat to low and stir gently from time to time to prevent solids from sticking to the bottom of the pot.

Lower heat to a minimum and let it boil, stirring a few times until you have a layer of thin foam and the solids look brown at the bottom.

When there is little foam and is golden yellow is ready. Turn off the heat and let cool a little. Then put the strainer with the cheese cloth on the bottle and strain the ghee, taking care not to remove the solids from the bottom of the pot.

Wait for the ghee to be cold to cover the bottle. It can last several months at room temperature. You can also refrigerate it, consider that it will get solid.

1 tbsp (14 gr)
Cal: 112 P: 0 F: 13 Cb: 0