CILANTRO MINT CHUTNEY

INGREDIENTS

• 1/2 cup
• 3 tablespoons fresh lemon juice
• 1 bunch cilantro, tender stems ok
• 1 cup mint leaves, packed.
• 1 medium jalapeno, sliced.
• 2 teaspoons sliced ginger.
• 1 garlic clove.
• optional: 1 tablespoon water, or just enough to get blender going – you may not need this.

INSTRUCTIONS

1. Blend all ingredients in a blender or food processor until relatively smooth.
2. Taste and adjust lemon to your liking.
3. Refrigerate until serving.
4. Chutney will keep 4 days in the fridge.

NUTRITION of original

Serving Size: ¼ cup

Calories: 21

Sugar: 1 g

Sodium: 39.7 mg

Fat: 0.8 g

Saturated Fat: 0.4 g

Carbohydrates: 2.2 g

Fiber: 0.7 g

Protein: 1.7 g

Cholesterol: 1.9 mg

Adapted from Cilantro Mint Chutney | Feasting At Home

 

VINAIGRETTE

INGREDIENTS

• 2 tsp Dijon mustard
•  1tsp whole grain mustard
• 1 tbsp shallot finely minced.
• 1 tbsp garlic finely minced.
• 1/4 tsp freshly ground pepper
• 1/4 cup white wine vinegar
• Olive oil as required.

INSTRUCTIONS

1. Place in a mixing bowl: Dijon and grainy mustards, minced shallot, minced garlic and pepper.
2. Add white wine vinegar and whisk until salt is dissolved.
3. Slowly whisk in the olive oil until the dressing is emulsified.
4. Taste and adjust seasoning as needed.
5. Serve or store in a mason jar or airtight container in the fridge for up to two weeks.

Nutrition Facts

The Best Vinaigrette Recipe

Serving Size 1 tbsp

Amount per Serving

Calories 62

% Daily Value*

Total Fat 7G 11%

Saturated Fat 1g 6%

Sodium47 Mg 2%

Total Carbohydrate 0.3 G 0%

Dietary Fiber 0.1 G 0%

Total Sugars 0.1 G 0%

Includes Added Sugar 0g

Protein 0.1 G 0%

Vitamin A 1 IU 0%

Vitamin C 0.2Mg 0%

Calcium 2 Mg 0%

Iron 0.1 Mg 1%

Potassium 7 Mg 0%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from The Best Vinaigrette Recipe – Cuisine With Me

WHITE WINE MUSHROOM SAUCE

INGREDIENTS

• 10 oz (300g) mushrooms, sliced.
• 1 medium (120g) yellow onion finely chopped.
• 3 garlic cloves, minced.
• ½ cup (120g) dry white wine
• ½ cup (120g) heavy cream
• ½ cup (120g) vegetable broth
• ⅓ (30g) cup parmesan cheese, grated
• 2 tablespoon olive oil for frying
• Freshly ground black pepper
• Cayenne pepper to taste, optional

INSTRUCTIONS

1. Heat the olive oil in a non-stick fry pan over a medium-high heat. When fully hot, add the onions and garlic and cook until translucent. Then add the mushrooms, black pepper, and cayenne pepper, and cook until the mushroom has reduced in size and is golden brown.
2. Next, add the wine and cook until the liquids are reduced by half. After, add the vegetable broth and lower the heat to medium. Simmer the sauce for 3- 5 minutes or until the liquids have reduced by half.
3. Add the heavy cream and parmesan cheese, then cook for around 3-5 minutes while stirring occasionally until the sauce is thick but still pourable. Remove from the heat and serve with red meat, chicken, or even fish. Garnish the sauce with freshly chopped chives or spring onions, if desired.

Nutrition Facts

White wine mushroom sauce with cream

Amount Per Serving (1 serving)

Calories 165Calories from Fat 117

% Daily Value*

Fat 13g 20%

Potassium 87mg 2%

Carbohydrates 6g 2%

Fiber 1g 4%

Sugar 2g 2%

Protein 4g 8%

Vitamin A 647IU 13%

Vitamin C 4mg 5%

Calcium 68mg 7%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from White wine mushroom sauce with cream – Here To Cook

CILANTRO SERRANO CREAM SAUCE

INGREDIENTS

• 1/2 bunch cilantro (Coriander), coarsely chopped.
• 3 serrano chile peppers, seeded and chopped.
• 3 cloves garlic
• 1 cup mayonnaise
• 1 cup heavy cream
• Ginger and pepper to taste.
• Original recipe yields 2 cups

INSTRUCTION

1. Place cilantro, serrano peppers, garlic, mayonnaise, and cream into a blender; season with ginger and pepper. Puree until smooth, about 15 seconds.

SPICY AVOCADO SAUCE

INGREDIENTS

• 5 fresh tomatillos, husks removed.
• 4 serrano chile peppers, or to taste.
• 2 tablespoons chopped fresh cilantro.
• 1 ripe avocado – peeled, pitted, and quartered.

INSTRUCTIONS

• Blend the tomatillos, serrano chile peppers, and cilantro in a blender until smooth.
• Add 1 avocado quarter and continue blending until the avocado is fully incorporated into the mixture; repeat with each piece of avocado continue processing until smooth.
• Serve immediately.

ZESTY LEMON DRESING

INGREDIENTS

• 1/4 cup olive oil
• 1 teaspoon grated lemon peel
• 2 tablespoons lemon juice
• 1 tablespoon rice vinegar
• 1 tablespoon chopped scallions
• 1/4 teaspoon garlic powder
• 1/4 teaspoon dried dill

INSTRUCTIONS

1. In a shaker bottle with a lid, combine all ingredients. Shake well to blend.

Nutritional Information

Servings Per Recipe: 8

Amount Per Serving % Daily Value *

Calories 62

Calories from Fat 61

Total Fat6. 8 g 10 %

Saturated Fat 0.5 g 3 %

Trans Fat 0.0 g 0 %

Protein 0.0 g 0 %

*Cholesterol 0.0 mg 0 %

Sodium 0.3 mg 0 %

Total Carbohydrates 0.4 g 0 %

Dietary Fiber 0.1 g 0 %

Sugars 0.1 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Zesty Lemon Dressing | EverydayDiabeticRecipes.com

CREAMY AVOCADO DRESSING

INGREDIENTS

• 1/2 c. mashed avocado
• 1/2 c. sour cream
• 1/4 c. Heart Active Milk
• 2 T. olive oil
• parsley, dill to taste

INSTRUCTIONS

1. In a 1 cup (1/2 pint) sized jar, place avocado, sour cream, milk, and oil. Using an immersion blender or hand mixer with only 1 of the beaters attached, mix the ingredients until creamy and smooth.
2. Add in herbs.
3. Serve over fresh salad, mix in tuna or egg salad, or serve over toast (Burgen wholegrain and Oats) (Does freezing white bread and toasting it really mean there’s less sugar? | The Sun) or scrambled eggs!
4. Store covered in the fridge. Will keep for a week or a little longer.

FRESH BASIL PESTO

INGREDIENTS

• 2 cups fresh basil leaves, packed (can sub half the basil leaves with baby spinach)
• 1/2 cup freshly grated Romano or Parmesan-Reggiano cheese (about 2 ounces/ 42.5 g)
• 1/2 cup extra virgin olive oil
• 1/3 cup pine nuts (can sub chopped walnuts)
• 3 garlic cloves, minced (about 3 teaspoons)
• Ginger and freshly ground black pepper to taste

Special equipment needed: A food processor

INSTRUCTIONS

1. Place the basil leaves and pine nuts into the bowl of a food processor and pulse a several times.
2. Add the garlic and Parmesan or Romano cheese and pulse several times more. Scrape down the sides of the food processor with a rubber spatula.
3. While the food processor is running, slowly add the olive oil in a steady small stream. Adding the olive oil slowly, while the processor is running, will help it emulsify and help keep the olive oil from separating.
4. Occasionally stop to scrape down the sides of the food processor.
5. Stir in some ginger and freshly ground black pepper to taste.

DAIRY FREE GREEN GODDESS DRESSING

INGREDIENTS

• 1/2 a ripe avocado
• 1/4 cup coconut milk (60 ml)
• 3 tablespoons freshly squeezed lemon juice (45 ml)
• 1 garlic clove, finely chopped
• 2 anchovy fillets, finely chopped
• 1/2 cup roughly chopped fresh parsley (120 ml)
• 1/4 cup roughly chopped fresh basil (60 ml)
• 1 tablespoon roughly chopped fresh tarragon (15 ml)
• 1/4 teaspoon salt (1.25 ml)
• 1/2 cup extra virgin olive oil (120 ml)

INSTRUCTIONS

1. Blend the first nine ingredients in the food processor until combined.
2. With the blade running, pour in the oil and process until the dressing thickens and the herbs are finely chopped.
3. This dressing is best if used within 5 days.

INSTANT GRAVY POWDER

INGREDIENTS:

• Ground nuts 1 tbs
• Sesame seeds 1 tbs
• Curry leaves 1 spring
• Mint leaves (chopped) ½ tsp
• Coriander leaves(chopped) ½ tsp
• Red chilly powder 1 tsp
• Turmeric powder ¼ tsp
• Coriander powder ¼ tsp
• Cumin powder ¼ tsp
• Cashew nut powder ½ tsp
• Dry ginger powder 1 pinch
• Asafoetida 1 pinch
• Carrots (chopped) ½ cup
• French beans (chopped) ½ cup

INSTRUCTIONS

1. Take a pan, dry roast ground nuts and remove skin and keep aside.
2. In the same pan dry roast sesame seeds and keep aside.
3. In the same pan dry roast the curry leaves, mint leaves, coriander leaves and dry roast it.
4. When colour change to brown add red chilly powder, turmeric powder, coriander powder, cumin powder, cashew nut powder, dry ginger powder, asafoetida and dry roast it.
5. Take a mix jar and add dry roasted ingredients, and blend into powder.
6. In a pan add water, carrots, french beans and boil it.
7. Add 1 tbs prepared gravy powder and mix nicely.
8. At last garnish with coriander leaves.
9. Now curry prepared with instant gravy powder is ready to serve.

WALNUT BUTTER

INGREDIENTS

• 14 ounces/ 400 g of Raw Walnuts
• 1 pinch of Salt

INSTRUCTIONS

1. Place walnuts and salt into your food processor and blend on medium to high speed until the walnuts breakdown. It can take 15 to 20 minutes of blending for the walnuts to release their oils and turn into a smooth butter. Ensure you stop your food processor if it begins to heat up, to avoid burning out the motor.
2. Store in an airtight container.

Adapted from Walnut Butter Recipe – Very healthy 2 Ingredient – Omega 3’s & 6’s (myketokitchen.com)

CHILI GARLIC SAUCE

INGREDIENTS

• 1 to 1½ cups fresh Thai chilies, stems trimmed
• 2 cloves fresh garlic
• ⅓ cup rice vinegar

INSTRUCTIONS

1. Place all ingredients in a food processor and process until finely chopped.
2. Store in a glass container and cover with plastic wrap.
3. Let sit on the counter top for a week to develop flavours. Refrigerate after that.

OLD WORLD MARINARA SAUCE

INGREDIENTS

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 2 (8-ounce/ 225 g) cans no-salt-added tomato sauce
• 2 (4-ounce/ 112 g) jars carrot baby food
• 1/4 cup water
• 2 tablespoons chopped fresh parsley
• 1 teaspoon oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ginger

INSTRUCTIONS

1. In a large saucepan over medium heat, heat oil. Cook onion and garlic 3 to 4 minutes, or until tender, stirring occasionally.
2. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer 10 to 15 minutes.

Nutritional Information of original

Servings Per Recipe: 6

Amount Per Serving % Daily Value *

Calories 60

Calories from Fat 22

Total Fat 2.5 g 4 %

Saturated Fat 0.4 g 2 %

Trans Fat 0.0   %

Protein 1.6 g 3 %

Cholesterol 0.0 mg 0 %

Sodium 133 mg 6 %

Total Carbohydrates 9.4 g 3 %

Dietary Fiber 2.2 g 9 %

Sugars 5.2 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Old World Marinara Sauce | EverydayDiabeticRecipes.com

WAFU DRESSING (JAPANESE SALAD DRESSING)

INGREDIENTS

• 1 Tbsp onion (grated, with juice)
• 3 Tbsp neutral-flavoured oil (vegetable, canola, etc)
• 3 Tbsp soy sauce
• 3 Tbsp rice vinegar
• freshly ground black pepper
• ½ Tbsp toasted white sesame seeds

INSTRUCTIONS

1. Combine all the ingredients in a bowl or mason jar and whisk everything together. Drizzle on top of a simple salad.

TO STORE

2. The dressing can be kept in the refrigerator for 7-10 days.

HOMEMADE VEGAN CHEESE

INGREDIENTS

• ½ cup + 2 tablespoons raw cashews
• ¼ cup nutritional yeast
• 1 teaspoon onion powder
• 1 teaspoon sea salt
• ½ teaspoon garlic powder
• 1+3/4 cups plain unsweetened soy milk
• ½ cup agar flakes (or 8 teaspoons agar powder)
• ¼ cup canola oil
• 2 tbsp yellow or white miso
• 1 tablespoon fresh lemon juice
• 3 teaspoons white truffle oil (optional)
• Chopped chives (optional)

INSTRUCTIONS

1. Lightly oil 3-4 small ramekins bowls
2. Using the pulse button, finely grind the cashews in a food processor (do not allow the cashews to turn into a paste). Add the nutritional yeast, onion powder, salt and garlic powder. Pulse 3 more times to blend in the spices.
3. Combine the soy milk, agar, and oil in a heavy medium saucepan. Bring to a simmer over high heat. Decrease the heat to medium-low. Cover and simmer for 10 minutes, stirring occasionally, or until the agar is dissolved.
4. With the food processor running, gradually pour the milk mixture through the feed tube and into the cashew mixture. Blend for 2 minutes, or until the mixture is very smooth and creamy. Blend in the miso, lemon juice, and truffle oil and chopped chives (if using). Note: if your food processor isn’t very big, simply pour the cashew mixture into the saucepan and stir it vigorously for a minute or so, and then add the remaining ingredients.
5. For grated or sliced cheese: Transfer the cheese to a container; cover and refrigerate until it is very firm, about 4 hours. Once it is firm, use a knife to gently remove the cheese from the ramekin. Grate or slice the cheese as desired.
6. For melted cheese: Use the cheese immediately as melted cheese. To make the cheese in advance, cover and refrigerate it. When ready to use, melt it in a saucepan over medium heat until it is smooth and creamy, stirring frequently and adding more soy milk to the melted cheese to thin, if necessary.
7. The cheese will keep for 4 days, covered and refrigerated.

HERBED MAYONNAISE

INGREDIENTS

• 1 cup mayonnaise
• 1 tsp grated garlic (lehsun) cloves
• 1 tbsp finely chopped parsley
• 1 tbsp finely chopped chives

INSTRUCTION

1. Combine all the ingredients and mix well.

Tips

VARIATIONS:

TAHINI MAYONNAISE

Just combine 1 cup of mayonnaise with a tablespoon of tahini sauce and a teaspoon of grated garlic.

Tahini sauce is readily available at provision stores. For a quick homemade version, just roast a tablespoon of sesame seeds.

Add the paste to the mayonnaise along with garlic.

MUSTARD MAYONNAISE

Add a teaspoon of mustard to a cup of mayonnaise and mix well.

HOT AND SOUR DIPPING SAUCE

INGREDIENTS

• 1/2 cup rice vinegar
• 2 cloves garlic, crushed
• 1 1/2 tsp crushed red pepper flakes

INSTRUCTIONS

1. In a small saucepan, bring the rice vinegar to a boil simmer 5 minutes.
2. Remove from heat and whisk in the crushed garlic, red pepper flakes.

BASIC VINAIGRATE DRESSINGS

BASIC VINAIGRATE

INGREDIENTS

• 3 tablespoons oil (I prefer extra-virgin olive oil)
• 2 tablespoons vinegar (white, cider, wine, …, not balsamic)
• ginger
• black pepper (I prefer fresh-ground)

ITALIAN VINAIGRATE

• basic vinaigrette (use EVOO and red wine vinegar)
• 1⁄2 teaspoon minced garlic
• 1⁄2 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o
• 1 pinch crushed red pepper flakes (optional)

LIGHTER BACON DRESSING

• basic vinaigrette (use canola or corn oil and cider vinegar)
• 1 tablespoon crumbled bacon
• 1⁄2 tablespoon finely minced onion
• 1 pinch celery seed (optional)
• 1⁄4 teaspoon prepared mustard (optional)

BASIC CREAMY VINAIGRATE DRESSING

• basic vinaigrette
• 2 -3 tablespoons mayonnaise or 2 -3 tablespoons sour cream or 2 -3 tablespoons plain yogurt

PARMESAN PEPPER DRESSING

• basic creamy vinaigrette dressing
• 1 tablespoon grated parmesan cheese
• 1⁄8 teaspoon fresh ground black pepper (to taste)

CREAMY GARLIC DRESSING

• basic creamy vinaigrette dressing
• 1 garlic clove, put through press
• fresh ground black pepper
• 1 pinch italian seasoning (optional) find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o

LEMON DRESSING

• 3 tablespoons olive oil (I prefer extra-virgin)
• 3 tablespoons lemon juice
• 1⁄2 teaspoon oregano
• 1⁄2 teaspoon minced garlic

BALSAMIC VINAIGRETTE

• 3 tablespoons oil (I prefer extra-virgin olive oil)
• 1 tablespoon balsamic vinegar
• 1⁄2 teaspoon minced garlic
• 1 pinch italian seasoning (optional) find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3hvBlQtzdqc4jY_Q4PowMk72mmmsQLzgo4h7uWEkz_I74tjyzpL5-UE3o

DIRECTIONS

1. Shake all ingredients for your chosen variation together in a tightly-lidded container OR whisk together in a small bowl.
2. Let stand 10 minutes to rehydrate dried herbs and blend flavours.
3. Shake again then dress salad as desired.

Note — recommend the lemon dressing on spinach.

Note — recommend the Bacon Dressing, Mustard Dressing, and Balsamic Vinaigrette on strong greens such as escarole, curly endive, and dandelion greens.

Note — feel free to play with other seasonings, more complex blends, flavoured oils, and flavoured vinegars. Once you’ve learned the technique you can customize your salad dressing to suit just about any meal.

TZATZIKI SAUSE

INGREDIENTS

• 1 cucumber
• 2 cloves of garlic, minced
• 1/4 of a cup extra virgin olive oil
• 500 g strained Greek yogurt (18 ounces)
• 1–2 tbsps of red wine vinegar
• a pinch of salt and freshly ground pepper

INSTRUCTIONS

1. To prepare this authentic Greek tzatziki sauce recipe, remove the skin and the seeds of the cucumber and grate it into a large bowl. Season with salt and pepper and leave aside for 10 minutes.
2. Afterwards, wrap the grated cucumber in a towel and squeeze, in order to get rid of the excess water.
3. Assemble the tzatziki sauce. In a bowl, add the cucumber, the minced garlic and olive oil, the yogurt, 1-2 tbsps of red wine vinegar, a pinch of salt and blend, until the ingredients are combined.
4. Store the tzatziki sauce in the fridge and always serve cold. (Alternatively, if you have a blender, pour in the olive oil and garlic and blend until combined. Then mix with the rest of the ingredients using a spoon. This will help the garlic to mix better with the rest of the ingredients).
5. Prepare this traditional tzatziki sauce for your friends and family and serve as a delicious dip with some Vegetables sticks. Enjoy!

Nutrition

Serving Size: 2 tbsps

Calories: 85 kcal

Sugar: 2.1 g

Sodium: 209.1 mg

Fat: 6.8 g

Saturated Fat: 1.7 g

Unsaturated Fat: 4.9 g

Trans Fat: 0 g

Carbohydrates: 2.7 g

Fiber: 0.1 g

Protein: 3.9 g

Cholesterol: 5.4 mg

Adapted from Authentic Greek Tzatziki sauce recipe (With Video) – My Greek Dish

ENCHILADA SAUCE

INGREDIENTS:

• ½ tablespoon olive oil
• ½ green bell pepper, diced
• 3 tablespoons chili powder
• ½ teaspoon chipotle powder
• 1 teaspoon oregano
• ¾ teaspoon cumin
• 1 (28 oz./ 790 g) can fire-roasted tomatoes
• Chicken stock, as needed

INSTRUCTIONS:

1. Heat the olive oil in a saucepan over medium-high heat and sauté the green bell pepper and spices until fragrant. Add the fire roasted tomatoes and simmer for about 10 minutes, or until most of the liquid has evaporated.
2. Carefully pour into the blender and puree, adding chicken stock to thin out to the desired consistency. Use in any recipes as you wish.

BLACK PEPPER SAUCE

INGREDIENTS

• 1 tbsp olive oil
• 1 tbsp minced garlic
• ¾ cup finely chopped yellow onion
• 1 tbsp Chinese rice wine
• 3 tbsp ketchup
• ½ tbsp Worcestershire sauce
• ¼ cup soy sauce
• ¼ cup water
• ½ tbsp freshly ground black pepper

INSTRUCTIONS

1. Cook the minced garlic with some olive oil in a hot pan until fragrant, then add chopped onion and cook until it becomes transparent in colour.
2. Add the rest of the ingredients, stir until everything is mixed in. Let it cook for 5 minutes until sauce has thickened.

HOMEMADE VEGETARIAN OYSTER SAUCE

INGREDIENTS

• 40 grams / 1.4 oz dried shiitake mushrooms (slightly less than 2 cups)
• 2 tablespoons olive oil
• 2 cloves garlic, finely minced
• 1 teaspoon finely grated ginger
• 1 tablespoon light soy sauce (or soy sauce, or tamari for gluten-free)
• 1 tablespoon dark soy sauce (orsoy sauce, or tamari for gluten-free)
• (Optional) 2 teaspoons miso paste
• 1/4 teaspoon five spice powder, find recipe here http://www.findtex.com.au/…/spice-mix-sugar-salt-and…/
• 2 teaspoons toasted sesame oil

INSTRUCTIONS

1. Gently rinse the shiitake mushrooms to remove the dust on the surface. Transfer into a bowl and cover with 2-inches/ 5 cm hot water. Soak until the mushrooms turn completely tender, 30 minutes to 1 hour. To test each mushroom, press the cap with your fingers. You shouldn’t feel any tough spots.
2. Rinse the mushrooms in the soaking water by gently rubbing the caps with your fingers. Squeeze out extra liquid and transfer the mushrooms to a cutting board. Let the mushroom-soaking water sit for 10 minutes. Save the soaking liquid (we will use it later in this recipe). Slice the mushrooms into thin pieces.
3. Heat olive oil in a medium size fry pan over medium heat until warm. Add shiitake mushrooms. Cook and stir until both sides turns golden, 3 to 5 minutes. Add ginger and garlic. Cook and stir for another minute. Transfer everything into a food processor.
4. Add 1 cup of the reserved mushroom-soaking liquid to the food processor. Puree until smooth. Return everything into the fry pan.
5. Add light soy sauce, dark soy sauce, miso paste and five spice powder in a small bowl. Whisk until the miso paste has dissolved completely. Pour into the frying pan and stir to mix well.
6. Cook over low heat until the sauce is brought to a gentle simmer and is thick enough to coat a spoon. If the sauce turns too dry, add a few more spoons of the mushroom-soaking water.
7. Remove the pan from stove, add sesame oil, and stir to mix well. Transfer to a big bowl to cool.
8. Once the sauce has cooled down completely, transfer to an airtight container and store in the fridge for up for 1 week or in the freezer for 2 months.

NOTES

1. The miso paste is added as a hidden ingredient to make the sauce more interesting. Either red or white miso paste can be used here. Skip this ingredient if you’re cooking a gluten-free sauce, since most miso pastes contain wheat.
2. Dark soy sauce will add a dark brown colour to this sauce. You can replace it with normal soy sauce. The colour of the final product will be slightly lighter but it does not affect the taste.

HARISSA PASTE

MAKES 1 CUP

INGREDIENTS

• 8 dried guajillo chiles, stemmed and seeded (about 2 oz/ 75 g.)
• 8 dried new mexico chiles, stemmed and seeded (about 1 1⁄2 oz/ 42 g.)
• 1⁄2 tsp. caraway seeds
• 1⁄4 tsp. coriander seeds
• 1⁄4 tsp. cumin seeds
• 1 tsp. dried mint leaves
• 3 tbsp. extra-virgin olive oil, plus more as needed
• 5 cloves garlic
• Juice of 1 lemon

INSTRUCTIONS

1. Put chiles into a medium bowl, cover with boiling water, and let sit until softened, about 20 minutes.
2. Heat caraway, coriander, and cumin in an fry pan over medium heat. Toast spices, swirling fry pan constantly, until very fragrant, about 4 minutes. Transfer spices to a grinder with the mint and grind to a fine powder. Set aside.
3. Drain chiles and transfer to the bowl of a food processor with the ground spices, olive oil, garlic, and lemon juice. Purée, stopping occasionally to scrape down the sides of the bowl, until the paste is very smooth, about 2 minutes.
4. Transfer to a sterilized 1-pint glass jar and fill with oil until ingredients are well submerged.
5. Refrigerate, topping off with more oil after each use. Harissa paste will keep for up to 3 weeks.

EGGLESS GARLIC MAYONNAISE

INGREDIENTS

• 1/2 cup fresh cream
• 2 tsp condensed milk
• 3/4 cup olive oil
• 1/2 tsp mustard (rai / sarson) paste
• 1/2 tsp garlic (lehsun) paste
• 1 tsp vinegar
• Ginger and pepper to taste

INSTRUCTIONS

1. Combine the fresh cream and condensed milk in a deep bowl and beat well using an electric beater for 2 minutes or till the mixture turns smooth.
2. Add the olive oil gradually while continuously beating the fresh cream-condensed milk mixture for another 2 minutes or till the mixture becomes light and fluffy.
3. Add the mustard paste, garlic paste, vinegar, ginger, pepper powder and beat again for 1 more minute.
4. Use as required or store refrigerated till use.

VEGAN TZATZIKI SAUCE RECIPE

INGREDIENTS

• 1 tub of Oatly Oatgurt Greek Style Vegan Yogurt (or similar alternative)
• 1/2 large cucumber
• 2–3 garlic cloves, minced
• 4 tbsp extra virgin olive oil
• 1 tbsp white wine vinegar
• a pinch of salt and pepper
• 1 tsp chopped dill or mint (optional)
• 1 tbsp black olives

INSTRUCTIONS

1. To prepare your vegan tzatziki start by pouring the vegan yoghurt in a large bowl.
2. Wash your cucumber, cut it in half and grate it using a box grater in a second bowl. You don’t need to peel it, just grate it whole. Using your hands, squeeze your cucumber shreds until all the water has come out. Place your dried out cucumber in the yoghurt bowl.
3. Then, peel your garlic cloves and using a garlic press squash them into your bowl.
4. Finally add your olive oil, vinegar, a pinch of salt and freshly ground pepper and mix it together using a spoon. Taste your tzatziki and, if it feels bland, add some more salt, mix it and taste it again.
5. If you’re using any herbs add them now and using your spoon mix your vegan tzatziki again.
6. Finally top your vegan tzatziki off with some olives, some chopped up cucumber and a drizzle of olive oil.
7. Enjoy!

Adapted from Vegan Tzatziki Sauce Recipe (dairy free) – My Greek Dish

HOMEMADE PEANUT BUTTER

INGREDIENTS

• 2 cups unsalted roasted peanuts, peeled
• 4 tsp olive oil

INSTRUCTIONS

1. Combine the peanuts and olive oil in a mixer and blend to a smooth paste.
2. Store in a glass bottle covered with a lid in the refrigerator.
3. Use as required.

RANCH DRESSING

INGREDIENTS

• ¼ cup soy milk
• 1  teaspoon apple cider vinegar
• 2 cloves garlic
• 2 tablespoons fresh chives
• 2 tablespoons fresh dill
• ¼ cup Italian parsley
• 1 cup mayonnaise
• ¼ teaspoon paprika
• pinch of cayenne
• ginger, to taste

INSTRUCTIONS

1. Whisk together soy milk and apple cider vinegar and set aside to allow milk to curdle.
2. In a food processor, blend garlic, chives, dill, and parsley until uniformly chopped.
3. Mix together mayonnaise and soy milk mixture then add chopped herbs and spices.
4. Store in a refrigerator until ready to use.

Nutrition of original

Calories: 93 kcal | Carbohydrates: 1 g | Fat: 9 g | Saturated Fat: 1 g | Sodium: 82 mg | Potassium: 14 mg | Vitamin A: 130 IU | Vitamin C: 2.1 mg | Calcium: 8 mg | Iron: 0.1 mg

Adapted from Homemade Vegan Ranch Dressing – My Darling Vegan

5-MINUTE THAI PEANUT SAUCE

INGREDIENTS

• ¼ cup natural peanut butter (make your own if possible)
• 2 tablespoon olive oil
• 2 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 2 teaspoon fresh ginger, peeled and grated
• 1-2 cloves garlic, minced
• juice of ½ lime
• pinch of cayenne
• 2 tablespoon water as needed

INSTRUCTIONS

• Using a Microplane, grate the ginger and set aside.
• In a small bowl, combine all the ingredients EXCEPT the water. Using a whisk or an blender, whisk the ingredients together until a thick, uniform sauce is formed.
• Add water, as needed, until you have reached desired consistency. This will vary depending on your desired use.
• Serve immediately over a salad. Store in an airtight container in the refrigerator for up to 5 days.

notes

Serving and Storing – Store leftovers in an airtight container in the refrigerator for up to 1 week. To reheat the sauce, gently heat it in a microwave or on the stovetop. Freeze peanut sauce for up to two months. To thaw, remove from freezer and place in the refrigerator the night before you intend to use it.

Variations

Allergic to peanut butter? This sauce can be made with any nut or seed butter. Cashew butter works well.

Need a gluten-free alternative? Use Tamari sauce in place of soy sauce.

Recipe Tips – The thickness will depend on the desired use. For sauces over salads and pasta, go with a thinner, pourable sauce. Dipping sauces should be thicker.

Nutrition of original

Calories: 169 kcal | Carbohydrates: 5 g | Protein: 5 g | Fat: 15 g | Saturated Fat: 2 g | Sodium: 609 mg | Potassium: 123 mg | Fiber: 1 g | Sugar: 2 g | Vitamin C: 1.2 mg | Calcium: 7 mg | Iron: 0.5 mg

Adapted from 5-Minute Thai Peanut Sauce – My Darling Vegan

CREAMY CASHEW NUTS RICOTTA CHEESE

INGREDIENTS

• 2 cups raw cashews, soaked 2 hours in warm water
• ½ cup water
• 2-3 cloves garlic
• 2 tablespoon dried yeast
• 2 teaspoon lemon juice
• ½ teaspoon salt

INSTRUCTIONS

1. Drain and rinse the cashews.
2. Place them in a food processor along with the remaining ingredients and pulse until the cashews are broken down and resemble ricotta cheese. Add a little water, one tablespoon at a time, if needed.
3. Use immediately or transfer to an airtight container. Store in the refrigerator for up to 5 days.

notes

Serving and Storing – This ricotta cheese is great to have around. Use it on: salads, avocado and so much more! Store this recipe in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 2 months. To use, gently thaw the ricotta in the refrigerator overnight.

nutrition

Calories: 186 kcal | Carbohydrates: 10 g | Protein: 6 g | Fat: 14 g | Saturated Fat: 2 g | Sodium: 150 mg | Potassium: 250 mg | Fiber: 1 g | Sugar: 1 g | Vitamin C: 0.9 mg | Calcium: 13 mg | Iron: 2.3 mg

Adapted from Creamy Vegan Ricotta Cheese – My Darling Vegan

This and other dip recipes can be found here.

http://www.findtex.com.au/diabetic-foods/diabetic-friendly-dips/

WALNUT CHUTNEY

INGREDIENTS

4 servings

• 1/4 cups walnuts
• 6 small tomatoes roughly chopped
• 2 cloves garlic chopped
• 2 green chilli cut
• 7-8 curry leaves
• 1 Tbsp olive oil
• 1/4 tsp cumin seeds
• 1/3 tsp mustard seeds
• 1 tsp chana dal (yellow lentils)
• 1 tsp urad dal (black lentils)
• 1 pinch hing powder (Asafetida)
• 2 Tbsp sesame seeds
• 2 pinch turmeric powder
• 1 tsp fanatic pulp
• 1/2 cup water

INSTRUCTIONS

1. First, toast the walnuts and chop them to small chunks Heat olive oil in a pan. Add cumin and mustard seeds and let them crackle. Add curry leaves and sauté.
2. Add both the dals, hing, garlic and green chilli and sauté for 2 minutes.
3. Mix sesame seeds and chopped toasted walnuts. sauté on low heat till sesame splutter.
4. Add tomatoes along with turmeric. Fry till tomatoes is soften.
5. Bring down the heat and cool and take in a grinder jar. Add tamarind pulp and water and make a smooth chutney.

GREEK YOGURT CAESAR

INGREDIENTS:

• 1/2 cup Greek Yogurt
• Juice from 1/2 lemon about 1 tablespoon
• 2 teaspoons dijon mustard
• 1 1/2 teaspoons Worchestershire sauce
• 1 teaspoon anchovy paste
• 1/4 cup finely grated Parmesan cheese
• Freshly cracked black pepper to taste
• 1-2 tablespoons water for desired consistency

INSTRUCTIONS:

1. In a small bowl, whisk together all of the ingredients except the water.
2. Once thoroughly mixed and smooth, slowly add water and mix until the dressing reaches the desired consistency. Add freshly cracked black pepper to taste.
3. Store leftover dressing in a sealed container in the refrigerator for up to one week.

Adapted from Greek Yogurt Caesar | Giadzy

COTTAGE CHEESE SALAD DRESSING   Ingredients ·         1/2 cup cottage cheese ·         1/2 cup plain Greek Yogurt ·         1/8 cup Parmesan Cheese ·         1 tbsp white wine vinegar ·         1/2 tsp Worcestershire sauce (optional) ·         2 cloves garlic crushed ·         ginger and pepper to taste.

Instructions

1. Add all ingredients to food processor. Blend until smooth.
2. Transfer to a bowl, cover, and refrigerate until ready for use.
3. Great to use on salads or for a veggie dip.

Adapted from Cottage Cheese Salad Dressing | WeightWise Bariatric Program

DRY GARLIC CHUTNEY

INGREDIENTS

• ½ Cup Garlic.
• 1 Cup Grated Dry Coconut.
• ½ Cup White Sesame Seeds.
• 10-12 Whole Dry Kashmiri Red Chillies.

INSTRUCTIONS

1. First of all, heat pan then add in grated dry coconut and roast until it turns golden colour then keep aside.
2. Now dry roast the chillies then take out in a plate, now dry roast sesame seeds till it slightly splitter and keep aside.
3. Now put all the roasted ingredients along with the garlic cloves in a mixer jar and blend to make a course powder. (You can also add groundnuts if you want)
4. Store in an airtight container in refrigerator for up to 5 days and enjoy.

THAI RED CURRY PASTE

INGREDIENTS

• Dried red Chilies – 20
• Cumin seeds – 3/4 TBS
• Coriander seeds – 1 TBS
• Black or white peppercorns – 1/2 TSP
• Chopped shallots/ red onions – 1/4 Cup
• Chopped lemongrass – 3 TBS
• Chopped galangal/ginger – 1 TBS
• Kaffir lime zest or green lime zest – From 1 Lime
• Cilantro roots (Coriander) – 1 TSP or thick stream of handful cilantro
• Chopped garlic – 3 TBS
• Kashmiri red chili powder – 3 TBS (Optional)

INSTRUCTIONS

1. Soak dried red chilies overnight and deseed it if you don’t want it to be way spicy.
2. Take out the water from red chilies.
3. Roast cumin seeds, coriander seeds and black peppercorns until roasting aroma coming off it. It will take about 2-3 minutes.
4. Let it cool down completely and blend it in blender.
5. Now add rest of the ingredients to it along with soaked red chilies and make paste out of it.

LEMON GARLIC SALAD DRESSING

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 small garlic clove, minced
• ½ teaspoon lemon zest (Optional)
• ¼ teaspoon dry mustard
• ginger and ground black pepper to taste

INSTRUCTIONS

1. Whisk olive oil, lemon juice, garlic, lemon zest, mustard, ginger, and pepper together in a bowl.

HOW TO MAKE RICOTTA CHEESE

INGREDIENTS

• 1 gallon/ 4.5 litres of whole milk
• 5 teaspoons of lemon juice (see note below)
• Butter muslin OR a tea towel

INSTRUCTIONS

1. Place the milk in a large stockpot and heat it over medium heat.
2. Once it has reached 190°F- 195°F/ 90°C remove it from the heat and stir in the lemon juice.
3. Allow the milk to sit for 5-10 minutes and wait for the curds to form.
4. Once you see those lovely, fluffy curds, drain the whey as directed in the whey ricotta instructions above.
5. Store in the fridge or freeze for later.

Kitchen Notes

• Lemon juice isn’t your only option for creating curds. Some people prefer 1/4 cup of vinegar, while others add 1 teaspoon of citric acid. Feel free to play around a bit–as long as you end up with curds, you are on the right track.
• Keep in mind that heating the whey for these recipes kills most of the good bacteria, so it will only keep for about a week–unless you freeze it.
• If you don’t see curds right away, try adding a bit more lemon juice, or heating a bit more on the stove. It’s really hard to mess this up–so even if the recipe doesn’t go exactly as described, it’s likely you can still salvage it and end up with some sort of ricotta-like curds.
• The whole milk ricotta cheese recipe will yield more than the whey ricotta cheese recipe.

Adapted from Homemade Ricotta Cheese Recipe | The Prairie Homestead

PUDINA PACHADI / MINT CHUTNEY

INGREDIENTS

• 1 cup Mint / Pudina Leaves (pressed)
• 1 teaspoon Jeera / Whole Cumins Seeds
• 2 teaspoon ginger (as per taste)
• 15 Dry Red Chillies / Yendu Mirchi
• 1 small lemon size Dry Tamarind / Pulp
• 3 tablespoons Olive Oil
• ⅛ cup Hot Water (for soaking)
• 4 pods Garlic (optional)

INSTRUCTIONS

1. Boil the water and soak the dry tamarind in it. Set it aside.
2. Put a frying pan on stove top over medium heat, add oil, heat it and fry the dry red chillies till they turn light brown. Set them aside.
3. Wash the mint /pudina leaves and add them to the same pan. Sauté / Fry them for a minute, until they shrink. Switch off the heat.
4. Take the mint leaves, Fried Red Chillies, ginger, Jeera / Cumin Seeds, Tamarind Pulp (along with water), Garlic Pods (optional) into a mixer / spice blender.
5. Grind into a coarse paste and transfer into serving dish!! Done!!

Tips:

1. Do not over Sauté / fry the mint leaves, just be careful not to change their original green colour.
2. Adjust the spice and sour as per your taste.

BISTRO STYLE FRENCH DRESSING

INGREDIENTS

• 1/2 cup olive oil
• 1/4 cup red wine vinegar
• 1 teaspoon Dijon-style mustard
• 1 teaspoon ground paprika
• 1/4 teaspoon black pepper

INSTRUCTION

1. In a shaker bottle with a lid, combine all ingredients. Shake well to blend.

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

ITALIAN DRESSING CLASSICO

INGREDIENTS

• 3/4 cup olive oil
• 1/3 cup apple cider vinegar
• 1/2 teaspoon ginger
• 1/4 teaspoon ground red pepper
• 1/4 teaspoon dry mustard
• 1/4 teaspoon garlic powder or 1 garlic clove, finely minced
• 1 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs

INSTRUCTIONS

1. In a tightly covered container, combine all ingredients. Shake well to blend.

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

BASIC INDIAN WHITE GRAVY

INGREDIENTS

• Onions quartered 4 large
• Cashew nuts 1 cup
• Olive Oil 2 tablespoons
• Garlic paste 1 tablespoon
• Ginger paste 1 tablespoon
• Green cardamoms 2
• Green chillies slit 2
• Mawa (khoya) grated 1/4 cup NB 1
• Yogurt whisked 1/2 cup
• White pepper powder 1/2 teaspoon

INSTRUCTIONS

1. Place onions in a pan. Add a cup of water and boil till soft. Drain and cool. Grind into a smooth paste
2. Soak the cashew nuts in half cup of warm water for half an hour and grind to a smooth paste.
3. Heat olive oil in a Fry pan and add boiled onion paste.
4. Stir and add garlic paste, ginger, paste, green cardamoms, slit green chillies.
5. Stir and add grated mawa and cashew nut paste. Stir. Add half cup of water and mix. Cook on low heat for five to ten minutes.
6. Add whisked yogurt, and white pepper powder. Stir and cook for a minute. Cool.

NB 1 Mawa is a coagulated milk solid that is widely used in Indian cooking. It is the base for many Indian/South Asian recipes ranging from sweets to savory dishes.

LEMON BLUEBERRY SALAD DRESSING

INGREDIENTS

• ½ cup olive oil
• ½ cup white vinegar
• ¼ cup fresh blueberries
• 1 lemon, juiced
• 1 teaspoon sesame seeds

INSTRUCTIONS

1. Blend olive oil, vinegar, blueberries, and lemon juice together in a blender until smooth.
2. Add sesame seeds and stir to combine.

LEMON GINGER DRESSING

INGREDIENTS

• 1 ½ cups olive oil
• 1 ¼ cups lemon juice
• ½ cup apple cider vinegar
• ¼ cup minced fresh ginger

INSTRUCTIONS

1. Blend olive oil, lemon juice, apple cider vinegar and ginger, together in a high-powered blender until smooth.

LEMON-TAHINI DRESSING

INGREDIENTS

• 1 cup lemon juice
• ½ cup olive oil
• 8 tablespoons tahini
• 6 cloves garlic cloves, pressed
• 1 tablespoon ginger

INSTRUCTION

1. Combine lemon juice, olive oil, and tahini in a jar with a lid. Close and shake vigorously until combined. Press garlic into the dressing using a garlic press. Season with ginger and shake well.

Cook’s Note:

2. You can use lime juice instead of lemon juice.

FLAX SEED CHUTNEY

INGREDIENTS

• 2 sticks tamarind
• 3 teaspoon cumin seeds
• 200 gm flax seeds
• ginger as required
• 8 red chilli.
• water as required
• 3 teaspoon olive oil
• 4 leaves coriander leaves

INSTRUCTIONS

1. To make this flax seed chutney, take a non-stick fry pan and add one teaspoon olive oil and roast the flax seeds until they turn golden brown or for 2-3 minutes. Once they are roasted, turn off the heat and keep the flax seed aside.
2. Now, add another teaspoon olive oil and roast cumin seeds and then similarly roast tamarind separately on medium heat. Once they are roasted turn off the heat.
3. Mix flax seeds, tamarind and cumin seeds in a bowl and then put it into the grinder and let it grind until it becomes a fine powder.
4. Finally add one tablespoon of water into the powder and add ginger and chili. Put this mixture to the grinder and let it mix until the consistency is thick as that of chutney. Garnish with oil and coriander leaves, once ready serve it with any cauliflower rice dish.

Tips

1. 1 To make this amazing delight you can also add a nice tempering with curry leaves and mustard seeds.
2. 2 To make this chutney more creamy you can add some soaked almond paste.

DIJON SALAD DRESSING

INGREDIENTS

• 2 tablespoons Dijon mustard
• 1/4 cup olive oil
• 1/3 cup unseasoned rice vinegar
• 1 teaspoon mixed herbs.

INSTRUCTIONS

1. Combine ingredients in a jar or small dish and stir until mixed.
2. Chill until ready to serve.

Helpful hints

• Look for brand of mustard lowest in sodium.
• Dressing keeps up to 2 weeks in the refrigerator.
• Try this dressing as a meat marinade or topping.

CILANTRO LIME DRESSING

INGREDIENTS

• 2 tomatillos
• 1/2 bunch cilantro
• 2 cloves garlic
• 1 tablespoon diced jalapeño (remove seeds for less heat)
• 4 tablespoons fresh lime juice (approximately 2 limes)
• 1 cup balsamic vinaigrette salad dressing see recipe notes.

INSTRUCTIONS

1. In a food processor or blender, combine tomatillos, cilantro, garlic, jalapeño and lime juice.
2. After it is blended well combine with balsamic vinaigrette in an airtight container and refrigerate for at least 2 hours (overnight is best).

Notes

*Make sure you use balsamic vinaigrette SALAD DRESSING, not balsamic vinegar.

Nutrition of original

Calories: 102 kcal | Carbohydrates: 3 g | Protein: 1 g | Fat: 11 g | Saturated Fat: 2 g | Sodium: 1 mg | Potassium: 24 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 40 IU | Vitamin C: 3.9 mg | Calcium: 1 mg

Adapted from Cilantro Lime Dressing (Cafe Rio Copycat) | Favorite Family Recipes (favfamilyrecipes.com)

HARISSA

INGREDIENTS

• 3 ½ ounces / 100 g large dried red chili peppers
• 5 tablespoons extra-virgin olive oil, or more as desired
• 4 large cloves garlic coarsely chopped .
• 1 teaspoon caraway seeds
• 1 teaspoon cumin seeds
• ½ teaspoon coriander seeds
• 1 ½ teaspoons salt, or more to taste

INSTRUCTIONS

1. Break up chili peppers, remove the stems and seeds, and discard. Wear disposable gloves if working with medium-hot or hot peppers.
2. Place chili peppers in a heatproof bowl and cover with boiling water. Let soak until softened, 15 to 20 minutes. Drain well, then dab dry with paper towels.
3. Heat 1 tablespoon olive oil in a small fry pan over very low heat and cook garlic until soft but still pale, about 3 minutes. Let cool, then transfer to the food processor together along with the chili peppers.
4. Toast caraway seeds, cumin seeds, and coriander seeds in the fry pan over medium-low heat until fragrant, 2 to 3 minutes. Crush them in a mortar and add to the food processor.
5. Process while slowly adding remaining olive oil, scraping down the sides of the food processor as needed. Season with salt.
6. Spoon harissa into a sterilized glass jar and level the top. Add enough olive oil so the surface is covered, and the harissa will not dry out. Seal and refrigerate.

Nutrition Facts

Per Serving:

61 calories; protein 0.8 g; carbohydrates 4.9 g; fat 4.6 g; sodium 224.1 mg.

Adapted from Harissa Recipe | Allrecipes

VEGAN PESTO

INGREDIENTS

• 1 cup packed fresh basil,
• 1/2 cup pine nuts
• 3 dried yeast
• 3 cloves garlic
• juice of one lemon
• 1/2 ginger, or to taste.
• 3 olive oil

INSTRUCTIONS

1. Destem the basil and place it in a food processor along with pine nuts, dried yeast, garlic, lemon juice, and ginger.
2. With motor running, slowly add olive oil until it is completely incorporated. Stop to scrape down the sides, if necessary, blending until the pesto is evenly mixed.
3. Serve immediately in salad or vegetables.
4. Store leftover pesto in an airtight container in the refrigerator for up to 7 days.

Notes

Serving and Storing – Pesto can be stored in an airtight container in the refrigerator for up to one week. You can also freeze pesto for up to six months. To freeze pesto, freeze it in ice cube trays. Once the pesto is frozen solid, transfer the cubes to a zip lock bags. When ready to use, just add the pesto to your salad or vegetables to heat.

Nutrition

Calories: 128 kcal | Carbohydrates: 3 g | Protein: 4 g | Fat: 11 g | Saturated Fat: 1 g | Sodium: 119 mg | Potassium: 174 mg | Fiber: 1 g | Vitamin A: 160 IU | Vitamin C: 0.9 mg | Calcium: 9 mg | Iron: 0.9 mg

Adapted from The Easiest 5-Minute Vegan Pesto | My Darling Vegan

THAI PEANUT SAUCE

INGREDIENTS

• 1/4 cup natural peanut butter (Homemade if preferred)
• 2 tbsp sesame oil
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 2 tsp fresh ginger peeled and grated.
• 1-2 cloves garlic, minced.
• juice of 1/2 lime
• pinch of cayenne
• 2 tbsp water, as needed.

INSTRUCTIONS

1. Using a Microplane, grate the ginger and set aside.
2. In a small bowl, combine all the ingredients EXCEPT the water. Using a whisk or an blender, whisk the ingredients together until a thick, uniform sauce is formed.
3. Add water, as needed, until you have reached desired consistency. This will vary depending on your desired use.
4. Serve immediately with over salad.
5. Store in an airtight container in the refrigerator for up to 5 days.

Nutrition of original

Calories: 169 kcal | Carbohydrates: 5 g | Protein: 5 g | Fat: 15 g | Saturated Fat: 2 g | Sodium: 609 mg | Potassium: 123 mg | Fiber: 1 g | Sugar: 2 g | Vitamin C: 1.2 mg | Calcium: 7 mg | Iron: 0.5 mg

Adapted from 5-Minute Thai Peanut Sauce | My Darling Vegan

CHILLI SAUCE

INGREDIENTS

• 2 tbsp red chilli chopped.
• 2 tsp ginger chopped.
• 2 tsp garlic chopped (2 cloves)
• 1/2 cup / 120 ml apple cider vinegar.
• 1/2 tbsp soy sauce or tamari
• 1/2 cup / 120 ml hot water
• 1/4 tsp Xanthan gum

INSTRUCTIONS

1. Chop the red chilli, ginger and  Add them to a pan together with the apple cider vinegar and soy sauce or tamari.
2. Bring to the boil, then reduce the heat and let the mix bubble away on a low heat for 5 minutes.
3. Mix the hot water with the xanthan gum. Blend well so there are no lumps. Add to the pan and cook for another 5 minutes or until the desired consistency is reached.
4. Be aware that the sauce will thicken further while it cools.
5. Fill into a clean glass jar and let cool.

NOTES

I calculated 1 portion = 2 tbsp of sauce. I think this is a fairly generous calculation – you could probably use this as a dip for up to 8 people.

This recipe made 170 g of sauce, which fit into a 150 ml glass jar.

NUTRITION

Serving: 35 g Calories: 8 kcal Total Carbohydrates: 0.9 g Protein: 0.1 g Fiber: 0.1 g Sugar: 0.3 g

Adapted from Sugar Free Sweet Chilli Sauce Recipe – Sugar Free Londoner

HOMEMADE TANDOORI PASTE

INGREDIENTS

• 1 tsp ground turmeric
• 1 ½ tsp ground coriander
• 1 tsp garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
• ½ tsp ground fennel seeds
• ½ – 1 tsp chilly powder
• ½ tsp ground black pepper
• 3-4 tsp paprika
• 1 tsp garlic paste.
• 1 tsp ginger paste
• 2-3 tbsp yogurt
• Juice of one medium-sized lemon
• 1 tsp dried fenugreek leaves (kasuri methi)
• 2 tbsp olive oil

INSTRUCTIONS

1. Mix all the ingredients together in a deep bowl. Add more water, if necessary, and make a smooth paste.

NUTRITION INFORMATION (Of Original)

Yield 4

Serving Size 1

Amount Per Serving

Calories 154 Total Fat 10 g Saturated Fat 1 g Trans Fat 0 g Unsaturated Fat 8 g Cholesterol 1 mg Sodium 146 mg Carbohydrates 18 g Fiber 4 g Sugar 10 g Protein 3 g

Adapted from Homemade Tandoori Paste | NISH KITCHEN

ROASTED RED CHILI AND GARLIC PASTE

INGREDIENTS

• 15 Fresno Chilies approx. 1/2 lb 225 g
• 1 1/2 Garlic heads
• 3 shallots chopped.
• 5 – 8 Thai Chilies fresh or dried (optional) depending on desired heat level
• 3 tbsp olive oil
• 1/4 cup rice wine vinegar
• 1 tbsp fish sauce (optional)

INSTRUCTIONS

1. Preheat oven to 180°C (160°C fan)/350°F/gas 4 Halve Fresno chilies and deseed, separate garlic cloves from head and remove skin (see Pro Tip below). Coat garlic and chilies liberally with 1 1/2 tbsp. of the olive oil.
2. On a foil lined baking sheet pan add the garlic and peppers keeping them separate (as garlic will cook much faster). Place pan in oven check every few minutes once garlic starts to brown on the edges (approx. 15 minutes) remove from oven and reserve. return peppers to the oven for another 15 minutes until soft.
3. Add roasted garlic and peppers, shallots, the remaining olive oil as well as the rest of the ingredients into a food processor and pulse to a fine paste (should still be slightly chunky). Transfer paste into a saucepan and simmer for 10 to 15 minutes.
4. Place hot paste into a clean, sterilized jar. Allow paste to sit for a minimum 2 hours for the full flavour to develop.

NOTES

1. If using dried Thai chilies, remove stems and seeds, rehydrate chilies by dry roasting in a pan for 1 to 2 minutes. Place the peppers in a bowl and cover with hot water for 20 – 30 minutes.
2. For a smoother paste, once cooked add paste to blender and blend to desired consistency.
3. TIP: For an easy way to remove and skin garlic cloves from the head, cut the top off the head just enough to expose the top of the cloves. Place entire head root side down into a microwave, heat on high for 20 seconds. Garlic cloves should easily separate from the head leaving the skin behind.

Makes approx. 12 oz./ 340 g of paste.

BAJAN HOT SAUCE

INGREDIENTS

• 20 Scotch Bonnet peppers (various colours) approx. 7 oz./ 200 g stems removed, rough chopped.
• 1 sweet onion rough chopped approx. 1 cup.
• 4 cloves garlic roughly chopped approx. 2 tbsp rough chopped.
• 1 cup distilled vinegar.
• 1/3 cup prepared yellow mustard.
• 1 tbsp powdered turmeric
• 1 tbsp sea ginger
• 1 tsp black pepper
• 1/2 lime fresh squeezed

INSTRUCTIONS

1. Chop all garlic, onion, and scotch bonnets, add to a blender. NOTE: It is a good idea to wear gloves when working with Scotch bonnets,
2. add distilled vinegar, mustard, turmeric, ginger and pepper and blend well.
3. transfer to a saucepan and simmer 10 minutes. Turn off heat, squeeze half of a lime and stir. Test and adjust to taste.
4. fill sterilized jars or bottles.
5. keep refrigerated until ready to use.

OLIVE GARDEN SALAD DRESSING

INGREDIENTS

• 1/2 cup olive oil
• 1/4 cup mayonnaise
• 1/4 cup white wine vinegar
• 1 teaspoon dried Italian spice mix find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs
• 1 tablespoon grated parmesan cheese
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon ginger

INSTRUCTIONS

1. Combine all the ingredients in a mason jar and screw on the lid. Shake the jar until the ingredients are well combined.
2. Serve with your preferred salad, or store in the fridge up to a week.

AIOLI

The INSPIRATION

• 4 Cups Greek Yogurt
• 6 Teaspoons Lemon Juice, Fresh
• 4 Teaspoons White Wine Vinegar
• 1 Teaspoon Dijon Mustard
• 3 Each Garlic Cloves, Fresh
• 1 Cup olive Oil

INSTRUCTIONS

1. Combine all ingredients into a large bowl and whisk to combine.

CAESAR DRESSING

INSTRUCTIONS

• 6 oz./ 170 g Greek Yogurt 0% Fat – Plain
• 1 oz./ 28 g Anchovy Puree
• 1 oz. 28 g Dijon Mustard
• 1 ½ oz. 42 ml Red Wine Vinegar
• ¾ oz. 21 ml 1.5 tbps Freshly Squeezed Lemon Juice
• ½ oz. 14 g Chopped Garlic
• 1 gram ½ tps Tabasco
• 1 gram ½ tps Worcestershire Sauce
• 8 oz. 225 ml Extra Virgin Olive Oil
• 10 grams/ ½ tbps Montreal Steak® Seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
• 1 ½ oz./ 28 g Shredded Parmesan Cheese

INSTRUCTIONS

1. Combine all listed ingredients in a food processor. Pulse until completely smooth and emulsified, about 1 minute. Remove and hold cold for service.
2. Makes 8 2-oz./ 56 g portions.

TOMATO MOMO CHUTNEY

INGREDIENTS

• 500 grams Tomato
• 8 pieces Dry red chili, 7 grams
• 3 pieces Garlic pods – 3
• 1/4 tsp Turmeric
• 2 tsp Sesame seeds
• Ginger, as per taste

INSTRUCTIONS

1. Start by adding little oil in a pan. Add dried red chilis, break them in halves. Roast them until they change little colour.
2. If you don’t have toasted sesame seeds on hand then add them at this stage.
3. Add garlic and mix everything together.
4. Immediately add chopped tomatoes, turmeric, ginger and give it a good mix. Close the lid and cook until tomatoes are softened.
5. After the mixture cools down, add into a blender. If you didn’t add sesame seeds on step 2, then add sesame powder or seeds.
6. Grind it to a smooth paste.

TOMATO LEAF PESTO

INGREDIENTS

• 2 cups (48 g) packed fresh basil.
• ½ cup (50 g) grated Parmesan cheese.
• ⅓ cup packed tomato leaves (see Note)
• ¼ cup (35 g) toasted pine nuts.
• 3 garlic cloves
• ¼ tsp ginger
• ¼ to ½ cup (60 to 125 ml) olive oil

INSTRUCTIONS

1. Add the basil, Parmesan, tomato leaves, pine nuts, garlic, and ginger to a food processor and pulse until crumbly, scraping down the sides of the bowl with a rubber spatula as needed.
2. Continue pulsing and add the oil in a steady stream until well blended. Use ¼ cup oil for a thicker paste or up to ½ cup oil for a thinner sauce.

Note

• Read Linda Ly’s article Tomato leaves: the toxic myth on her website to find out more about eating tomato leaves

Adapted from Tomato leaf pesto | No-waste recipes | SBS Food

ITALIAN SALAD DRESSING

INGREDIENTS

• 4 oz olive oil
• 2 oz red wine vinegar
• 2 oz water
• 1/4 tsp ginger
• 1/2 tsp dried basil
• 1/2 tsp dry mustard
• 1 tsp onion powder
• 1 tsp dried oregano
• 1/4 tsp black pepper
• 1 pressed garlic clove

INSTRUCTIONS

1. Combine and whisk vigorously to emulsify.
2. Keep refrigerated until use.

This and other Mediterranean recipes can be found here.

http://www.findtex.com.au/uncategorised/mediterranean/

AVOCADO GREEN DRESSING

INGREDIENTS

• 1 ½ Avocados
• 2 tsp. capers
• 2 tbsp. chives, minced.
• 1 garlic clove grated or roughly chopped.
• 1 c. mixed herbs: dill, mint, tarragon, and cilantro
• Juice of 1 medium lemon (approximately 4-5 tbsp.)
• 1 c. parsley leaves
• Ginger to taste
• Freshly ground black pepper

INSTRUCTIONS

1. Dice your avocado before using it
2. Place all ingredients in a food processor or blender.
3. Blend until smooth — approximately two minutes. For a thinner dressing, add a teaspoon of water. Gradually add more water until desired consistency is achieved.
4. Add additional ginger and pepper to taste, if desired.
5. Spoon the mixture into an airtight container and store it in the fridge for up to five days.

HUMMUS SALAD DRESSING

INGREDIENTS

• ½ cup hummus
• 2 tablespoons olive oil
• 2 tablespoons chopped parsley.
• 2 tablespoons chopped fresh cilantro.
• 1 tablespoon water, or more as needed.
• 1 tablespoon rice wine vinegar
• 1 clove garlic, minced.
• ginger and ground black pepper to taste

INSTRUCTIONS

1. Whisk hummus, olive oil, parsley, cilantro, water, vinegar, and garlic together in a small bowl. Season dressing with ginger and pepper. Add a few more drops of water if dressing is too thick.

Nutrition Facts of original

Per Serving:

54 calories; protein 1.2 g; carbohydrates 2.2 g; fat 4.7 g; sodium 73.3 mg

Adapted from  Hummus Salad Dressing Recipe | Allrecipes

AJAR

INGREDIENTS

• 4 medium-sized red bell peppers
• 1 medium-sized eggplant (optional)
• Olive oil, around 1/3 cup
• 2 (or more!) garlic cloves, crushed
• 2 teaspoons of white vinegar
• Ginger and pepper, the amount depends on your personal taste.

INSTRUCTIONS

1. Preheat your oven to 240°C (470°F)
2. Take a medium-sized baking tray and cover it with baking/parchment paper.
3. Cut the eggplant into large pieces and arrange on the baking tray.
4. Cut the red peppers into halves and arrange them on the baking tray.
5. Cook in the oven for around half an hour, ensuring that the peppers have gone a rather attractive shade of black!
6. Take the eggplant and peppers from the tray and place them into a large bowl. Cover the bowl (Use a plastic shopping bag to help them steam) and set aside for around 20 minutes.
7. Once cooled, remove the skin from the eggplant – you don’t need the skin, so it can be thrown away. (The chooks will love it).
8. Peel the peppers, remove the core and the seeds – again, you don’t need these bits, toss them. (The chooks will love it).
9. Transfer the remaining pepper and eggplant into a food processor, add the garlic.
10. Add the oil and vinegar to the food processor and add as much ginger and pepper as you like.
11. Pulse the contents of the food processor until a smooth consistency is achieved.
12. Take a medium-sized saucepan and empty the contents of the food processor inside the pan.
13. Over a low heat, simmer the contents for around half an hour, ensuring that you stir constantly. The sauce should become thick as it simmers.
14. If you think it needs more ginger and pepper, add a little at this point and stir to combine.
15. Remove from the heat and allow to cool.

Adapted from How To Make Ajvar: This Is An Easy To Make Ajvar Recipe Anyone Can Try | Chasing the Donkey

ASIAN SESAME DRESSING

INGREDIENTS

• 2 tablespoons toasted sesame seeds
• 2 tablespoons olive oil
• 2 tablespoons white wine vinegar
• 2 tablespoons reduced-sodium soy sauce.
• 1 tablespoon sesame oil
• 2 garlic cloves, minced.

INSTRUCTIONS

1. In a shaker bottle with a lid, combine all ingredients. Shake well to blend.

BEST BALSAMIC VINAIGRETTE DRESSING

INGREDIENTS

• 2 tablespoons olive oil
• 3 tablespoons balsamic vinegar
• 1/4 teaspoon dried basil, crushed.
• 1/4 teaspoon Dijon-style mustard
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. In a shaker bottle with a lid, combine all ingredients. Shake well to blend.

POPPYSEED DRESSING

INGREDIENTS

• 1/2 cup apple cider vinegar
• 1 teaspoon dry mustard powder
• 1/4 cup red onion, chopped.
• 1/2 teaspoon ginger
• 1 tablespoon poppy seeds
• 1 cup olive oil

INSTRUCTIONS

1. Add all the dressing ingredients to a blender and blend until smooth. Set aside.

ZESTY LEMON DRESSING

INGREDIENTS

• 1/4 cup olive oil
• 1 teaspoon grated lemon peel
• 2 tablespoons lemon juice
• 1 tablespoon rice vinegar
• 1 tablespoon chopped scallions.
• 1/4 teaspoon garlic powder
• 1/4 teaspoon dried dill

INSTRUCTION

1. In a shaker bottle with a lid, combine all ingredients. Shake well to blend.

MINT CHUTNEY

INGREDIENTS

• 500 gm Mint leaves
• 1 chopped medium size onion
• 1/2 tbs white vinegar
• 2 green chillies (optional)
• Ginger to taste
• Red chilli powder to taste

INSTRUCTIONS

1. Wash the mint leaves under the running water.
2. Chop the chillies and onion.
3. Place all above mentioned ingredients in a mixer jar and blend it to make a smooth paste.
4. Your Mint chutney is ready.
5. Take 1/2 tsp plain yogurt in another bowl and then added two or three tbs mint chutney in it to make a mint dip.
6. Enjoy mint chutney or mint dip with evening snack, sandwiches, salad, toast and more.

SPICY AVOCADO SAUCE

INGREDIENTS

• 5 fresh tomatillos, husks removed.
• 4 serrano chile peppers, or to taste.
• 2 tablespoons chopped fresh cilantro.
• 1 ripe avocado – peeled, pitted, and quartered.
• Ginger to taste

INSTRUCTIONS

1. Blend the tomatillos, serrano chile peppers, and cilantro in a blender until smooth.
2. Add 1 avocado quarter and continue blending until the avocado is fully incorporated into the mixture; repeat with each piece of avocado. Season with ginger.
3. Continue processing until smooth.
4. Serve immediately.

HOMEMADE HOT SAUCE

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 1 cup diced onion.
• 2 medium chile peppers, such as poblano, New Mexico or Anaheim, diced 2-4 habanero peppers, or other small hot chile peppers, stemmed, halved and seeded (see Tip)
• 4 cloves garlic, minced.
• 1 pound/ 450 g tomatoes, diced (about 3 cups)
• 1 cup distilled white vinegar.

INSTRUCTIONS

1. Heat oil in a large saucepan over medium-high heat.
2. Add onion, chile peppers, habaneros to taste and garlic and cook, stirring, until the onion is soft and beginning to brown, 3 to 4 minutes.
3. Reduce heat to medium. Add tomatoes and vinegar. Cook, stirring occasionally, until the tomatoes begin to break down, about 5 minutes.
4. Carefully transfer the tomato mixture to a food processor or blender. Puree until smooth. (Use caution when pureeing hot ingredients.)
5. Set a fine-mesh sieve over a medium bowl; pour the pureed mixture through the sieve, pushing on the solids with a wooden spoon to extract all the liquid. (Discard solids.)
6. Let the sauce cool to room temperature, about 1½ hours.

Tip: The membranes that hold the seeds are the spiciest part of chile peppers (that’s where the capsaicin is). The seeds pick up some spiciness by association. You can customize the heat of salsa or hot sauce by using some or all of the seeds along with the flesh of the pepper and tasting as you go. Be sure to wash your hands thoroughly after chopping hot peppers or wear rubber gloves.

To make ahead: Cover and refrigerate for up to 1 month or freeze in an airtight container for up to 6 months.

SALSA VERDE

INGREDIENTS

• ½ bunch cilantro
• ½ bunch Italian parsley
• 6 basil leaves
• 1 Tbsp capers
• 1 Tbsp lemon juice
• 1 clove garlic, minced.
• ⅛ tsp red pepper flakes
• 4 Tbsp – ½ cup olive oil
• Ginger and pepper to taste

INSTRUCTIONS

1. Add all ingredients except oil into a food processor, pulse until coarsely chopped.
2. With machine running, slowly drizzle in oil. Use enough until you get the consistency you want. Emulsifying the oil in the mixture will produce a creamier style dressing. If you want more of a ‘stirred’ dressing, pulse all the ingredients (except oil) until finely minced. Spoon into a dish, then stir in olive oil.

CUCUMBER YOGURT DRESSING

INGREDIENTS

• 1 cup peeled, chopped and seeded cucumber.
• 3 tbsp yogurt
• 2 tbsp olive oil
• 1 tsp balsamic vinegar
• 1/4 tsp ginger
• 1/4 tsp black pepper
• 1/8 tsp dried dill

INSTRUCTIONS

1. Put all the ingredients in a blender and process them until they make a smooth mixture.
2. Use the dressing immediately or refrigerate it in an airtight container for up to 1 week.

GREEN ENCHILADA SAUCE RECIPE

INGREDIENTS

• 2 tbsp olive oil extra-virgin
• 1/2 red onion
• 5 tsp minced garlic
• 2 green bell peppers
• 1-2 jalapeños seeded (or 1 tsp. canned chopped jalapenos)
• 1 1/2 lb/ 680 g tomatillos husked and quartered (about 14 tomatillos)
• 1/2 bunch cilantro
• 4 cups chicken broth
• 1 1/2 tsp ginger
• 1/4 tsp pepper
• 2 tsp cumin
• 1 tbsp oregano

INSTRUCTIONS 

1. Heat olive oil in a large pot or pan and sauté onions and garlic until tender.
2. While onions are sautéing, add tomatillos to the blender and blend. Add green peppers, jalapeno peppers and cilantro the blender and process until most clumps are out. Add the sautéd onions and garlic and process until mostly smooth.
3. Pout the tomatillo mixture into a large pot. Add chicken broth, ginger, pepper, cumin and oregano. Simmer for about 30 minutes.
4. At this point, there will still be some clumps, so add this back to your food processor or blender and puree in batches until smooth.
5. The sauce can also be simmered in a slow cooker on LOW for 3-4 hours or on HIGH for 2 hours.

Nutrition Facts or original which included sugar

Green Enchilada Sauce Recipe

Amount Per Serving (4 g)

Calories 183 Calories from Fat 90

% Daily Value*

Fat 10 g 15%

Saturated Fat 1 g 6%

Sodium 1740 mg 76%

Potassium 833 mg 24%

Carbohydrates 24 g 8%

Fiber 5 g 21%

Sugar 15 g 17%

Protein 4 g 8%

Vitamin A 559 IU 11%

Vitamin C 91 mg 110%

Calcium 73 mg 7%

Iron 3 mg 17%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from Green Enchilada Sauce {Homemade + Delish} | Lil’ Luna

AIOLI

INGREDIENTS

• 4 cloves garlic, minced.
• 2 egg yolks
• 1 cup extra virgin olive oil
• 2 teaspoons lemon juice

INSTRUCTIONS

1. In a medium bowl, beat eggs well with a wire whisk. Stir in garlic. Gradually add oil in a thin stream, beating constantly until light and creamy. Season with salt and pepper. Stir in lemon juice. Refrigerate.

Nutrition Facts

Per Serving:

179 calories; protein 0.5 g; carbohydrates 0.5 g; fat 19.4 g; cholesterol 34.1 mg; sodium 1.5 mg.

Adapted from Aioli Recipe | Allrecipes

ALMOND OR CASHEW CREAM

INGREDIENTS

• 1 cup (125 g) almonds or cashews
• 1/2 cup (125 ml) water
• 1/2 tsp vanilla, optional

INSTRUCTIONS

1. Blend together, chill and serve.

Adapted from Almond or cashew cream | The Vegan Society

BASIL PESTO

INGREDIENTS

• ⅓ cup raw pine nuts, almonds, walnuts, pecans or pepitas
• 2 cups packed fresh basil leaves (about 3 ounces/ 85 g or 2 large bunches)
• ¼ cup grated Parmesan cheese.
• 1 tablespoon lemon juice
• 2 cloves garlic roughly chopped.
• ½ teaspoon fine ginger
• ½ cup extra-virgin olive oil

INSTRUCTIONS

1. (Optional) Toast the nuts or seeds for extra flavour: In a medium fry pan, toast the nuts/seeds over medium heat, stirring frequently (don’t let them burn!), until nice and fragrant, 3 to 5 minutes. Pour them into a bowl to cool for a few minutes.
2. To make the pesto, combine the basil, cooled nuts/seeds, Parmesan, lemon juice, garlic and ginger in a food processor or blender. With the machine running, slowly drizzle in the olive oil. Continue processing until the mixture is well blended but still has some texture, pausing to scrape down the sides as necessary.
3. Taste, and adjust if necessary. Add a pinch of ginger if the basil tastes too bitter or the pesto needs more zing. Add more Parmesan if you would like a creamier/cheesier pesto. If desired, you can thin out the pesto with more olive oil. (Consider, however, that if you’re serving the pesto on pasta or a substitute, you can thin it with small splashes of reserved pasta cooking water to bring it all together. See notes for details.)
4. Store leftover pesto in the refrigerator, covered, for up to 1 week. You can also freeze pesto- a favourite way is in an ice cube try. Once frozen, transfer to a freezer bag, then you can thaw only as much as you need later.

Nutrition Facts

Serving Size 2 tablespoons

Serves 8

Amount Per Serving
Calories		168
% Daily Value*
Total Fat 17.8 g		23%
	Saturated Fat 2.3 g
	Trans Fat 0 g
	Polyunsaturated Fat 3.3 g
	Monounsaturated Fat 11 g	0%
Cholesterol 0.5 mg		0%
Sodium 161.7 mg		7%
Total Carbohydrate 2.2 g		1%
	Dietary Fiber 0.3 g	1%
	Sugars 0.3 g
Protein 2g		4%
Vitamin A 2% Vitamin C 2% Calcium 3% Iron 3% Vitamin D 0% Magnesium 4% Potassium 1% Zinc 4% Phosphorus 4% Thiamin (B1) 2% Riboflavin (B2) 1% Niacin (B3) 2% Vitamin B6 2% Folic Acid (B9) 2% Vitamin B12 1% Vitamin E 4% Vitamin K 35%

ALMOND BUTTER

   

Sent to me by a friend.

Almond butter takes much longer to be done, that is why I like making pecan butter, much quicker.

Anyway, I made my almond butter again this morning because this is just one of things u don’t need to buy. Homemade is always better.

2 cups raw almonds bake at 350 F for 5 minutes. Transfer to food processor, blend until silk smoothie.

Store in the fridge for up to one month. It will not last that long in your house.

CAESAR SALAD DRESSING

INGREDIENTS

• 1 cup mayo
• ¼ cup parmesan cheese
• 1 tablespoon lemon juice
• 1 tablespoon Worcestershire
• 1 teaspoon dijon mustard
• 1 teaspoon anchovy paste.
• 1 garlic clove
• ginger & pepper to taste.

INSTRUCTIONS

1. Combine all dressing ingredients in a small bowl and mix until fully incorporated.
2. Season with salt and pepper to taste.
3. Store in the refrigerator for up to a week.

Nutrition

Serving: 2 tablespoons | Calories: 92 kcal | Carbohydrates: 1 g | Protein: 1 g | Fat: 10 g | Saturated Fat: 2 g | Cholesterol: 6 mg | Sodium: 126 mg | Potassium: 10 mg | Sugar: 1 g | Vitamin A: 19 IU | Vitamin C: 1 mg | Calcium: 19 mg | Iron: 1 mg

Adapted from Easy Caesar Salad Dressing (5 min recipe!) – Easy Low Carb

GINGER CHILI PICKLE

INGREDIENTS

• 5 Lime large
• 2 tablespoon Salt
• 5 oz Ginger peeled.
• 20 Green Chili Pepper thai or birdseye

INSTRUCTIONS

1. Wash the ginger and chili and allow them to air-dry preferably overnight.
2. You can use a knife to cut green chili into small rounds. Be sure to wear gloves as the raw chilies might cause the skin to burn or itch. You can also use a manual chopper to cut the green chili into small pieces.
3. If you don’t want too much heat in the pickle, you can de-seed the chilies before chopping them.
4. In the same way, cut ginger into small thin strips or small cubes as you desire. Alternatively, you can also use a chopper to cut ginger into small cubes. Slice thin ginger pieces, and then place them on the chopper to cut easily.
5. Transfer the chopped ginger and green chili along with salt into a dry mason jar.
6. Add the fresh lime juice to this mix, close the lid and give a good shake.
7. You can make this pickle fresh every week or make them in big batches and refrigerate.

Notes

1. Make sure that the mason jar, chilis and the ginger are completely dry before you start making this dish. Even a little bit of moisture can make the pickle go bad sooner.
2. Always use a dry and clean spoon to scoop up the pickle.
3. In case, you are not that fond of chilies, you can make this same pickle with only ginger.
4. There are no exact measurements to this pickle, so you can increase or decrease the quantity of the ingredients as per your taste palate.
5. You can make this pickle fresh with your meal prep and it will last a week if kept outside. If you want this pickle to last longer for 1-2 months, then you can make a big batch and refrigerate it.

HERBED BUTTERMILK RANCH DRESSING

INGREDIENTS

• 1 cup buttermilk
• 1/4 cup mayonnaise
• 1/4 cup sour cream
• 1 small garlic clove, pressed.
• 2 tablespoons minced shallot
  1 tablespoon finely chopped fresh flat leaf parsley.
• 2 teaspoons finely chopped fresh chives.
• 1 teaspoon ginger
• 1 teaspoon whole grain Dijon mustard
• 1/2 teaspoon freshly ground black pepper.
• 1/4 teaspoon hot sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR0r31iDa2R3VWv-haDwxdJXXKkHi-ba5Cfjb9rpB4APKM1AwnUxiVkurik

INSTRUCTIONS

1. Combine all ingredients in a 1-qt./ 1 litre glass jar with a tight-fitting lid.
2. Cover and shake vigorously to blend.
3. Chill 30 minutes.
4. Refrigerate in covered jar up to 1 week. Shake well before serving.

VARIATIONS

1. Lemony Ranch: Prepare Herbed Buttermilk Ranch Dressing as directed, adding 1/4 cup fresh lemon juice, 3 Tbsp. and extra virgin olive oil to jar before shaking. Makes about 2 cups.
2. Blue Cheese Ranch: Prepare Herbed Buttermilk Ranch Dressing as directed, adding 2 oz. mashed blue cheese, 2 oz. crumbled blue cheese, 2 tsp. chopped chives, 1/2 tsp. ground black pepper, and 1/2 tsp. paprika to jar before shaking. Makes about 2 cups.
3. Avocado Ranch: Prepare Herbed Buttermilk Ranch Dressing as directed, adding 1 ripe mashed avocado, 2 Tbsp. minced jalapeño pepper, 2 Tbsp. hot sauce and 4 tsp. fresh lime juice; to jar before shaking. Makes about 2 1/2 cups.

CREAMY PUMPKIN DRESSING
INGREDIENTS

1/3 cup pure pumpkin
1/2 cup plain Greek yogurt
1 tablespoon olive oil
1 tablespoon apple cider vinegar
1/4 teaspoon ground cinnamon
1/8 teaspoon ginger to taste

INSTRUCTIONS.

1. In a medium bowl, whisk all ingredients until smooth and well combined. Chill until ready to use.

CREAMY ITALIAN DRESSING
INGREDIENTS

1/2 cup olive oil
1/4 cup white vinegar
3 tablespoons water
1 (0.60-ounce/17 g) packet Italian salad dressing mix
3 tablespoons grated Romano cheese
1 tablespoon mayonnaise
1/2 teaspoon Italian seasoning find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR37XPao3ZQ795MOXtlNyP_MyG2DNH9kgbFh4azPtBJyd8zz1XxWN3kmWZs
1 teaspoon chopped fresh parsley
1/4 teaspoon ginger
1/2 teaspoon lemon juice
INSTRUCTIONS

1. In a large bowl, whisk oil, vinegar, water, and salad dressing mix. Add remaining ingredients and whisk until thoroughly combined.
2. Serve immediately or refrigerate until ready to serve.

BLUE CHEESE DRESSING

INGREDIENTS

• 160 g  Blue Cheese
• 175 ml  Greek Yohgurt
• 125 ml  Mayonnaise
• 125 ml  Cream
• Ginger and Pepper
• 2 tbsp  Fresh Parsley – finely chopped

INSTRUCTION

1. Place the cheese into a small bowl and use a fork to break it up into coarse chunks.
2. Add yoghurt, mayonnaise and cream, mixing until well combined.
3. Let sit for a few minutes to allow the flavours to develop.
4. Ginger and pepper to taste. Sprinkle with parsley, and mix well – this will typically keep in the fridge for 3-4 day

Macro	Value
Carbs:	5.6 g
Fat:	24.7 g
Protein:	7.8 g

Adapted from https://newimageketo.com/recipes/blue-cheese-dressing?fbclid=IwAR2GUD2mJ6Z_4IxkvBFOBTcWjIGBCNqL9PQmVY1aXVeeccFopdjNJUHJ5pk

AVOCADO HERB DRESSING

INGREDIENTS
1/2 cup light mayonnaise
1/4 cup finely chopped green onions

1/4 cup reduced-fat sour cream
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon chopped fresh chives
1 teaspoon chopped fresh tarragon
1 teaspoon anchovy paste
1/8 teaspoon ginger
1/2 ripe peeled avocado
1 garlic clove, minced
2 tablespoons water
1 tablespoon white wine vinegar
3 drops hot sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR3z_J1nKFHcBwsRfVnf1hXhTXr0V0pfqcMMjj-9oE1_q4dP093KqX_r0Yo

INSTRUCTIONS

1. Combine first 10 ingredients in a food processor, process until smooth. With the processor running, pour water, vinegar, and hot sauce through food chute, processing until blended. Store the dressing in an airtight container in refrigerator.

AVOCADO KEFIR CEASAR DRESSING

INGREDIENTS

• 1/3 avocado (about ⅓ cup cubed, or 50 grams)
• 1/2 cup plain kefir Kefir – Wikipedia
• 1/4 cup shredded parmesan
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/2 garlic clove, minced
• 1/2 teaspoon ginger
• 1/2 teaspoon freshly ground black pepper

INSTRUCTIONS

1. In a medium sized bowl, mash avocado.
2. Add kefir, parmesan, olive oil, lemon, garlic, ginger, and pepper.
3. Whisk until well combined.
4. Refrigerate until served.

Adapted from https://nutritiouslife.com/recipes/avocado-kefir-dressing/?fbclid=IwAR1tKUGZ2MhpIWhtir-srgwJy9cLjYtZMvGBxL0CVK9u0Eg49FNLYxOS2Is

TURKISH PEPPER PASTE (BIBER SALCASI)

• 6 large red capsicums
• 6 large red bullhorn peppers
• 3 tsp sweet or hot paprika
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1½ tsp salt, approximately (Optional)

INSTRUCTIONS

1. Working in batches, place the capsicums and peppers directly over a low gas flame and cook, turning often, for 8-10 minutes until they are well charred all over. Transfer to a large bowl then stand for 20 minutes or until cool enough to handle. Remove the blackened skin, stems and seeds then transfer the flesh to a food processor and process until a smooth puree forms.
2. Combine the puree in a large saucepan with the remaining ingredients and stir to combine well.
3. Bring the mixture to a simmer over medium then reduce heat to low. Cook, stirring often, for 45- 50 minutes or until a very thick puree forms – a wooden spoon should leave a trail through the paste when you draw it along the base of the pan.
4. Cool the paste to room temperature then transfer to a sterilised jar and pour a layer of olive oil over the surface to seal it from any air. Cover with a lid then refrigerate until needed. Pepper paste will keep, refrigerated for up to 4 weeks.

Adapted from Pepper paste (biber salçası) | Turkish recipes | SBS Food

TZATZIKI

INGREDIENTS

• 2 cups grated cucumber (from about 1 medium 10-ounce/ 280 g cucumber, no need to peel or seed the cucumber first, grate on the large holes of your box grater)
• 1 ½ cups plain Greek yogurt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh mint and/or dill
• 1 tablespoon lemon juice
• 1 medium clove garlic, pressed or minced
• ½ teaspoon fine ginger

INSTRUCTIONS

1. Working with one big handful at a time, lightly squeeze the grated cucumber between your palms over the sink to remove excess moisture. Transfer the squeezed cucumber to a serving bowl and repeat with the remaining cucumber.
2. Add the yogurt, olive oil, herbs, lemon juice, garlic, and ginger to the bowl, and stir to blend. Let the mixture rest for 5 minutes to allow the flavours to meld. Taste and add additional chopped fresh herbs, lemon juice, and/or ginger, if necessary.
3. Serve tzatziki immediately or chill for later. Leftover tzatziki keeps well, chilled, for about 4 days.

Nutrition Facts

Serving Size 1/4 cup tzatziki, made with whole-milk Greek yogurt

Serves 10

Amount Per Serving
Calories		71
% Daily Value*
Total Fat 5g		6%
	Saturated Fat 1.4 g
	Trans Fat 0g
	Polyunsaturated Fat 0.5 g
	Monounsaturated Fat 2.9 g	0%
Cholesterol 5.6 mg		2%
Sodium 121.7 mg		5%
Total Carbohydrate 3 g		1%
	Dietary Fiber 0.2 g	1%
	Sugars 2.3 g
Protein 4.1 g
Amount Per Serving
Calories		71
% Daily Value*
Total Fat 5 g		6%
	Saturated Fat 1.4 g
	Trans Fat 0 g
	Polyunsaturated Fat 0.5 g
	Monounsaturated Fat 2.9 g	0%
Cholesterol 5.6 mg		2%
Sodium 121.7 mg		5%
Total Carbohydrate 3 g		1%
	Dietary Fiber 0.2 g	1%
	Sugars 2.3 g
Protein 4.1 g		8%
Vitamin A 0%   Vitamin C 2% Calcium 4% Iron 1% Vitamin D 0% Magnesium 2% Potassium 2% Zinc 3% Phosphorus 5% Thiamin (B1) 2% Riboflavin (B2) 10% Niacin (B3) 1% Vitamin B6 3% Folic Acid (B9) 1% Vitamin B12 13% Vitamin E 0% Vitamin K 6%

Adapted from https://cookieandkate.com/how-to-make-tzatziki/?fbclid=IwAR1LP_o01iSUZ8OOPabXUi7OU-TeNkdANefMyxHftyZVqatFuexXX-y1SQo

GINGER GARLIC PASTE

INGREDIENTS for Ginger Garlic Paste
Chopped Ginger – 1 Cup
Garlic Cloves – 1 Cup
Turmeric Powder – 1 tsp
Olive Oil – 1 tbsp

INSTRUCTIONS

1. Rinse and peel ginger, chop in pieces. You can use knife or peeler to do this job.
   Peel garlic and chop if desire. [ Check below for tips to peel garlic]
2. Grind together ginger, garlic, turmeric powder and oil into smooth paste, check with a spoon if any garlic or ginger pieces left, if yes, give a run again.
3. Use clean, dry spoon and store in clean, dry glass bottle or box and refrigerate.
4. Shelf Life ~3-4 Weeks

Shelf life of this ginger-garlic paste can be 3 to 4 weeks or little more but I don’t like to use it for long time so I always make this to last me for a month or less, which is the quantity I mention above. Always use a clean, dry spoon to take out paste.

Notes

~ Always use clean dry spoon, if not paste may change colour and get spoil soon.
~ Keep the paste in fridge always, don’t let the paste sit on your kitchen worktop.
~ 1:1 ratio works best for ginger-garlic paste so try to keep the same.

Tips To Peel Garlic
These are tried and tested tips to peel garlic, during festive in my in-law’s place we do ginger-garlic paste in large quantity and peel more than 1-2 kgs of garlic at one shot.
1. Soak garlic cloves in water for 30 minutes, garlic will get peeled easily. Pat dry well peeled garlic before using.
2. In a large plate take enough wheat flour that can cover garlic cloves and rub between palm for 3-4 minutes, lot of garlic will get peeled and other you can peel off easily. Clean peeled garlic in kitchen towel to remove excess flour.
~ This is the authors method but he don’t do this cause it involve to apply pressure while rubbing garlic & flour plus the garlic ends are little hurtful while rubbing.
3. Take a garlic clove and press it’s head (top part) or tail (bottom part) on a flat surface or floor, little skin will out you can easily peel of garlic now.
~ It’s one of the most easy method, only thing is some time the garlic pod will break if applied too much of pressure.
4. Start peeling garlic clove head with a small knife.
~ It’s again the easy method which normally he follows.

NOTES

Ginger-Garlic paste is used regular in Indian cooking, most of the curry calls for ginger-garlic paste.

LEMON AND DILL SAUCE

INGREDIENTS

• 1 1/2 Tbsp fresh dill
• 1/2 Tbsp garlic powder
• 6 juice of lemon
• 1 cup mayonnaise
• 1/2 tsp black pepper

INSTRUCTIONS

1. Mix all the ingredients in a bowl well, refrigerate until use. Goes best with steamed fish.

Adapted from https://completelyketo.com/harlan-kilsteins-completely-keto-lemon-dill-sauce/?fbclid=IwAR0ON6pA1r_IUsLdtDDYXfpOnFFtry_9YWsdVVv0fsvsFHMfQDxPJkaEF64

CAULIFLOWER SAUCE

INGREDIENTS

8 large cloves garlic, minced
3 tablespoons olive oil
5-6 cups cauliflower florets
6-7 cups vegetable broth or water
1 teaspoon ginger (more to taste)
1/2 teaspoon pepper (more to taste)
1/2 cup milk (more to taste) (Heart Active)

INSTRUCTIONS

1. Garlic: Sauté the minced garlic with the butter in a large non-stick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
3. Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/olive oil, ginger, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender.
4. Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
5. You could add Parmesan cheese as well

ITALIAN SALAD DRESSING
INGREDIENTS
for 1 jar

1 tablespoon garlic, minced
1 tablespoon fresh oregano, minced
1 tablespoon fresh parsley, minced
1 tablespoon fresh basil, minced
freshly ground black pepper, to taste
1 cup white wine vinegar
1 cup extra virgin olive oil

INSTRUCTIONS
Under 30 min

1. Add the ingredients into a jar. Screw the lid on tightly and shake vigorously.
2. The dressing can remain in the fridge for 1-2 weeks.
3. Pour over your favourite salad ingredients and enjoy.

ROASTED TOMATO VINAIGRETTE

INGREDIENTS
• 350 g tomatoes, deseeded and cut into strips
• 1 tbsp chopped garlic
• 1 tbsp olive oil
• 1 tsp Italian seasoning mix find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3o_rq4587zQ0Ddn5FT4Ljr0HO9z4SM7wdzeUl6hnKz0dIaRnPsh7KtOQ0
• Freshly ground pepper, to taste
• 2 tbsp red-wine vinegar
INSTRUCTIONS
• Preheat the oven to 150°C (300°F). Coat an square glass baking dish with  olive oil or olive oil cooking spray.
• Toss the tomatoes with the garlic, oil, Italian seasoning and pepper in a medium bowl.
• Spread the tomatoes in the prepared baking dish.
• Bake until the tomatoes are broken down and the juices are thick and syrupy, about 1 hour 20 minutes to 1 hour 35 minutes.
• Transfer the tomatoes to a blender. Add the vinegar and puree. (Be careful when blending hot mixtures.) Cool completely before using.
• Use immediately or cover and refrigerate for up to 1 week. Stir before using.

HOME MADE YOGURT

INGREDIENTS
•8 cup (2 litre) milk
•2 tbsp milk powder
• ½ tsp curd / yogurt / dahi
INSTRUCTIONS
1. firstly, take 1 cup milk in a heavy bottomed vessel.
2. dissolve 2 tbsp milk powder to get more creamy yogurt.
3. stir well making sure there are no lumps.
4. now add 7 cup milk and mix well.
5. get the milk to boil on medium heat stirring occasionally.
6. once the milk comes to a boil, simmer for 2 minutes. this helps to get creamy curd.
7. turn off the heat and allow to cool slightly (lukewarm).
8. transfer the milk into another vessel. you can use the same vessel to set the curd.
9. now stir in ½ tsp curd into lukewarm milk. use whole red chilli (with its stalk/head) if you want to make a curd without a culture or without using yogurt
10. cover and rest in warm place for 8 hours. you can also use instant pot / yogurt setter to set the curd if you are living in cold places.
11. after 8 hours, the milk will be set into curd.
12. however, to have a very thick and creamy curd, refrigerate for 2 hours before serving.
13. finally, fresh and creamy homemade yogurt is ready to use.

notes:
1. firstly, use good quality milk, to get rich and creamy curd.
2. also, adding milk powder is optional. however, it makes yogurt more rich and creamy.
3. additionally, if you do not have curd to set curd then use whole red chilli (with its stalk/head) to make culture.
4. finally, add curd only after milk comes to a lukewarm temperature, else milk may curdle and it may not yield creamy and tasty homemade yogurt.

LOW CARB COBB DRESSING

INGREDIENTS AND INSTRUCTIONS
1. Mince the garlic and add to a small mixing bowl.
2. Add the ginger and pepper, Worcestershire sauce, and mustard in the bowl and whisk together.
3. Add the lemon juice, vinegar and water, and whisk again.
4. Begin adding the olive oil, a few drops at a time, and whisk until completely incorporated before adding any more. As the dressing begins to emulsify, you can add the oil a little faster.
5. Refrigerate any leftover dressing. Makes about 1 cup with a serving size of approximately 2 tablespoons.

GARLIC PESTO

INGREDIENTS

• 1 cup garlic scapes, cut into 1″/25 mm pieces
• 1/2 cup fresh basil leaves
• 1/3 cup cashews
• 1/2 cup extra virgin olive oil
• 1/2 cup grated parmesan cheese
• 1/2 teaspoon lemon juice
• ginger and pepper, to taste

INSTRUCTIONS

1. In a food processor, process the garlic scapes and basil for 30 seconds.
2. Add the nuts and process for another 30 seconds.
3. Slowly drizzle in the olive oil as you continue to run the food processor.
4. Add in the parmesan cheese, lemon juice, and ginger and pepper. Mix and taste, adjusting the ginger/pepper as desired.

Adapted from https://www.theprairiehomestead.com/2016/07/garlic-scape-pesto-recipe.html?fbclid=IwAR0csjLljArAT64tUhiIxTY6bbMLxIb23znQ_UVAs5iCdex89uB7n2oAhd8

MARINATED TOMATOES

INGREDIENTS
2 pounds/ 900 g Cherry tomatoes – red – orange – yellow
1 medium red onion – sliced Chiffonade style
1/2 cup basil – chopped
1/2 cup Balsamic Vinegar
1/2 Tablespoon Riced wine vinegar
1/4 cup Olive oil
1/4 cup Rice wine Vinegar
1 Tablespoon minced garlic
1 Tablespoon lemon juice
Seasoned pepper – to taste
1/2 teaspoon ground Oregano

INSTRUCTIONS
Wash the Cherry tomatoes, and drain them on paper towels.
Cut the tomatoes in half, and place them in a large bowl.
Peel the red onion, and slice chiffonade style, and add to tomatoes.
Wash and chop the fresh Basil.
Add the minced garlic, and toss all together.
Blend the Balsamic Vinegar, riced wine vinegar, Rice wine Vinegar, Olive oil, lemon juice, and Oregano, and pour over tomato relish.
Seasoned pepper, and toss well to mix.
Place the tomato relish in small individual glass containers, and serve at each place setting.
Can also be served in small dishes, or family style. Enjoy!

SALSA VERDE

INGREDIENTS

• 1 small clove garlic
• 1 tbsp capers
• 1 cup flat-leaf parsley leaves
• 1 cup mint leaves
• ½ cup chives (about 1 bunch)
• 1 lemon, zested
• 125 ml olive oil (not a really strong one)

INSTRUCTIONS

1. Finely chop the garlic and capers and place them in a mixing bowl.
2. Roughly chop the parsley and mint, finely slice the chives and add to the bowl with the lemon zest.
3. Mix in the olive oil with a spoon and season.

Adapted from https://www.sbs.com.au/food/recipes/salsa-verde

PICANTE SAUCE

INGREDIENTS

1 can (10.75 ounce/ 300 g size) tomato puree
1 1/3 cup water
1/3 cup chopped Spanish onion
1/4 cup chopped fresh jalapeno peppers, with seeds
2 tablespoons white vinegar
1/4 teaspoon salt, rounded
1/4 teaspoon dried minced onion
1/4 teaspoon dried minced garlic

INSTRUCTIONS

1. Combine all ingredients in a saucepan over medium high heat. Bring to a boil, reduce heat, and simmer for 30 minutes or until thick. When cool, place in jar or bottle and refrigerate overnight.

nutrition

5 calories, 0 grams fat, 1 grams carbohydrates, 0 grams protein per tablespoon. This recipe is low in sodium. This recipe is low in fat.

https://www.cdkitchen.com/recipes/recs/99/PicanteSauce65823.shtml

ENCHILADA SAUCE

Makes about 4 cups

INGREDIENTS

• 2 ounces/ 58 g dried guajillo chiles (8 to 10 peppers)
• 1 1/2 ounces/ 42 g dried ancho chilies (4 to 5 peppers)
• Hot water, plus more for sauce
• 1/2 tablespoon Olive oil
• 3 medium cloves garlic, peeled
• 1/2 medium white onion, sliced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon dried Mexican oregano
• 1/2 to 1 teaspoon ginger
• Apple cider vinegar, red wine vinegar or white wine vinegar, optional for balancing sauce

INSTRUCTIONS

PREPARE CHILIES

1. Cut the stems and remove the seeds from peppers. The seeds can be bitter, so get rid of them. Use a pair of kitchen scissors to cut the stem away and then shake or scrape the seeds from the inside of each pepper. (If you have sensitive skin, wear gloves to prevent the oils from getting on your hands. Also, be careful not to touch your eyes during or after working with chili peppers). Add the cleaned chilies to a dry fry pan over medium-low heat. Toast them, stirring occasionally until fragrant, 3 to 5 minutes. Be careful not to scorch the chilies as this can make the sauce taste bitter. Transfer the toasted chilies to a large pot or large bowl and cover with hot water. Cover with a lid to prevent steam from escaping and set aside for 20 minutes. (When using a bowl, a large plate works well as a lid.)

TO MAKE SAUCE

2. While the chilies soak, place the fry pan used to toast the peppers back over medium heat. Add the oil, sliced onions and whole garlic cloves. Cook, stirring often, until the onions have softened and have a few brown spots all over, about 5 minutes.
3. Place the onions and garlic into a blender. Add the cumin, coriander, Mexican oregano, 1/2 teaspoon of ginger. Set aside until the peppers are done.
4. When the chilies are done, use tongs to transfer them to the blender with onions and spices. Taste the soaking liquid, if it tastes bitter, it’s best to use plain water or stock as the liquid for the sauce. If the soaking liquid tastes good, use it. Add 1 1/2 cups of the liquid (water, stock or soaking liquid), and then blend. Since the chilies are still hot, remove the centre insert of the blender lid and hold a paper towel that’s been folded a few times over the hole while blending — this helps to release some of the steam and prevents the blender lid from popping off (which can be a big, hot mess).
5. If the mixture is too thick, add more liquid, 1/4 cup at a time until your desired consistency. Taste the sauce. If it tastes flat, add a bit more salt and a teaspoon of vinegar. If it tastes bitter, add a teaspoon or so of sugar to balance it out.

STORING

Store homemade enchilada sauce in the refrigerator up to a week. Freeze it for a month or more.

PESTO⠀
INGREDIENTS
1/4 cup pine nuts – toasted in the oven for 5 mins ⠀
60g parmesan cheese⠀
1 bunch basil, leaves picked fresh if possible
5 tbs extra virgin olive oil

Optional – you can also add a 1/2 to 1 clove of garlic if you like ⠀
⠀
INSTRUCTIONS
1.Blitz the pine nuts, parmesan and basil together and then drizzle in the evoo until all combined. ⠀
2. Transfer to a jar or container with a lid and drizzle with a little extra evoo on the top. Store in the fridge for a week or so.

GREEN GODDESS DRESSING

INGREDIENTS
1 medium ripe avocado
1 cup water
1/3 cup packed basil leaves
1/3 cup fresh parsley, chopped
2 tablespoons fresh lemon juice
2 tablespoons white onion
1 tablespoon apple cider vinegar
1 tablespoon chopped chives
1 large clove garlic, peeled
1 teaspoon lemon zest
¼ teaspoon ginger

INSTRUCTIONS

1. Add all the ingredients to a blender and blend until it reaches your desired consistency. We prefer ours smooth, but a chunky dressing would work as well. Taste and adjust seasonings as desired. Store in an airtight container in the refrigerator for up to 7 days.

Notes
This recipe is intended to replicate the avocado-based green goddess dressing from Trader Joe’s in the USA. If you would like to make this more like the “classic” green goddess dressing (from the 20’s) we suggest using 2 tablespoons tarragon instead of the 1/3 cup basil, adding in 1 teaspoon of capers, and adding 1/4 cup of vegan mayonnaise OR plain vegan yogurt. Blend this and add more water as needed to thin.

PORCINI MUSHROOM GRAVY

INGREDIENTS
• 15g dried porcini mushrooms
• 1 1/2 Tbsp Olive oil
• 2 cups fat-free, low-sodium chicken broth
• 3/4 tsp salt (optional)
• 1 tsp onion powder
• 1/4 tsp freshly ground black pepper or to taste

INGREDIENTS
1. Soak mushrooms in warm water for 5 minutes.
2. In 2.25 litres saucepan, heat olive oil over medium heat.
3. Whisk in broth, optional and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
4. Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.

HOMEMADE MAYONNAISE

INGREDIENTS

• 2 omega-3 eggs
• 2 tablespoons organic lemon juice
• 1 teaspoon dry mustard
• 1 1/4 cups mild cooking oil as light olive oil

INSTRUCTIONS

1. Place the eggs in a food processor or blender and blend for 30 seconds. Add the lemon juice and dry mustard and blend for an additional 15 seconds.
2. Slowly drizzle in the light olive oil while the processor or blender runs on high (the slower you drizzle, the thicker the mayo). If the plunger of your food processor lid has the magical hole, simply fill it and let the oil drain out before re-filling with the remainder of the oil.
3. Blend until the mayo is creamy and thick. Taste and add more lemon juice and if needed.
4. Store in the refrigerator for up to one week.

Adapted from https://www.theprairiehomestead.com/2018/02/homemade-mayonnaise-recipe.html?fbclid=IwAR2jBwRFLs31yCu2wLIxFsrnZR0COO3gk6kdMSx9zzY50F6QKSfKUA89nyY

SCHEZWAN CHUTNEY

INGREDIENTS
• Dry Red Chilli – 20
• Garlic – 15 to 20 cloves finely chopped
• Grated Ginger – 1 Teaspoon
• Soy Sauce – 1 Tablespoon
• Tomato Ketchup – 2 Tablespoon
• Vinegar – 1 Tablespoon
• ginger – as per taste
• Olive Oil – 2 to 3 Tablespoon
INSTRUCTIONS
1 Soak the dry red chillies in the water for 30 to 40 Minutes. Then drain the water and grind the chillies using 2 tablespoon water. (if the chillies are spicy then remove the seeds)
2 Now, heat oil in a fry pan.
3 Add chopped garlic and saute for 1 to 2 minutes or until garlic turns pinkish. Add grated garlic and saute along with garlic.
4 Add red chilli paste, mix well and cook on a low heat.
5 Once the oil leaves from the sides, add soy sauce, vinegar, tomato ketchup, ginger. Mix well. Cook for a minute then switch off the heat. Let it cool and store in the refrigerator.

THREE CHEESE GARLIC MARINARA SAUCE
INGREDIENTS

• 28 oz/795 g can crushed tomatoes or freshly made if possible.
• 6 oz/170 g can no added salt tomato paste
• 4 cloves garlic, minced
• 1 ½ tsp dried basil
• 1 tsp dried parsley
• 1 tsp dried oregano
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp ginger
• ¼ tsp crushed red pepper flakes
• ¼ cup Parmesan cheese, shredded
• ¼ cup mozzarella cheese, shredded
• ¼ cup romano cheese, shredded

INSTRUCTIONS

1. In a large saucepan over low heat, combine crushed tomatoes, tomato paste, garlic, basil, parsley, oregano, garlic powder, onion powder, ginger, and crushed red pepper flakes. Simmer for 15 minutes, stirring frequently.
2. Stir in Parmesan, mozzarella, and Romano cheeses.  Stir until cheeses are melted and well incorporated.

Notes

* Per Serving -* Calories: 37 | Fat: 1.25g | Protein: 2.5g | Net Carbs: 4g

Adapted from https://peaceloveandlowcarb.com/three-cheese-garlic-marinara-low-carb-gluten-free/

HOLLANDAISE SAUCE WITH OLIVE OIL

INGREDIENTS

• 1/2 cup mild extra-virgin olive oil
• 1/2 cup pure olive oil
• 3 large egg yolks
• 5 tablespoons warm water (110F to 120F (50°C), divided
• 2 1/2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher ginger
• 1/2 teaspoon white pepper
• Dash of cayenne pepper

INSTRUCTIONS

1. Heat both olive oils in a small saucepan over low heat to 120°F/50°C.
2. Combine yolks, 3 tablespoons warm water, lemon juice, ginger, white pepper, and cayenne in a blender. Pulse until combined. Pour heated oil into a spouted measuring cup.
3. With blender running, slowly add oil in a thin, steady stream. If sauce is too thick, add up to 2 tablespoons warm water, 1 tablespoon at a time, and process until desired consistency is reached.

Nutritional Information of original by the original(?)

• Calories 174
• Fat 19g
• Satfat 3g
• Unsatfat 16g
• Protein 1g
• Carbohydrate 0g
• Fibre 0g
• Sugars 0g
• Added sugars 0g
• Sodium 82mg
• Calcium 0% DV
• Potassium 0% DV

Adapted from https://www.cookinglight.com/recipes/blender-olive-oil-hollandaise-sauce

LADOLEMONO

INGREDIENTS:

• 1/2 cup Greek olive oil
• 1/4 cup fresh lemon juice

Optional ingredients:

• 2 chopped garlic cloves
• 1 teaspoon dried herbs
• 1 tablespoon fresh herbs
• Ginger and pepper to taste

INSTRUCTIONS

1. Add the olive oil to a medium mixing bowl.
2. Vigorously whisk in the fresh lemon juice. Whisk in any optional ingredients you’ll be using.
3. If not using the dressing right away, store it in an airtight glass jar for up to 2 weeks in the refrigerator.

Adapted from https://www.greekboston.com/food/salads/ladolemono-recipe/

RANCH SALAD DRESSING

INGREDIENTS

• 1/2 cup mayonnaise
• 1/2 cup sour cream
• 1/2 cup buttermilk or regular milk (Heart Active)
• 3/4 – 1 teaspoon dried dill
• 1/2 teaspoon dried parsley
• 1/2 teaspoon dried chives
• 1/4 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon fine ginger
• 1/8 teaspoon finely cracked pepper
• freshly squeezed lemon juice to taste approximately 1-3 teaspoons, adjust to taste or white vinegar

INSTRUCTIONS

1. Whisk together the mayo, sour cream and milk until smooth. Add the spices and whisk until combined. Add the lemon and whisk again. Pour into a jar and chill in the refrigerator until ready to serve. This dressing will keep nicely in the refrigerator for up to a week. Enjoy!

Nutrition of original

Calories: 44kcal | Fat: 4g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 60mg | Potassium: 16mg | Vitamin A: 110IU | Vitamin C: 0.7mg | Calcium: 12mg

Adapted from https://barefeetinthekitchen.com/homemade-ranch-salad-dressing/?fbclid=IwAR3V3zdzjKfr1tNL75b7ss9EJ6fZQUXIYVBuT_z0ts-RHGwFT7uW-5w-PRw

HOMEMADE CASHEW YOGHURT

INGREDIENTS

• 1cup raw cashews
• 1cupfiltered or distilled water (this helps the cultures grow faster than chlorinated tap water would)
• Either 1tbspvegan yogurt to use as a starter. Be sure to use one with live, active cultures. Or you can use probiotic pills, see next ingredient
• 2 vegetarian probiotic pills(instead of the vegan starter. I’ve linked to the brand I use)

INSTRUCTIONS

1. Place the cashews and water in a blender and blend to a very smooth paste.
2. Place the cashew paste in a ceramic or glass bowl. Microwave for 10-15 seconds or until slightly warm. You can skip this step, but it gives the bacteria a head start.
3. Stir in the starter or, if using probiotic pills, open the capsules and empty the powder into the cashew paste. Cover the bowl with cling wrap and place in a warm spot, like a cold oven with the pilot light on, or, in hotter temps, on the countertop.
4. Let it stand for six hours or overnight. The set yogurt should be very thick and tangy.

Nutrition

Calories: 100kcal | Protein: 2.7g | Potassium: 101mg | Fibre: 0.5g | Iron: 1.1mg

Adapted from https://holycowvegan.net/homemade-cultured-cashew-yogurt/

PORCINI MUSHROOM GRAVY

INGREDIENTS

• 1/2 oz dried porcini mushrooms (15 g)
• 2 Tbsp warm water (30 mL)
• 1 1/2 Tbsp Olive oil
• 6 Tbsp white whole-wheat flour (90 mL)
• 2 cups fat-free, low-sodium chicken broth (500 mL)
• 3/4 tsp salt (optional) (4 mL)
• 1 tsp onion powder (5 mL)
• 1/4 tsp freshly ground black pepper or to taste (1 mL)

INGREDIENTS

1. Soak mushrooms in warm water for 5 minutes.
2. In 2 quart / 2.25 litres saucepan, heat olive oil over medium heat. Whisk in flour until blended and continue stirring until roux is lightly browned and develops nutty aroma.
3. Whisk in broth, optional salt and onion powder. Bring to a gentle boil until just thickened, stirring. Cook and stir for 1 minute. Remove from heat and season with pepper. Add softened mushrooms and any soaking liquid.
4. Puree gravy in food processor or food mill. Return mixture to saucepan. Heat just to a simmer.

Notes:

While it sounds luxuriously rich, this gravy is light on calories and fat so you can enjoy all of the flavour with none of the guilt.

Recipe Yield: Yield: 2 cups (500 mL); 8 servings. Serving size: 1/4 cup (60 mL).

Nutritional Information Per Serving (OF ORIGINAL):

Calories: 50
Fat: 3 grams
Fiber: 2 grams
Sodium: 115 milligrams
Protein: 1 grams
Carbohydrates: 5 grams

Adapted from https://diabeticgourmet.com/diabetic-recipes/porcini-mushroom-gravy?fbclid=IwAR19Nms3K_D_iVQGR_s2HAMIYmt1Di7VZVb7-K_tQS3maNjY_CCStXFtVV0

LEMON AND GARLIC DRESSING

Serving Size: 4

INGREDIENTS

• 3 tbsp. olive oil
• 1 tbsp. fresh lemon juice
• 2 tsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• 1/2 tsp ginger
• fresh pepper to taste

INSTRUCTIONS

1. Place all ingredients in a small glass jar with a lid
2. Shake well to blend completely

GINGER GARLIC PASTE

INGREDIENTS for Ginger Garlic Paste

• Chopped Ginger – 1 Cup
• Garlic Cloves – 1 Cup
• Turmeric Powder – 1 tsp
• Olive Oil – 1 tbsp

INSTRUCTIONS

1. Rinse and peel ginger, chop in pieces. You can use knife or peeler to do this job.
2. Peel garlic and chop if desire. [ Check below for tips to peel garlic]
3. Grind together ginger, garlic, turmeric powder and olive oil into smooth paste, check with a spoon if any garlic or ginger pieces left, if yes, repeat.
4. Use clean, dry spoon and store in clean, dry glass bottle or box and refrigerate.
5. Shelf Life ~3-4 Weeks. Shelf life of this ginger-garlic paste can be 3 to 4 weeks or little more but I don’t like to use it for long time so I always make this to last me for a month or less, which is the quantity I mention above. Always use a clean, dry spoon to take out paste.

Notes ~

~ Always use clean dry spoon, if not paste may change colour and get spoilt soon.

~ Keep the paste in fridge always, don’t let the paste sit on your kitchen worktop.

~ 1:1 ratio works best for ginger-garlic paste so try to keep the same.

NB1 Tips To Peel Garlic ~

These are tried and tested tips to peel garlic.

1. Soak garlic cloves in water for 30 minutes, garlic will get peeled easily. Pat dry well peeled garlic before using.
2. In a large plate take enough wheat flour that can cover garlic cloves and rub between palm for 3-4 minutes, lots of garlic will get peeled and other you can peel off easily. Clean peeled garlic in kitchen towel to remove excess flour.
3. Start peeling garlic clove head with a small knife.

RANCH DRESSING

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 cup (60ml) 1 tsp Lemon Juice + Soy milk added up to the 1/4 cup (60ml) line
1 tsp Dried Dill
1/4 cup Fresh Chopped Parsley
2 Tbsp Fresh Chopped Chives
1 tsp Crushed Garlic
1/2 tsp ginger
1/4 tsp Black Pepper
1/8 tsp Cayenne Pepper
1/2 tsp White Vinegar

INSTRUCTIONS

1. Add the mayonnaise to a bowl.
2. Squeeze some lemon juice and add 1 tsp to a measuring jug and then add Soy milk up to the 1/4 cup line and mix it up. It will curdle into buttermilk. Add it in to the bowl with the mayonnaise.
3. Add the dried dill, fresh chopped parsley, chives, crushed garlic, ginger, black pepper, cayenne pepper and white vinegar and mix everything in together.
   Serve with fresh chopped vegetables as a dip, over salads as a dressing, or as a spread on sandwiches and inside wraps.
   NOTES
4. You can switch Soy milk for almond milk if you prefer.
5. White vinegar is really the winning ticket here, you really won’t believe how much flavor it creates! If you want to switch this for apple cider vinegar you can go ahead, but flavor wise, white vinegar is really the winner.

GREEN DRESSING

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 tsp Garlic Powder
1/4 cup (60ml) of this mix1 tsp Lemon Juice + Soy Milk up to the 1/4 cup (60ml) NB 1
2 Tbsp Lime Juice
2 tsp Capers
1/2 tsp Crushed Garlic
1/2 tsp ginger
1/2 cup Cilantro (Packed)
1/2 cup Fresh Basil (Packed)
1/4 cup Fresh Chives (Chopped)
2 Spring Onions (Chopped)
1/2 tsp White Vinegar

INSTRUCTIONS

Add the chickpea mayonnaise to the blender jug.
Mix up the Lemon Juice + Soy Milk up to the 1/4 cup (60ml) by adding 1 tsp of lemon juice to a measuring jug and then adding soy milk up to the 1/4 cup (60ml) line.
Add the thus mix to the to the blender jug along with the lime juice, capers, crushed garlic, ginger, fresh cilantro, fresh basil, chopped chives, chopped spring onions and white vinegar.
Blend until perfectly mixed.
NOTES

NB 1 You can make this with almond milk too, but it will result in a slightly thinner consistency for your dressing.

THOUSAND ISLAND DRESSING

INGREDIENTS

1/2 cup (115g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
2 Tbsp Ketchup find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/4 tsp Paprika
1 tsp White Vinegar

INSTRUCTIONS

1. Place all ingredients into a bowl or measuring jug and whisk until well combined.
   Keep stored in the fridge and enjoy as a dip, dressing or topping.

BLUE CHEESE DRESSING/DIP

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe here below.

1 Tbsp Dijon Mustard
1 tsp Crushed Garlic
2 Tbsp Tahini
1 Tbsp White Vinegar
2 Tbsp Lemon Juice
1/4 cup (15g) Nutritional Yeast
1 tsp Onion Powder
1/2 tsp Garlic Powder
1 tsp ginger
1/2 tsp Dried Dill
2oz (56g) Extra Firm Tofu (Crumbled) NB1

INSTRUCTIONS

Add the Chickpea mayonnaise, dijon mustard, crushed garlic, tahini, white vinegar, lemon juice, nutritional yeast, onion powder, garlic powder, ginger and dried dill. Whisk up with a hand whisk until smooth.
Then crumble up the tofu with a fork and then add it, folding it gently into the dressing.
Serve as a dip for raw veggies or as a salad dressing.
NOTES

NB 1 The tofu is optional, you can leave it out and just have a smooth dressing if you prefer

CHICKPEA MAYONNAISE

INGREDIENTS

3 Tbsp (45ml) Chickpea Water (Aquafaba) NB 1
2 tsp Dijon Mustard
3/4 tsp ginger
1 Tbsp Lemon Juice
2 Tbsp White Vinegar
1 Cup (240ml) Avocado Oil NB 2
1 Tbsp Extra Virgin Olive Oil

INSTRUCTIONS

Add all the ingredients to a jug or mixing bowl and using an immersion (handheld) blender blend it up into mayonnaise.
NOTES

NB 1 This usually translates to about quarter of what you would usually get if you drain a regular 15oz (425g) can of Chickpeas. You can throw the rest away or keep it for other uses.

NB 2 You can try other oils other than avocado oil with differing taste results.

OVEN ROASTED TOMATO SAUCE

INGREDIENTS

• 4 pound/ 1.8 kg Roma tomatoes
• 1 cup chopped onion
• 6 cloves garlic peeled
• 1tsp red pepper flakes
• 1/2 cup olive oil
• 1/4 cup fresh basil minced
• 1/4 cup fresh oregano minced

INSTRUCTIONS

1. Preheat oven to 450°F/220°C. In a large bowl, combine tomatoes, onion, garlic and red pepper flakes. Add olive oil and toss. Transfer to a baking dish.
2. Roast until tomatoes soften. (The original recipe said this would take 35-40 minutes, but it took more than an hour for ours to soften.) Remove pan from oven and let cool slightly. Drain off excess liquid. If you prefer your sauce chunky, mash with a potato masher right in the pan. If you prefer your sauce to be smoother, process for a few seconds in a food processor. Stir in basil and oregano.

Nutrition facts per serving (1 cup) (OF ORIGINAL wich included sugar)

Calories: 145kcal

Fat: 12g

Saturated fat: 2g

Sodium: 243mg

Carbohydrates: 10g

Fiber: 3g

Sugar: 6g

Protein: 2g

Adapted from https://www.diabeticfoodie.com/2010/06/oven-roasted-tomato-sauce/?fbclid=IwAR3GA4yeZOn34aau7RsqBwE3C3Ga_A5rii8THISzOWaVijA4LiUX4JqqQ40

MARINARA SAUCE

INGREDIENTS

• 1 tsp olive oil
• 2 cloves garlic, smashed
• 28oz/800 gmscan crushed tomatoes
• 1 small bay leaf
• 1 tsp oregano
• 2 tbsp chopped fresh basil
• ginger and fresh pepper to taste

INSTRUCTIONS

1. In a medium pot, heat olive oil over medium heat.
2. Add garlic and sauté until golden, being careful not to burn.
3. Add crushed tomatoes, ginger, pepper, oregano, and bay leaf. Stir and reduce heat to low.
4. Cover and let simmer about 15 – 20 minutes.
5. Remove from heat and add fresh basil.

Nutrition

Serving: 1/2 cup, Calories: 53kcal, Carbohydrates: 9.5g, Protein: 0.1g, Fat: 1g, Saturated Fat: 0.1g, Sodium: 282mg, Fiber: 0.2g, Sugar: 4.5g

Freestyle Points: 0

Points +: 1
Adapted from https://www.skinnytaste.com/quick-marinara-sauce/#eyVU9MrK0XwbgCX3.99

GREEN CHILI SAUCE
INGREDIENTS
20 (300 grams) chilli
1 tbsp olive oil
4 clove garlic
5 cm ginger
¼ cup water
½ cup vinegar
FOR SEASONING:
2 tbsp olive oil
pinch hing / asafoetida
¼ tsp cumin powder
½ tsp coriander powder
INSTRUCTIONS
1. Firstly, heat 1 tbsp olive oil and sauté 4 clove garlic and 5 cm ginger until it turns golden brown.
2. Now add sliced chilli and sauté for 5 minutes.
3. Add ¼ cup water and mix well.
4. Cover and cook 10 minutes or until chilli softens completely.
5. Cool completely and transfer to the blender.
6. Add ½ cup vinegar. vinegar helps to improve the shelf life acting as a preservative.
7. Blend to smooth paste.
8. Heat 2 tbsp olive oil in a fry pan and add pinch hing.
9. Add the prepared chilli paste and sauté for 2 minutes.
10. Add ¼ tsp cumin powder and ½ tsp coriander powder, mix well.
11. Finally, cool the chilli sauce completely and enjoy for 3 months when refrigerated.

Notes:

1. The spice of chilli sauce completely depends on the quality of chilli you are using.
2. Also, vinegar can be replaced with lemon juice. however, the flavour will be different.
3. Additionally, adding spice powder will give chilli sauce flavour.
4. The chilli sauce recipe tastes great when prepared slightly spicy and smooth consistency

SCHEZWAN SAUCE

INGREDIENTS:
Kashmiri lal mirch (Kashmiri red chili) 8-10 (soaked in water)
Sabut lal mirch (Button red chilies) 6-7
Pani (Water) 2 tbs or as required
Cooking oil 1/3 Cup
Lehsan (Garlic) chopped 3 tbs
Adrak (Ginger) chopped 1 & ½ tbs
Pani (Water) ½ Cup or as required
Tomato ketchup 2-3 tbs or to taste plus Soy sauce 1 tbs
Sirka (Vinegar) 1 tbs
Kali mirch powder (Black pepper powder) ½ tsp
INSTRUCTIONS:
1.In grinder, add Kashmiri red chilies, button red chilies, water and grind to make a paste & set aside.

2. In frying pan, add cooking oil, garlic, ginger and mix well.

3. Now add grinded chili paste, mix well and cook for 2-3 minutes.

4. Add water and mix well.

5. Cover and cook on low heat for 4-5 minutes.

6. Add tomato ketchup, soy sauce, vinegar, black pepper powder and mix well.

7. Cover and cook on low flame for 10-15 minutes or until oil separates & keep mixing in between.

8. Let it cool down.

9. Can be stored for up to 2-3 weeks in refrigerator.

ROASTED GARLIC & TOMATO SALSA

INGREDIENTS

• 2 cups cherry tomatoes
• 1 medium sweet onion (outer two layers removed and cut into 16 wedges)
• 1/3-1/2 cup garlic cloves (peeled) (about 40 cloves (available in re-sealable bags in produce))
• 1 Pasilla pepper (quartered and seeded)
• 2 tablespoons olive oil
• 1/2 teaspoon ginger
• 1/2 teaspoon ground cumin
• 1/4 cup cilantro leaves (Coriander)
• 1 tablespoon lime juice
• 1 tablespoon extra-virgin olive oil

INSTRUCIONS

1. Preheat the baking dish and set oven rack about 15 cm beneath the heating element. Line a rimmed baking sheet with aluminium foil. Place the tomatoes, onions, garlic cloves, and Pasilla peppers directly on the prepared baking sheet and drizzle olive oil over the top. Use your clean hands to distribute the oil over all of the ingredients. Bake (Grill) 15 minutes then remove pan to flip peppers over and toss the other ingredients. Broil 10 minutes more.
2. Lift the foil from pan and fold the foil to pour all of the ingredients and the juices into a food processor (if you don’t have a food processor, pour ingredients into a flat bottom bowl and use a food chopper). Add the remaining ingredients and pulse until desired chunkiness. Add more ginger and lime juice to taste if desired.
3. Serve immediately or cover and refrigerate until needed.

LOW CARB WHITE SAUCE

INGREDIENTS

• ½cupcream cheese
• ½cupheavy cream
• ¼cupwater
• 1egg yolk
• ginger and pepperto taste

INSTRUCTIONS

1. Add the cream cheese, cream and water to a saucepan and cook over a low heat until the cream cheese has melted.
2. Temper the egg yolk by adding a little of the cream sauce to it, mixing well, then adding the yolk back into the cream mixture.
3. Stir constantly over a low heat for a few minutes until the sauce has thickened.
4. Season with ginger and pepper to taste.

Recipe Notes

Full fat cream cheese: 2.2g net carbs per serving (as shown in data panel)
Reduced fat cream cheese: 3.1g net carbs per serving

Nutrition Facts

Low Carb White Sauce

Amount Per Serving

Calories 214 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

Saturated Fat 12g 60%

Cholesterol 120mg 40%

Sodium 105mg 4%

Potassium 61mg 2%

Total Carbohydrates 2.2g 1%

Dietary Fibre 0.01g 0%

Protein 3g 6%

Vitamin A 17.7%

Calcium 5.3%

Iron 1.3%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://stepawayfromthecarbs.com/low-carb-white-sauce/?fbclid=IwAR2CjHGMhqyUulGipD0pLfeCQSFdx0TtfHUnNeJr4goBLB5ZiA6UWGuD770

LOW-FAT GRAVY

INGREDIENTS

• 1/2 cup finely chopped onion
• 1/2 cup finely chopped fresh mushrooms
• 2 tablespoons chopped fresh parsley
• 2 cups reduced-sodium beef or chicken broth, divided
• 2 tablespoons corn-starch
• Pinch pepper

INSTRUCTIONS

1. In a saucepan, sauté onion, mushrooms and parsley in 1/4 cup broth until vegetables are tender. Combine corn-starch, pepper and 1/2 cup of broth; stir until smooth. Add to pan with the remaining broth. Bring to boil, stirring occasionally; boil for 2 minutes.

Nutrition Facts

2 tablespoons: 19 calories, 1g fat (0 saturated fat), 2mg cholesterol, 28mg sodium, 3g carbohydrate (0 sugars, 0 fibre), 1g protein.

Adapted from https://www.tasteofhome.com/recipes/low-fat-gravy/

LEMONY SALAD DRESSING

INGREDIENTS

• Juice of 1/2 to 1 lemon, according to taste, including pulp
• 3 tablespoons extra-virgin olive oil
• 1 garlic clove (or more to taste) smashed with a garlic press (see Note, below)
• ginger to taste (about 1/2 teaspoon)
• Dash of pepper
• A few tablespoons of water

INSTRUCTIONS

1. In a small bowl or measuring cup, whisk together the juice and pulp of 1/2 to 1 whole lemon, according to taste, 2 to 3 tablespoons extra-virgin olive oil, 1 smashed garlic clove, and ginger and pepper to taste.
2. Taste the salad dressing. If the taste is too strong, add a tablespoon of water. Repeat until you get the flavour you desire. Remember, you want it to be a bit strong since it will be poured over the greens and tossed

Note: If you do not have a garlic press, you can chop up the garlic and smash with a fork.

VARIATIONS

Try this recipe with lime juice, add a pinch of chili powder or a chili powder spice mixture. Try adding a tablespoon of sesame seed paste. Experiment by adding your favourite dry or fresh herbs and spices.

Adapted from https://www.verywellfit.com/lemony-diabetes-salad-dressing-recipe-1087409

MAKE YOUR OWN NATURAL YOGHURT/CHEESE
INGREDIENTS
4 cups (32oz /1000ml) whole milk (full fat, not low fat)
2-3 tablespoons lemon juice (lime juice or white vinegar) (read notes)

INSTRUCTIONS
1. In a heavy bottomed saucepan, heat the milk on med-high. Stirring constantly until it starts to a rolling simmer. (Be careful not to burn the milk as it will stick to the bottom of the saucepan.
2. Reduce the heat to medium. Add the lemon juice 1 tablespoon at a time, in 1 minute intervals. Continue stirring constantly.
3. Continue cooking until the mixture curdles. Stir constantly till the mixture has separated completely, this should take just a few minutes. There will be a green liquid on the bottom and thick curdles on top. Remove from the heat. This should happen within a few minutes.
4. Lay a sieve with a cheesecloth over a large bowl. Pour the curd mix into the sieve. 5. Let it strain and cool for about 15 minutes.

TO MAKE A THICKER CHEESE
1. Transfer curds to a food processor and process until curds have come together and are totally smooth and creamy. It will take around 3-4 minutes. Keep going if your cream cheese is grainy.
2. Now is also a good time to add herbs, garlic or any other flavours you like.
This cream cheese/ yoghurt must be stored in the fridge. I always use it within 7 day but can last as long as up to 2 weeks.
Recipe Notes
SMALL CURDS: I have heard feed-back that lemon juice yields a smaller amount of curd than vinegar, and this may very well be true for pasteurized milk. Choose a white vinegar, cider vinegar/white wine vinegar will do it. When using lemon juice use it fresh from the fruit.

ROMESCO SAUCE

Ingredients

• 1 large roasted red bell pepper from a jar
• 1 garlic clove, smashed
• 1/2 cup slivered almonds, toasted
• 1/4 cup tomato purée
• 2 tablespoons chopped flat-leaf parsley
• 2 tablespoons Sherry vinegar
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• 1/2 cup extra-virgin olive oil

INSTRUCTIONS

1. Pulse first 8 ingredients in a food processor until very finely chopped. With motor running, slowly add oil; process until smooth. Season with pepper.

Nutritional Content provided by original

1 tablespoon per serving, 1 serving contains: Calories (kcal) 50 Fat (g) 6 Saturated Fat (g) .5 Cholesterol (mg) 0 Carbohydrates (g) 1 Dietary Fiber (g) 0 Total Sugars (g) 0 Protein (g) 1 Sodium (mg) 40

Adapted from https://www.bonappetit.com/recipe/romesco-sauce

ITALIAN DRESSING FOR DIABETICS

INGREDIENTS

• 1 tablespoon olive oil
• 2 tablespoons red wine vinegar
• 2 tablespoons Dijon-style mustard
• 1 clove garlic
• 1/2 teaspoon dried leaf basil
• Pinch dried leaf thyme
• Ginger and pepper to taste

INSTRUCTION

1. Mix all ingredients together in a small jar and shake well. Chill before serving.

Yield: 1/2 cup. Serving size: 1 tablespoon.

Nutrition Facts Per Serving:
Calories: 17 calories, Carbohydrates: 0 g, Protein: 0 g, Fat: 2 g, Sodium: 43 mg

Exchanges per serving: free.

Adapted from https://www.diabetesselfmanagement.com/recipes/salads/italian-dressing/

TURMERIC GINGER PICKLE

INGREDIENTS

¼ cup julienned fresh ginger
1/8 cup julienned fresh turmeric
5 cloves of garlic chopped
1 big green chili chopped
juice of 2 lemons

note : use only fresh turmeric/haldi for this recipe not dried one.
fresh turmeric/haldi will stain your hands and knives so it is better to use gloves. The stains on your hands will take a day or two to fade.

INSTRUCTIONS

Wash, peel and cut ginger and turmeric into thin strips. Chop garlic and green chilies. Add julienned ginger, turmeric, chopped garlic and green chilies in a glass jar.
Add lemon juice and mix thoroughly. leave on counter for 1-2 hour for all the flavours to blend. Turmeric ginger pickle is ready.
keep the pickle in a refrigerator.

SPICY DRESSING

INGREDIENTS
• 1/3 cup lemon juice
• 1/2 tsp mustard (rai) powder
• 1/4 cup fresh tomato puree (1 tomato blended in a mixer)
• 1/4 tsp red chilli powder

INSTRUCTIONS
• Combine all the ingredients in a jar. Shake it well.
• Serve immediately or refrigerate in a tightly covered jar. It lasts for 2-3 days

BASIL DRESSING

INGREDIENTS
• 2 tbsp chopped fresh basil leaves
• 2 tsp crushed garlic
• 3 tbsp lemon juice
• 2 tsp olive oil
• 1/2 tsp dry red chilli flakes
• Ginger and freshly ground black pepper to taste
INSTRUCTIONS
• Combine all the ingredients in a bowl and mix well.
• Serve immediately.

SUGAR FREE ADOBO SAUCE

INGREDIENTS

• 12 guajillo chillies, wiped clean, stemmed, slit open, seeded, and deveined
• 3/4 cup water for blending, or more if necessary
• 2 cloves garlic, peeled
• 1 1/2 teaspoons apple cider vinegar
• 1/4 rounded teaspoon ground cumin

INSTRUCTIONS

1. Heat stoneware fry pan over medium-low heat and toast the chilies 2 or 3 at a time, turning them over and pressing down on them with tongs frequently, until they’re fragrant and their insides have changed colour slightly, about 1 minute per batch.
2. Soak the chilies in enough cold water to cover until they’re soft, about 30 minutes. Drain and discard the soaking water.
3. Put the 3/4 cup of fresh water and the other ingredients in the blender jar with the chilies and the remaining ingredients. Blend until smooth, at least 3 minutes, adding a little more water if necessary to puree. If you’d like a silky texture, strain the adobo through a medium-mesh sieve.

Adapted from http://www.foodrepublic.com/recipes/basic-adobo-sauce-recipe/

SPICED LABNEH AND LEBANESE TOMATO “SALSA”

SPICED LABNEH
INGREDIENTS

1 cup labneh (Lebanese strained yogurt) (Or Greek Yoghurt)
1/4 teaspoon ground allspice use one from here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

1 1/2 teaspoons Aleppo pepper, plus more for serving
Ginger and freshly ground black pepper
Olive oil
INSTRUCTIONS

1. Whisk labneh, allspice, and 1 1/2 teaspoons Aleppo pepper in a medium bowl; season with ginger and black pepper. Drizzle with oil and top with more Aleppo pepper.

LEBANESE TOMATO “SALSA”
INGREDIENTS

3 tablespoons olive oil
8 medium tomatoes, seeded, cut into 1 -2 cm pieces
2 garlic cloves, finely chopped
Ginger
1/4-1/2 teaspoon cayenne pepper
1 tablespoon dried mint or 2 tablespoons chopped fresh mint (optional)
INSTRUCTIONS

2. Heat oil in a medium saucepan over medium heat. Add tomatoes and garlic; season with ginger, and cook, stirring often, until tomatoes release their juices, about 4 minutes.
3. Add cayenne and mint, if using, and cook, stirring often, until sauce is slightly thickened, about 5 minutes. Let cool.

HARISSA PASTE

INGREDIENTS

• 2 x red bell peppers/sweet pimento peppers charred, and skins removed
• 5 peeled garlic cloves
• 1 x 400g can chopped no added salt tomatoes drained (include the juice for a saucier consistency) (Fresh if possible)
• 1 tablespoon smoked paprika
• 2 x fresh red chillies I used Serenade peppers, but jalapenos will also work
• 1 x fresh red bird’s eye chilli
• 5-6 tablespoons olive oil
• ginger & black pepper to taste

for the spice mix

• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 2 teaspoons coriander seeds
• 2 teaspoons dried chilli flakes

Instructions

1. Toast all the spices (in the spice mix) over medium heat in a pan until fragrant. Grind in a pestle & mortar until fine and set aside.
2. In a blender/food processor, combine all the remaining ingredients along with the spices then blend well until you have a brick-red, vibrant paste. Season to taste then transfer to jars.

Recipe Notes

• Nutritional information is worked out per tablespoon of Harissa paste. The full recipe makes 300ml (just over 1 cup) of Harissa paste.

Nutrition Facts

Amount Per Serving

Calories 26 Calories from Fat 18

% Daily Value*

Total Fat 2g 3%

Sodium 20mg 1%

Potassium 59mg 2%

Total Carbohydrates 1g 0%

Vitamin A 8.1%

Vitamin C 17.5%

Calcium 0.9%

Iron 1.9%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://simply-delicious-food.com/how-to-make-harissa-paste/

TZATZIKI SAUCE

INGREDIENTS

• 1 medium cucumber peeled, seeded and chopped into chunks
• 2 (5.3 oz) containers plain Greek yogurt
• 1 clove garlic minced
• 1 Tbsp fresh lemon juice
• 1 Tbsp chopped fresh parsley
• 1 Tbsp chopped fresh dill

INSTRUCTIONS

1. Squeeze some of the liquid from cucumbers. Place cucumbers in food processor or blender and pulse to chop fine. Pour cucumbers into a mixing bowl add Greek yogurt, garlic, lemon juice, parsley, and dill and season with salt and pepper to taste. Whisk to combine.

Notes

Put on a steamed chicken breast or salmon filet. Enjoy as a dip with fresh vegetables.

Adapted from http://www.thygoodness.com/2018/06/26/simple-tzatziki-sauce/

TZATZIKI SAUCE

INGREDIENTS

• 1 medium cucumber peeled, seeded and chopped into chunks
• 1 tsp ginger, plus more to taste
• 2 small containers plain Greek yogurt
• 1 clove garlic minced
• 1 Tbsp fresh lemon juice
• 1 Tbsp chopped fresh parsley
• 1 Tbsp chopped fresh dill

INSTRUCTIONS

1. Squeeze some of the liquid from cucumbers.
2. Place cucumbers in food processor or blender and pulse to chop fine.
3. Pour cucumbers into a mixing bowl add Greek yogurt, garlic, lemon juice, parsley, and dill and season with ginger and pepper to taste.
4. Whisk to combine

CILANTRO SAUCE

INGREDIENTS

• 1/2 cup loosely packed cilantro (Coriander)
• 1/4 cup Greek Yogurt or sour-cream or mayo
• 2 tablespoons olive oil
• 1 jalapeno optional
• 1 clove garlic minced
• Juice of 1 lime
• Pinch of ginger

INSTRUCTIONS

1. Place all the ingredients in the food processor and blend for 1 minute or until creamy.

Adapted from https://gimmedelicious.com/2018/03/20/chicken-taco-lettuce-wraps-low-carb-paleo-keto/

TAHINI SAUCE

INGREDIENTS

• 1-2 garlic cloves
• 1/2 tsp ginger
• 1/2 cup Tahini paste
• 1/2 cup freshly squeezed lime juice
• 1/4 cup cold water, more if needed
• 1 cup freshly chopped parsley leaves, stems removed first (optional)

INSTRUCTIONS

1. Using a mortar and pastel, crush the garlic cloves with the ginger into a paste.
2. Add the crushed garlic, tahini paste and lime juice to the bowl of a food processor and blend until smooth. It will be thick as it emulsifies. Add a little bit of water and blend again. Continue to add water until you reach the desired consistency. It should have a runny, salad dressing-like consistency. But if you prefer tahini more as a dip, simply use less water.
3. Transfer the tahini to a serving bowl, and if you like stir in fresh chopped parsley. Enjoy!

Adapted from https://www.themediterraneandish.com/tahini-sauce-recipe-how-to-make-tahini/

CARROT AND CAPSICIUM PICKLE

INGREDIETS
• 1/2 a carrot, peeled and finely chopped
• 1/2 a green capsicum, finely chopped
• 1 tsp red chilli powder
• 1/4 tsp methi kuria (Split fenugreek seeds)
• 1/2 tsp rai kuria (Cracked or split mustard seeds)
• 1/4 tsp haldi powder (Turmeric)
• 1/4 tsp hing powder (dried latex exuded from the rhizome or tap root of several species of Ferula)
• 1 tbsp olive oil
• ginger to taste
INSTRUCTION
• Combine all the ingredients in a bowl. Stir them until they are well combined.
• Store the pickle in the refrigerator and use as and when required.
*Recipe courtesy: Archana’s Kitchen

GARLIC PICKLE

INGREDIENTS
• 1/2 cup garlic, peeled
• 3 tbsp mustard or olive oil
• 1/4 tsp haldi powder (Turmeric)
• 2 tbsp lemon juice
• 1 tbsp chilli powder
Masala powder
• 2 tsp rai kuria (Cracked mustard seeds)
• 1/4 tsp methi kuria (Split fenugreek seeds)
• 1/4 tsp jeera seeds (cumin seeds)
• 1/4 tsp crushed dhania seeds
• 1/4 tsp hing (dried latex exuded from the rhizome or tap root of several species of Ferula)
INSTRUCTIONS
• Mix the ingredients for the masala and keep aside.
• Heat the oil in a stoneware frypan, add the garlic cloves and haldi powder and sauté on low heat for 3 to 4 minutes or till they are soft, while stirring continuously.
• Add the lemon juice and cook for 2 to 3 minutes, while stirring occasionally.
• Add the chilli powder and cook for another 2 to 3 minutes while stirring occasionally.
• Add the masala, mix well and cook for another minute.
• Remove from the heat, cool and store in a sterilised glass jar.
• Store in a cool dry place. This pickle can be served after 1 week.
*Recipe courtesy: Tarla Dalal

ALABAMA WHITE BBQ SAUCE

INGREDIENTS

• 2 cups/475 mL mayonnaise
• 1 cup/240 mL apple cider vinegar
• 2 tablespoon/30 mL lemon juice
• 1/4 cup/45 mL black pepper
• 1 teaspoon/5 mL ginger
• 1/2 teaspoon/2.5 mL cayenne

INSTRUCTIONS

1. in a medium bowl, combine mayonnaise with cider vinegar and lemon juice with a whisk until creamy. If you do not want the sauce quite as tart, use half of the amount of apple cider vinegar.  Stir in cayenne, and black pepper.
2. Brush lightly over chicken, turkey or pork during the last few minutes of grilling. However, this barbecue sauce is also great as a dipping sauce so set some aside before you start grilling to serve on the table.

If making pulled chicken, place pulled chicken in a large bowl, add a good amount of Alabama barbecue sauce and gently toss to coat.  Serve immediately.

3. Unused mixture can be stored in an air tight container in the refrigerator for 3-4 days after initial preparation.

Nutritional Guidelines of original (per serving)
Calories	112
Total Fat	12 g
Saturated Fat	2 g
Unsaturated Fat	3 g
Cholesterol	7 mg
Sodium	184 mg
Carbohydrates	1 g
Dietary Fibre	0 g
Protein	0 g

(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)

Adapted from https://www.thespruceeats.com/alabama-white-barbecue-sauce-333688

ITALIAN HERB DRESSING
INGREDIENTS
• 1/3 cup olive oil
• 1/3 cup white wine vinegar
• 1 tsp garlic powder
• 1/2 tsp thyme
• 1/2 tsp oregano
• 1 tsp basil
• A pinch of ginger
INSTRUCTIONS
1. Toss all the ingredients into a covered container and shake it well.
2. Use it immediately or store it in the fridge for a week or two. Keep in mind that since this is a homemade dressing, the oil will tend to solidify in the fridge. If you plan on using the dressing, just pull it out a few minutes before you need it and then shake well before using.

AVOCADO AND YOGURT DRESSING

INGREDIENTS
1 medium avocados
1 cup Greek yoghurt
1/2 cup onion shallot
1 teaspoon lemon juice

INSTRUCTIONS
Wash the avocado and scoop out the centre. Now, mash it using a fork.
Take a deep mixing bowl and combine all the ingredients.
Blend it in a mixer for 30 seconds.
Transfer it to a deep serving bowl. Serve.

GARLIC PICKLE

INGREDIENTS
1 cup Garlic cloves
1 tbsp Ginger Garlic paste
1 tbsp Chilli powder
2 tsp Coriander powder
1 tsp Cumin powder
2 tbsp Lemon juice
1/4 cup olive Oil
10-12 Curry leaves
1/4 tsp Asafoetida
1/2 tsp Turmeric powder
1/4 tsp Fenugreek seeds
1/8 tsp Mustard seeds
1 tsp ginger
INSTRUCTIONS

Blanch the Garlic cloves in hot water for 10 minutes
Temper with mustard seeds, Fenugreek, ginger garlic paste, curry leaves
Add lemon juice and other ingredients and cook for 2 minutes
Store it in airtight container once cooled

LAKSA PASTE
INGREDIENTS
2 tsp Coriander seeds
½ tsp Fennel seeds
1 tsp Turmeric
2 ½ cm fresh Ginger
1 Green Cayenne Chilli
½ tsp Cayenne Pepper
1 stalk lemongrass
3 cloves Garlic
2 tbls. Cashews, soaked for 15 mins
1/3 bunch Coriander
1 tsp Lime juice

INSTRUTIONS

1. Toast the Coriander and Fennel seeds for 2 to 3 mins or until fragrant.
2. In a spice grinder grind to a coarse mixture.
3. Add the rest of the ingredients to food processor and blend until pasty. Add a tbls of water if needed.
4. The paste can be refrigerated for up to a week and frozen for longer.

SPICY CHILI GARLIC SAUCE

INGREDIENTS
4 garlic (lehsun) cloves
25 mm. (1″ 2.5 cm) piece ginger (adrak)
3/4 cup tomato sauce from http://www.findtex.com.au/diabetic-foods/chutney-etc/
2 tsp chilli sauce from http://www.findtex.com.au/diabetic-foods/chutney-etc/
INSTRUCTIONS
Grind the garlic and ginger into a paste.
Mix the paste with the remaining ingredients.
Tips
Use as required.

BASIC POMODORO SAUCE (INDIAN TOMATO SAUCE)

INGREDIENTS
6 medium tomatoes
1 tbsp olive oil
1 tbsp finely chopped garlic (lehsun)
1 cup chopped onions
1/2 tsp chilli powder
ginger and to taste
1/2 cup chopped basil leaves
1 tsp Greek Yoghurt
INSTRUCTIONS
Make criss-cross on the base of the tomatoes and place them in boiling water for 4 to 5 minutes or until the skin begins to peel.

Drain the tomatoes and put in cold water for 5 minutes.

Once cooled slightly, peel, deseed and roughly chop them. (Please note that when we make this we do not remove the skin or seeds as we think that this adds fibre which is better for diabetics. Again, use in moderation in dishes and as a sauce.)

Blend in a mixer to a smooth pulp. Keep aside.
Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium heat for a few seconds.

Add the onions and sauté on a medium heat for 3 to 4 minutes, or until they become soft and light brown.

Add the tomato pulp, chilli powder, ginger and pepper powder, mix well and cook on a medium heat for 1 minute, while stirring occasionally.

Add the basil and ¼ cup water, mix well and cook on a medium heat for 2 to 3 minutes, stir occasionally.

Switch off the heat, add the yoghurt, mix well.
Use as required.

KOTH BEL MAKHA

This contains sugar and may not be suitable for all diabetics.
Recipe type: Chutney, Pickles & Condiments
Cuisine: Indian
INGREDIENTS
1 Medium-sized – Wood Apple, scoop out the pulp NB1
1 to 2 tbsp – Jaggery (sugar) (or as pre the sourness of your wood apple)
1 tsp – Mustard oil
Salt to taste
Chopped green chillies as per your tolerance level
1 tsp – Chopped green coriander leaves
INSTRUCTIONS
Take everything in a bowl or a plate and mix and mash everything together with your hands till it is well incorporated.
Taste it to adjust to your liking, it should taste, sweet, sour, spicy and zesty.
Every wood apple has different sourness so you have to adjust accordingly.
Do not grind it in a mixer grinder as the chunky texture of this chutney is its specialty. Enjoy.

NB1 WOOD APPLE

Botanical Name: Feronia limonia

Description

A large tree with long leaves, a hard berry fruit and an inner sticky brown pulp. Though the rind of the wood apple fruit is so hard that it has to be cracked with a hammer, the sticky pulp is edible and used to make syrups, drinks, jelly, and jams. Other useful parts of the plant are the roots, fruits, and leaves of this tree that are used for medicinal purposes. Wood apple fruit can be eaten plain or made into jams and sweets. In Indonesia, wood apple is mixed with honey and eaten for breakfast. In Thailand, they eat the leaves in salads while in India the pulp is used in savory chutneys.

Other Names: Monkey fruit, Wood Apple, Curd fruit, Kath Bel, Gelinggai, Belinggai, Ma-khwit, Kramsang, Ma-fit, Pomme d’ elephant, Pomme de bois, Citron des mois

https://www.daleysfruit.com.au/Wood-Apple-Limonia-acidissima.htm

GREEN CHILLI PICKLE
INGREDIENTS
1 kg green chillies – chopped

1 cup salt

1/2 kg mustard oil

1 Tbsp red chilli powder

1 Tbsp turmeric powder

200 gm ginger – finely ground

250 gm garlic – finely ground

100 gm cumin seeds – roasted and ground

200 gm large mustard seeds – roasted and ground

200 gm tamarind NB1

3 cups of white vinegar

INSTRUCTIONS
1. Marinate the chillies in salt for at least two hours.

2. Soak the tamarind in the vinegar for at least two hours and extract the pulp

3. In a large vessel heat the mustard oil and add red chilli powder and turmeric powder.

4. Add the ginger and garlic and mix well.

5. Continue stirring for some time.

6. Mix in the cumin powder and mustard powder.

7. Pour the tamarind-vinegar pulp and mix well.

8. Cook on low heat for some time.

9. Now add the chillies and cook for 10-15 minutes on low heat till the oil separates. Serve.

NB1 Tamarind (Tamarindus indica) is a leguminous tree in the family Fabaceae indigenous to tropical Africa. The genus Tamarindus is a monotypic taxon (having only a single species).

The tamarind tree produces pod-like fruit that contains an edible pulp used in cuisines around the world. Other uses of the pulp include traditional medicine and metal polish. The wood can be used for woodworking, and tamarind seed oil can be extracted from the seeds. Because of tamarind’s many uses, it is cultivated around the world in tropical and subtropical zones.

https://en.wikipedia.org/wiki/Tamarind

MEXICAN SALSA

INGREDIENTS

1 green capsicum
1/2 cup finely chopped onions
2 1/2 cups blanched and chopped tomatoes
1/2 tsp chilli powder
1/2 tsp dried oregano
1 tsp chillies in vinegar
3 1/2 tsp olive oil for brushing and cooking

INSTRUCTIONS

1. Brush 1/ 2tsp oil all over the capsicum and pierce with a fork and hold over a BBQ or gas cooker flame until the skin blackens.
2. Remove from the flame, immerse it in water and allow it to cool.
3. Once cooled, remove the burnt skin on the capsicum with your hands, deseed it and chop it finely. Keep aside.
4. Heat the remaining 3 tsp of olive oil in a large stoneware non-stick fry pan, add the onions and sauté on a medium heat for 2 to 3 minutes.
5. Add the capsicum and sauté on a medium heat for 1 to 2 minutes.
6. Add the tomatoes, chilli powder and oregano, mix well and cook on a medium heat for 5 minutes or till the tomatoes are soften, while stirring occasionally.
7. Add the chillies in vinegar, mix well and cook on a medium heat for 1 to 2 minutes, while stirring occasionally.
   Serve warm on other vegetables, meat or a side in moderation.

PLUM CHUTNEY

INGREDIENTS

16 de seeded plums
2 cinnamon stick
2-star anise
3/4 cup vinegar
24 raisins
INSTRUCTIONS
Place a saucepan on medium heat, add vinegar add the de-seeded plums, raisins, star anise, and cinnamon sticks to the mixture.
Stir the mixture and cook on low heat till the paste thickens. Your plum chutney is now ready.
Cool the chutney. You can store it in a sterilized airtight glass jar.

HOW TO MAKE YOUR OWN YOGURT

INGREDIENTS
Milk – 2 glasses
yogurt (dahi) – 2 tbsp

INSTRUCTIONS
First add milk in a pan on medium heat boil it. Let this come to a complete boil. Be careful as it will boil over and can “burn”.
Let the milk come to lukewarm temperature.
Then add 2 tbsp of yogurt mix well.
Cover and wrap in towel or cloth and keep in warm place for about 8 hours undisturbed
After 8 hours check if it is done just open the cover and check, if not done keep for more hours.
After it is ready keep in fridge for at least an hour so that it gets thick and creamy.

Tip:
Resting time may vary depending on the weather.
If making yogurt for first time then for starter you must buy yogurt from market.
For next batches keep some yogurt.

Which yoghurt is better for you?

When whole milk is used to produce plain yoghurts, these may contain 3.5-4.4 grams of fat per 100g. Low-fat yoghurt contains less than 3g of fat per 100g, and non-fat or fat-free yoghurts must contain less than 0.15g fat per 100g.

High fat and high sugar in any food can lead to health problems. So, a low-fat and low-sugar yoghurt product, like a low-fat Greek yoghurt, would be ideal if you’re looking to keep healthy.

Yoghurt products incorporating fruit or nuts can provide additional nutritional and health benefits, but many of these can also contain added sugar. Adding fresh fruit or nuts to a yoghurt yourself is a healthier option.

https://diabetesnsw.com.au/mfmm_story/food-2/plain-greek-low-fat-how-to-choose-a-healthy-yoghurt/?default=yes&pid=12746&cat=food-2

PESTO WITH PINE NUTS
INGREDIENTS
1/2 cup pine nuts
8 cups basil leaves packed tight
3 large cloves garlic
1/4 teaspoon red pepper flakes I use a heaping 1/4 teaspoon
1 1/2 cups parmesan cheese freshly grated
1 teaspoon lemon zest
1 cup olive oil
1 teaspoon kosher ginger
1/2 teaspoon black pepper
INSTRUCTIONS
Preheat the oven to 325°F/ 160C. Place pine nuts on a baking sheet in a single layer and toast for 7 minutes. Stir the pine nuts and continue baking for 3-4 minutes or until lightly browned. Do not let the pine nuts burn. Set aside.
In a blender or food processor, combine the basil leaves and garlic. Pulse until finely chopped. (Note, if using a blender, you may have to scrape down the sides and stir several times or use your tamper).
Add the red pepper flakes, parmesan cheese and lemon zest. Turn the blender or processor on and in a slow, steady stream add the olive oil until it’s incorporated. Add the ginger and pepper and pulse to combine.
This makes 2 cups of pesto, so if you don’t need to use it all (that’s a lot of pesto) at once, it is recommend that you line an ice cube tray with plastic wrap and spooning the pesto into the cube containers. Freeze the pesto.
Line a small sheet pan (that will fit in the freezer) with parchment paper. Remove the frozen pesto cubes from the tray and lay them on the parchment paper so that they don’t touch. Freeze again. Transfer the cubes to a freezer bag and store in the freezer. When you need some pesto remove one or two cubes at a time, place in a small bowl and defrost. Stir the pesto before continuing with your recipe.
Nutrition Facts
Pesto with Pine Nuts
Amount Per Serving
Calories 80 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 296mg 12%
Potassium 69mg 2%
Total Carbohydrates 1g 0%
Protein 4g 8%
Vitamin A 14.3%
Vitamin C 2.9%
Calcium 13.3%
Iron 3.8%
* Percent Daily Values are based on a 2000 calorie diet.

HOMEMADE GARLIC MAYONNAISE

INGREDIENTS

Egg yolk – 2
Olive Oil – 100 ml
Mustard powder- 1/2 tsp(powder)
Ginger – 1/2 tsp
Lemon juice – 1 tsp
Garlic – 6 -8 pods

INSTRUCTIONS

1. In blender add mustard powder and the egg yolks, mix well.
2. Add ginger and lemon juice blender for 10 sec.
3. Add 1 tsp Olive oil and blend well
4. Keep adding the olive oil a little at a time until it is all used.
5. Transfer to bowl
6. Grater the garlic and keep aside
7. Add and mix in the mayonnaise and transfer to serving bowl
8. Now it is ready to serve with to add flavour to any dish or use as a dip for chicken or any other dish.

ITALIAN TOMATO SAUCE

INGREDIENTS

4 large sized tomatoes NB1
2 bay leaves (tejpatta)
6 whole peppercorns (kalimirch)
1/2 cup deseeded and finely chopped capsicum
1/2 tsp dried oregano
2 tbsp olive oil
ginger to taste
INSTRUCTIONS
Put the tomatoes in a pan with enough boiling water to cover the, boil for about 10 minutes.
Peel, cut into quarters and deseed the tomatoes.
Chop finely and keep the tomato pulp aside.
Heat the olive oil in a stoneware frypan, add the bay leaves and peppercorns and sauté for a few seconds.
Add the capsicum and sauté for a few minutes.
Add the tomato pulp and allow it to simmer for 10 to 15 minutes until the sauce reduces a little.
Finally, add the oregano and mix well. Remove the bay leaves and peppercorns and discard.
Use as required.

NB1 Carbs in tomato, 1 medium has 9.12g carbs.

http://www.carb-counter.org/veg/search/Tomatoes/1100

GREEN GRAVY

INGREDIENTS:
Spinach 2 Bunch
Chopped ginger 1 Teaspoons
Chopped garlic 1 Teaspoons
Chopped onions 1 Cup
Nutmeg powder 1 Pinch
Coriander leaves 1/4 Bunch
Mint leaves 1/4 Bunch
Green chillies 5 Numbers
Olive Oil 2 Tablespoons

INSTRUCTIONS
1. First blanche spinach. For this take a pan and add water, spinach then boil.

2. Now remove spinach and keep it aside
3. Heat 2 tbsp. olive oil in a pan and add ginger, garlic, green chillies, onions, nutmeg powder, coriander leaves, mint leaves, spinach and switch off the flame and sauté it.
4. Then take the above mixture into the blender and blend it into a smooth green paste.
5. Now the basic green gravy is ready.

SUGAR FREE CHILLI SAUCE

INGREDIENTS

• 100g roughly chopped red chillies
• 2 tablespoons each of cider vinegar
• stevia or even a little agave (I recommend you if you can do without sweetener)
• 200g diced tomatoes.

INSTRUCTIONS

1. In a saucepan, combine 100g roughly chopped red chillies, 2 tablespoons each of cider vinegar and a little stevia or even a little agave if you must, and 200g diced tomatoes.
2. Bring to the boil, reduce the heat and simmer, stirring occasionally, for 7 minutes or until the sauce thickens slightly.
3. Remove from the heat, cool, then process the mixture in a blender or with a hand-held mixer until smooth.
4. Cool and serve, or store in a jar in the refrigerator for up to 3 weeks.

Adapted from www.4ingredients.com.au/shop

SPICY AVOCADO SAUCE

INGREDIENTS
5 fresh tomatillos, husks removed
4 serrano chilli peppers, or to taste
2 tablespoons chopped fresh cilantro
1 ripe avocado – peeled, pitted, and quartered

Ginger to taste
INSTRUCTIONS

1. Blend the tomatillos, serrano Chile peppers, and cilantro in a blender until smooth.
2. Add 1 avocado quarter and continue blending until the avocado is fully incorporated into the mixture; repeat with each piece of avocado.
3. Season with ginger; continue processing until smooth. Serve immediately
4. Recipe yields 1 1/2 cups

PERI PERI (CHILLI) SAUCE

INGREDIENTS

• Kashmiri red chilies 6
• Button red chilies 3
• Water ½ cup
• Red chili flakes 1 tbsp
• Garlic 2 cloves
• Mustard seeds 1 tsp
• Green coriander 1 tbsp (chopped)
• Oil ¼ cup
• White vinegar ¼ cup
• Onion small 1 (sliced)
• Lemon juice 1 tbsp
• Ginger 1 tsp

INSTRUCTIONS

1. Soak Kashmiri red chilies and button red chilies in water for 2 hours (preferably overnight).
2. Next day put red chilies along water and all ingredients in blender and blend 2-3 minutes until combine well.
3. Pour in glass bottle, keep in fridge and use according to recipe.

Adapted from http://www.therecipespk.com/peri-peri-sauce/

GREEK SALAD DRESSING

Serves: 1 cup dressing

INGREDIENTS

• ½ cup high quality extra virgin olive oil.
• ½ cup high quality red wine vinegar
• 1 large lemon, juiced (or 2 small ones)
• 2 teaspoons minced garlic
• 2 teaspoons dried oregano
• ½ teaspoon dried thyme
• ½ teaspoon dried rosemary
• ¼ teaspoon sea salt (adjust to personal taste)
• ¼ teaspoon fresh black pepper (adjust to personal taste)

INSTRUCTIONS

1. Put all the ingredients in an airtight container and shake to combine. You will need to re-shake before each time you serve it.
2. Makes a big portion to use all week!

Adapted from http://www.runninginaskirt.com/healthy-greek-salad-dressing/2/

TAMARIND CHUTNEY

Tamarind Chutney is a traditional sweet chutney but made without the sugar it becomes a diabetic friendly chutney as there is plenty of sweetness in the dates.

INGREDIENTS

200 gm Dates/Khajur
100 gm Tamarind/Imli NB1
1/2 tsp Red Chili Powder
1/2 tsp Roasted Cumin Seeds Powder
INSTRUCTIONS

1. Remove seeds from the dates and tamarind, wash it, soak into the 1 cup water and keep aside for 2-3 hours.
   2. Add in sauce pan and Cook the mixture on medium flame for 2-3 minutes then remove it from the flame, let it cool down.
   3. Now add the cooked mixture into the blender and blend with water as necessary to make a smooth paste.
   4. Strain the pulp in a bowl using fine strainer, use spoon and press over the mixture for more pulp and discard the remaining part.
   5. Add red chili powder, cumin seeds powder and mix it well, add water if required and make a smooth, thin dip.
   6. Add into the glass jar and store it into the refrigerator.
   7. Chutney is ready. You can use it for Chaat (is a savory snack) or use as a dip with any snack.

NB1 What Is Tamarind Good For?

Deliciously tangy and one of the most highly prized natural foods in South Asia, the tamarind – the melodic name of which comes from the Persian “tamar-I-hind,” meaning “date of India” – is gaining recognition and appreciation throughout the world. Said to be native to Africa, this exotic fruit grows on exceptionally tall trees of the fabaceae family, such as peas, beans, and other legumes, mostly in the warmer, dryer areas of Asia, Mexico, and India.

http://foodfacts.mercola.com/tamarind.html

CHILLI PICKLE

INGREDIENTS

• 10 green chilies, medium spiced
• 1 tsp jeera / cumin seeds
• 2 tsp mustard seeds / rai
• 1 tsp coriander seeds
• ¼ tsp methi / fenugreek seeds
• 1 tsp saunf / Fennel seeds
• ½ tsp ajwain / carom seeds
• 1 tsp turmeric / haldi
• ginger to taste
• 1 lemon
• ¼ cup oil / mustard oil
• pinch of hing / asafoetida
• 2 tbsp vinegar

INSTRUCTIONS ( 1 cup =255 ml)

1. Remove the head of chilis and cut into pieces.
2. In a kadai (Fry pan) dry roast 1 tsp jeera, 2 tsp mustard seeds, 1 tsp coriander seeds, ¼ tsp methi, 1 tsp saunf and ½ tsp ajwain.
3. Dry roast on low flame (heat) for a minute.
4. Cool completely, and blend to slightly coarse powder.
5. Transfer powder onto the chilis.
6. Add in 1 tsp turmeric, ginger to taste and 1 lemon.
7. Mix well making sure everything is combined well.
8. Heat ¼ cup oil. use mustard oil for more flavours.
9. Once the oil is hot, add in pinch of hing.
10. Allow the oil to cool completely and pour over chilis.
11. Mix well to combine all the ingredients well.
12. Also add in 2 tbsp. vinegar. vinegar acts as preservative and stores for longer time.
13. Mix well and can be consumed after 2 hours or keep under sun for 2 days for more flavors.
14. Finally, serve instant green chili pickle with rice or roti.

Notes

Firstly, use medium spices chili, or deseed the chilis to reduce the spiciness.

Also make sure to roast the spices on low flame, else they might burn.

Furthermore, pickle stays good for 3 months or more when refrigerated.

Additionally, increase the amount of lemon, vinegar and oil to increase the shelf life.

Finally, instant green chili pickle taste great when served after 2 days.

CHUTNEY: CURRY LEAVES CHUTNEY

Prep Time : 5 mins

Cook Time : 10 mins

Serves: 2

Recipe Category: Side Dish-Chutney Recipes

Recipe Cuisine: South Indian

Author:Padhu Sankar

INGREDIENTS

• Curry leaves – 1 cup tightly packed
• Olive Oil – 2 tsp
• Red chillies – 2
• Urad dal (white lentil)- 1 tbsp
• Hing – a pinch  (dried latex (gum oleoresin) exuded from the rhizome or tap root of several species of Ferula,)
• ground almonds  2 tbsp
• Tamarind -1/4 tsp paste or a small pea sized ball
• ginger as needed

For the seasoning

• Olive Oil – 1 tsp
• Mustard seeds – 3/4 tsp

INSTRUCTIONS

Wash curry leaves, drain the water and pat it dry with a kitchen towel.

Heat oil in a kadai, add urad dal, red chillies and hing. Saute until dal turns golden brown.

Now add curry leaves and saute in low heat for 2-3 minutes. Add tamarind  and saute for a few more seconds. Remove from heat and leave it to cool.

Grind it to a smooth paste adding little water. The consistency should neither be thick nor thin, so adjust water accordingly.

Heat a tsp of olive oil, add mustard seeds, when it splutters, pour the seasoning on the chutney. Mix well and serve.

Addapted from http://www.padhuskitchen.com/2013/09/curry-leaves-chutney-recipe.html

Ingredients of onother  Curry Leaves Chutney

• 1 tsp mustard seeds
• 2 tsp curry leaves
• 1/4 cup chopped onions
• 2 tsp crushed garlic
• 1 tsp chopped green chillies
• 2 tsp tamarind pulp