SAUCES, DIPS, MARINADES (updated 19 Aug 24)

Many of these dips are Vegan...

No-Prep Asian 'Wonder' Sauce for Noodles:silky, creamy, 5 ingred, no prep, easy, 

Hot Artichoke & Spinach Dip, served in a bread bowl - an indulgence

Aubergine Tahini Dip, low-fat, for crudités and on crackers 

Boozy Peach/Nectarine Dipping Sauce for crispy fried bites & spicy meats

    1 large ripe peach/nectarine, stoned, coarsely chopped
    1/3 raw yellow pepper, slightly less in weight than the peach
    2-3 tablespoons red onion
    1 tsp fresh mint or 1/3 tsp dried
    zest and juice of half a lime 
    brandy to taste, at least 1/4 cup
    1/2 tsp maple syrup (opt)

1.  Blitz until smooth with stick or bowl blender
2.  Refrigerate a few hours, pref overnight for flavours to blend
3.  Taste; add pepper and a bit of salt

Caponata, Aubergine Vegan, lower-fat, easy

Chilli Hoisin Sauce: adventurous blend rich  with ginger & garlic

Chive & Onion Dip, low-fat

Health Conscous Rich Chocolate Dip/Spread: no sugar, gluten, dairy or nuts; so good you won't believe its healthy 

Chow Mein Noodle Sauce, for hot or cold noodles, easy, not quite as we know it, Jim but gloriously distinctive 

Curried Yoghurt mango dip (for 1 but easily multiplied) for raw veg and salads
   2 tbsp strained 0-fat yoghurt
   1 tbsp mayonnaise
   1 tsp curry powder
   1/2 tsp white wine vinegar
   1 tsp mango chutney 
   pepper & salt
Mix well.

Icing Sugar Glaze for dipping or drizzling 
3 tbsp icing sugar & 1 generous teaspoon milk stirred well; recipe easily multiples 

Lime & Hoisin Marinade for Meats and Tofu

Home-made low-sugar ketchup

Hot Dog Relish: sugar-free
      5 cherry tomatoes or equiv, in small dice
      3/4 tsp tomato puree, preferably low-salt
       small red chilli, de-seeded, in fine dice OR 1/2 tsp chilli flakes  
      1/2 cup bell pepper, pref green or yellow, in small dice
      1/3 cup dill pickle  (2 med in small dice)
      1/3 cup drained corn niblets
      1 tbsp wholegrain mustard
Mix all ingredients thoroughly; add cracked black pepper to taste.  Store in a wide-mouthed air-tight container in the fridge 3-5 days

Maple Dijon Dip, for sausage rolls & Scotch Eggs, not low-sugar

How to make and freeze Italian Marinara Sauce: easy, low fat, salt & preservatives

Middle Eastern Spice Rub: dry marinade

Mushroom Grapefruit Salsa

Pea, Broadbean & Endame Dip: Just Wow! Prepare the night before; veggie, skinny,starter

Flash Fried Oriental Tomato Sauce for noodle soups, fried rice & Chinese noodles.
     6-8 fresh tomatoes, poached in boiling water 1-2 mins, peeled and coarsely chopped
     salt & pepper
Heat a generous half tablespoon groundnut or other light veggie oil over high heat; toss in tomatoes; turn heat down a little; fry, stirring occasionally for 5 mins until tomatoes are soft and losing their shape; take off heat; set aside.  This dish can be prepared in advance and refrigerated a day ahead

Ginger & Scallion Sauce

  3 tsp grated ginger
  6 tbsp finely chopped white spring onions
  3 tbsp groundnut/peanut oil
  1 generous tsp grated garlic (opt)

Put ginger & spring onions in heatproof bowl; heat oil until very hot and pour over - the ginger and spring onions will sizzle.  Stir and decant into serving bowl 

No-Prep Asian 'Wonder' Sauce for Noodles: gorgeously tasty

Orange & Sesame Marinade (for chicken pieces)
    juice & zest of large orange or equiv
    2 tbsp reduced salt soy sauce
    2 tbsp sherry/white grape juice/stock
    1 tbsp cornstarch (not polenta) or rice flour mixed with 1 tbsp cold water
Either marinade the meat for at least 20 mins OR once the chicken has crisped up in the oven, releasing much of their fat, brush at frequent intervals.  For last 10 minutes of cooking, scatter over sesame seeds.   

Oriental Dip 
    250 gr/9 oz strained or Greek 0-fat yoghurt
      80 gr/3 oz mayonnaise
    4 tbsp rice vinegar/dry sherry/white wine/grape juice
    3 tsp reduced salt soy sauce (Amoy or Pearl River Bridge)
    1 & 1/2 tsp toasted sesame oil (or good olive oil)
    1-2 tsp lemon or lime juice
    1/2-1 tsp 5 spice powder (or cinnamon)
    1 large clove garlic, grated or minced
    1 tbsp grated fresh ginger or 1/2-1 tsp dried 
    1 tsp dried oregano
    2 tbsp oyster sauce (opt)
    pepper & salt
Whisk ingredients together until well blended

Peanut Dipping Sauce: Thai, Vegan; excellent with crisp phyllo bites

    1/4 cup no-sugar peanut butter, smooth or crunchy
    1/2 tsp powdered ginger or 1 1/2 tsp finely grated fresh
    1 tbsp soy sauce
    2 tsp lime juice, plus zest of lime
    1 1/2 tsp sesame oil
    2 tbsp maple syrup
    3-7 dashes tobasco sauce + 1 tsp black muscovado sugar OR
         1 red chilli, finely diced + 1 tsp black mucovado sugar OR
         1 tbsp sweet chilli dipping sauce, homemade pref 

Mix thoroughly; serve with a teaspoon, excellent with crisp phyllo bites
    

Skinnier Smoked Salmon Dip, Wallet-friendly

Hot Spinach & Artichoke Dip

Sweet Chilli Dipping Sauce, unbelievably fantastic

Tomato Ketchup, Spicy, Low-Sugar



Yoghurt-Cream
Equal quantities of Icelandic or Greek Yoghurt and whipped double cream with vanilla or flavouring of your choice

Yoghurt-Ginger Topping
   100mg whipping or double cream in stiff peaks
   100gm/3.5oz 0-fat Greek or Icelandic yogurt
      2 tbsp ginger syrup (from jar)

      1/2 ball ginger from syrup, in tiny matchsticks

Blend by hand.  Double the recipe for crowds

Marinades

Fabulous Marinades for Chicken Pieces: roast, grill or BBQ



These recipes have been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.

NO-BAKE CHOCOLATE & LIME CREAM PIE, Skinnier Indulgence, Low-Added Sugar, Make-Ahead

Lime Cream Pie: no-bake, lower-fat, perfect for St Pat's Day...

Heavenly scents of lime, deeply creamy & darkly chocolate 
but lower in fat and added sugar
'Really lovely base; I'd have liked more lime.' 'Gorgeous!' Tasters  

The cream pie is a North American institution -- diners used to offer Coconut Cream Pie, Butterscotch Cream Pie or Chocolate Cream pie.  And sometimes all three.

The pies usually had a sweet pastry base; the filling consisted of a thick, intensely flavoured custard loosened with whipped cream.  

This impressive Skinnier Chocolate and Lime Cream Pie from 67's kitchen is definitely a creamy Indulgence.  But replacing double cream with whipping cream and replacing some cream cheese with 0-fat yoghurt reduces fat levels. Added sugar is also kept low.  

Damage to the health is therefore limited but pleasure remains high. 

There is no baking involved in Chocolate and Lime Cream Pie but there will be melting of chocolate and butter.  Both the base and the filling can be made the night before.

If serving away from  home, paper plates and spoons are a must.

Cost: £6
Serves: 18-24 (min 3 rows of 6 pieces) 

Ingred:
   300gms/10.5oz bashed chocolate biscuits or processed to a sandy texture (67 used leftover chocolate shortbread but store-bought are fine)
    2.5-3 oz/70-90 gm melted butter

   180 gms whole-fat or 30% fat-reduced cream cheese, left out for a few hours or zapped for 20 secs in the microwave
   170 gm 0-fat yoghurt strained 4 hours or overnight or 0-fat Greek yoghurt (Total/Fage preferred) 
   3.5 oz/100gms white baking chocolate, melted
   1 tsp vanilla extract
   fine zest of 5 limes
   4-6 tbsp lime juice OR 4 tbsp lime juice plus 2 generous tbsp Cointreau
    
   300 ml whipping cream, whipped to soft peaks

   Garnish: segments of lime (opt)

Method:

1. Grease or line with greaseproof paper a 9x13 inch or equiiv rectangular tin
2. Mix cookie sand & enough melted butter to hold together without being wet; spread over the base of the tin using the back of a spoon or measuring cup to make it level; the layer won't be overly thick
3. If preparing ahead, refrigerate overnight
4. Using electric beaters or a whisk, blend cream cheese, yoghurt and lime zest; add cooled melted white chocolate & beat until chocolate is distributed evenly
5. Add 4 tbsp lime juice; beat lightly
6. Fold in whipped cream; taste
7. Add more lime juice or cointreau to taste 
8. If preparing filling ahead, refrigerate separately from base overnight
9. On day of serving; pour lime cream over base in pan; level; refrigerate or place in cool box
10. Cut into squares just before serving 
11. Gorgeous as it is, the pie is fragile -- use a fish slice to transfer dessert to plates; serve with a spoon

Other Comments:

'Really lovely base.  I'm keen on citrus so wouldn't have minded more lime juice.' Manageress, launderette
'Absolutely gorgeous!' Senior butcher

Tips: 

• the first portion may crumble - consider this cook's privilege
• the biscuit base is deliberately thin to reduce calories; if a thicker base is preferred add 150gm of biscuits and 1 extra ounce melted butter.  
• For a change, use plain chocolate digestives for the base

More no-bake desserts on NavBar: Recipes II/Desserts nr bottom ...

         .Please leave a comment in the box below

This recipe has  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

HOW TO...APPROACH THE 'NEW, REVOLUTIONARY' MEDITERRANEAN DIET

(Some material has been previously posted on the How to...Page)
Written summer 2016

For anyone over the age of 50, we've been here before.  The new wunderkind diet filling the newspapers and bookshelves -- high-fat, low carb -- was popular in the 1970's under the name Atkins.  It's done the rounds.  It's fashionable again and promises much.  But how important is it to good health?

The 'new' diet advice is a variation on the Mediterranean Diet. The Mediterranean Diet involves a specific combination of foods originating in the region which has been shown to promote health and long life in many countries.  Its main ingredients are olive oil, fish and plenty of plant based foods.  

The 'new' approach -- "Cut carbs, quit sugar, increase fat" -- is the opposite of the usual high-carb approach and represents a backlash against sugar and processed foods.   

But is this approach the result of cyclical swings in food/health trends?  Is it the 'turn' of a different group of food producers' to benefit from fashions in food?  

There is no doubt that obesity is an intractable problem in the west, and sugar consumption, especially amongst kids, is way too high.

It's also clear that decisions people make about the proportions of various foods in their diets can make a significant difference -- not just to the risks of serious disease but also well-being.  

We need only look to UK food policy during the Second World War; food was rationed but carefully balanced.  Few people were unhealthy and few people (except maybe livestock producers!) were fat. 


What is the 'new' thinking regarding diets?

An increasing number of doctors and nutritionists say obesity is endemic because the low-fat carb-based diet recommended by health officials is actually making us fat and unhealthy. The doctors say the key to losing weight, staying slim and "feeling fabulous forever" is a diet high in healthy-fats  and low in carbs.  The rising number of Diabetics are encouraged to cut carbs and sugar completely. 

There's a welcome difference in the emphasis on fats this time: fats means healthy fats.  So the mountains of steak, gallons of cream and heaps of butter of the old Atkins diet are off the menu.  

Good Fats

courtesy Dreamstime.com stock photo

Healthy fats may not even look like fat

The recommended fats are: olive oil, avocado, oily fish, (unsalted) nuts and seeds and dairy products, preferably fermented, such as yoghurt and ricotta.  

Saturated fat is not encouraged.  Butter is borderline -- it's a natural product and considered more healthy than liquid oils converted to solid form. But research into butter is still inconclusive. An eminent researcher took part in two recent studies; one concluded it was not especially bad for you; the other, the opposite. 

What level of carbs are acceptable?

Carbs turn into blood sugar which provides the energy we need to carry out daily activities.  Too much blood sugar turns to fat. Cutting carbs reduces sugars in the blood and causes fat reserves to burn off.

Carbs are an essential food group; that's why giving them up is so difficult.  Carb deprivation can lead to headaches, weakness, nausea, dizziness and irritability.

Restricting carbs is the new solution; depending on body size and energy requirements, 50-150 grams a day is thought to maintain good health and even encourage weight loss. 

The biggest culprits when it comes to producing blood sugar are white potatoes, rice and flours.  It's certainly wise to replace them with wholemeal grains and sweet potatoes, most of the time.  But it may not be necessary to go without the nothing-else-tastes-as-good-as mashed potatoes and good white bread (unless under doctor's orders).  Eating them WITH protein (veggie or otherwise) will slow down the conversion of white carbs into sugar, keeping blood sugar on an even keel.    

The other category of carbs  -- vegetables and pulses -- are less likely to cause spikes in blood sugar but still have an impact. Both are included when calculating carb portions.  Vegetables with high carb content include: peas, beetroot, carrots, parsnips, sweet potatoes and sweetcorn.  Pulses and beans -- even though they are also proteins -- and 'pseudo grains' such as quinoa & buckwheat are classed as carbs.   

Clearly, this accounts for the popularity of cauliflower rice and 'spaghetti' made from spiralised vegetables! 




Does my family need to give up sugar? 

We consume far too much sugar, much of it hidden:  an estimated 15 teaspoons a day.  Sugar can easily become addictive and that's probably why the 'new' diets encourage total abstinence from sugar. 

67 believes that's counter-productive, not to mention cruel.  

We are built to experience and enjoy the sensation of sweetness.  The tongue has taste receptors linked to primary tastes: sweet, salty, bitter, sour, savoury and fat. All the tastes contribute to the pleasure derived from food.  67 believes sugar deprivation causes special strain, emotionally and physically. 

Eating while celebrating with friends is one of the great pleasures of life. Limiting yourself or your family to a strict one-note diet seems neither sensible nor fair.  

Life without sugar would be unbearable to most people BUT it's essential to practice discipline and portion control.  (See: All Things in Moderation)

It's wise to also differentiate between refined, processed sugars with little or no food value and natural sugars found in fruit and veg.  Many foods high in natural sugars are also high in vitamins and minerals and provide digestion-friendly fibre.


Should my family eat less high-sugar fruits?

In 67's view, there's a trade-off between high sugar levels in tropical fruits like melons and grapes.  The fruits are not for everyday consumption and are usually an occasional treat -- but one definitely to be enjoyed in the summer.  

An example: sweet cherries produce high blood sugar.  But who eats (relatively expensive) cherries outside of the short window in the summer when they're at their delicious best? And who wants never to eat cherries again?  Reduce servings to a handful rather than half a punnet -- reducing portions is the key.  

Fruit: full of natural sweetness but also good nutrients
(stock photo courtesy a2zhdwallpapers.com)

The Very Well website produces a list of fruits ranked according to sugar content which might be useful: 

1. Berries - generally lowest in sugar but highest in antioxidants and other nutrients
2. Summer Fruits - next lowest: peaches, nectarines, apricots and melons
3. Winter Fruits - apples, pears & citrus fruits are moderate in sugar
4. Tropical Fruits - pineapple, mangoes, banana and fresh figs are high in sugar but guava and papaya are lower than others
5. Dried Fruit - extremely high in sugar; dried cranberries and blueberries would be lower if sugar wasn't added to them

67goingon50 believes depriving the body of food groups is a mistake.  For example, brain cells need fat to function properly.  Carbohydrates are needed after exercise to stop muscles seizing up.  Carbs generally provide energy for the body to work efficiently.  The key to 67 good healthy eating is in discipline and portion control.  (See All Foods in Moderation)

67 also worries about the effects on modern bodies when food groups which have been consumed sine birth, over aeons -- probably since prehistoric man turned to agriculture -- are no longer consumed.  Could we now be hard-wired to consume some carbs and a little sugar?

It's important to eat to maintain good health and to plan ahead for graceful ageing.  It is also important to cut loose occasionally, to take and enjoy every mouthful and then go back to disciplined eating.

67goingon50 supports reducing all things that are bad for you: too much fat of whatever variety, too much salt, too much sugar and too many processed foods.  

Heres 67's recommended take on the 'new, revolutionary' Mediterranean Diet (which is not that different from Healthy Eating):

1. Plant-based foods play a primary role: veg, fruit, whole grains, legumes, pulses, nuts, vegetable oils
2. Carbs (conventional plus vegetables & pulses, beans & whole grains) limited to 50-150gms per day; a day or two per week without any carbs at all won't do any damage
3. 5 portions of fresh veg daily
4. 2-3 portions fresh fruit, most with lower-sugar content, daily (see above for sugar content of fruits)
5. Replace butter where possible with olive or veg oils
6. Replace some salt with herbs & spices
7. When using soy sauce use 25% reduced-salt brands like Amoy or Pearl River Bridge
8. Fish twice a week, especially for oldies
9. Poultry once a week
10. Best quality affordable red meat once a week, fortnight or month, depending on mental & physical requirements
11. All other meals vegetarian
12. Small quantities of dairy products pref fermented (fat-free or low-fat, sugar-free yoghurt or ricotta) to help digestion
13. Handful of unsalted nuts 2-3 times a week
14. Read labels to check that low-fat foods do not contain added sugar

67goingon50 adds:

• Baked goods once or twice a month but adapted to low-sugar diets (How to Bake with Less Guilt 
• No other carbs on the day of baked goods or for a couple of days to compensate 

Sources:
www.mayoclinic.org/healthy/lifestyle
patient.info/health/mediterranean diet
www.health.com/health/gallery/0,,2079
Sugar-Free: 8 Weeks to Freedom from Sugar, Karen Thompson via Daily Mail July 2016



B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

        

EASY HOMEMADE HOT DOG RELISH, Low-sugar, low-preservtive, Make ahead

Relax with this colourful, zippy hot dog relish knowing it's low in sugar & preservatives

A hot dog picnic with Homemade Relish
Photo shows Tivali veggie dogs in Light wholemeal Spelt rolls.
 

Brits have taken to the good ol' American hot dog with a vengeance.  It's become a picnic favourite and the English have developed various strategies for enhancing the experience. They: 

• poach the dogs in wide-mouthed thermoses of hot water to serve warm at the picnic site OR
• wrap the frankfurters in buns and then in individual foil packets before placing them on the cooling car engine (But make sure someone watches them while you're setting up the picnic site!)
• if lucky enough to have a campfire, load a young branch with the dogs and grill over the flames (it's probably best to have jumbo dogs for this). OR buy a special set of implements for cooking frankfurters/sausages over a fire
• fill separate squeezy bottles with lid attached (available at Nisbetts & some department stores) with mustard and ketchup.  If your squeeze bottles don't have a lid, cover the opening loosely with double cling film before screwing on the lid to prevent spills during travelling 
• experiment with hot dog relishes; green or red, anyone?

Traditionally, hot dogs are served with a strip of mustard, a strip of ketchup, maybe some onions fried in butter, but definitely relish.  There has to be relish.  Many varieties of relish are available at various prices but most are high in sugar and additives.  

67goingon50's relish is a healthy treat -- tasty, crunchy and zippily flavoured but low in sugar and preservatives. The recipe does use processed sweet & sour pickles but not in huge quantities. If homemade pickles are preferred, recipes are readily available on this blog.    

The relish is easy-peasy; an older child with good knife skills can put it together. (Always have a first aid kit in the kitchen!)

Easy Homemade Hot Dog Relish 

On it's own, the relish is a sophisticated condiment for adults. For kids being weaned off high levels of sugar, it's ok to add half a tablespoon of maple syrup. The chillis could also be reduced.  The recipe makes 1 1/2 cups; preparing two batches won't be a burden.   
Any leftovers can be teamed with chicken or cheese with a little yoghurt-mayo for a great sandwich filling.

The relish can be made in advance and keeps 3-5 days in the fridge.   

Cost: £2.25'ish (7/24)
Enough for 4-6 dogs

Ingred:
   5 cherry tomatoes or equiv, in small dice
   3/4 tsp tomato puree, preferably low-salt
   a small red chilli, de-seeded and topped & tailed, in fine dice OR 1/2 tsp chilli flakes  
   1/2 cup bell pepper, pref green or yellow, in small dice
   1/3 cup dill pickle (about 2 medium)
   1/3 cup drained corn niblets
   1 tbsp wholegrain mustard

Method:

1. Mix all ingredients thoroughly; add cracked black pepper to taste 
2. Store in a wide-mouthed air-tight container in the fridge 

Tips:

• If you're looking for lower-fat conventional hot dogs, Herta and some Middle Eastern producers offer chicken frankfurters  
• Hot dog buns or finger rolls are sold at most supermarkets at good prices
• Make your own fuss-free, easy Pickled Cucumbers in 3 days.

(Questions & comments, pls email  b67goingon50@yahoo.co.uk 

and say if they can be included in the blog)

         .

This recipe has been developed by B M Lee/ Bright Sun Enterprises and can not be reproduced without the author's written permission.