Get Sauced Kristen Boehmer 2

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2 First published in 2015 by Kristen Boehmer Living Loving Paleo All rights reserved. No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written consent from the author. This book is for entertainment purposes only. The information provided in this book is not intended to diagnose or treat any illness or any medical condition. The author is not responsible in any manner whatsoever for any adverse effects arising directly or indirectly as a result of the information provided in this book. Always do your own research and talk to your healthcare provider. Instagram Pinterest Periscope Twitter Get Sauced Kristen Boehmer 2

3 4 Introduction 7 Kitchen Equipment 9 How To Use This Book 10 Reinvented Classics 12 Basil Pesto 14 Cranberry Sauce 16 Hollandaise 18 Honey Mustard 20 Ketchup Second Mayonnaise 23 Blender Mayonnaise 24 Egg-Free Mayonnaise 26 Ranch Dressing 28 Sour Cream 29 Nut-Free Sour Cream 31 Special Sauce 33 Spicy Smoky Barbeque Sauce 35 Sweet Barbeque Sauce 37 Worcestershire Sauce 52 Creamy Sauces 54 Chipotle Aioli 56 Cilantro Lime 58 Creamy Italian 60 Creamy Poppy Seed Dressing 61 Curry Aioli 64 Jalapeno Ranch 66 Pesto Aioli 68 Tzatziki 69 Nut-Free Tzatziki 70 Vinaigrettes 72 Italian Vinaigrette 74 Lemon Vinaigrette 76 Sesame Vinaigrette 77 The Sweet Side 79 Hot Fudge 81 Marshmallow Cream 83 Salted Caramel 85 Warm Vanilla Bean Sauce 38 Extra Awesome Sauces 40 Chimichurri 42 Nacho Cheese 43 Nut-Free Nacho Cheese 45 Peanut Sauce 47 Sun Dried Tomato Pesto 49 Sweet Chili Sauce 51 Teriyaki Sauce Get Sauced Kristen Boehmer 3

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5 You re given a choice in life. You can let the events that happen to you destroy you, or you can turn them into the greatest gift, to lift you up and make your life more meaningful. I was diagnosed with an autoimmune disease, Crohn s Disease, back in At the age of 12, I couldn t understand what it meant to be diagnosed with a disease that I would have for the rest of my life, and little did I know what a journey it would become. After years of suffering, I had reached a point where the medications were no longer working, and in fact, they were only making things much worse. As a last resort I had my entire large intestine removed in early The medications had taken such a huge toll on my body that even after such a major operation, I was still very sick. I made the decision that I would no longer let this disease rule my life. I decided that it would become the greatest thing to ever happen to me, and it has. I ve been able to share my journey from sickness to health and inspire others who feel lost and hopeless. For that, I am grateful for this disease. When I first changed my diet, nearly three years ago, I felt so lost and had absolutely no idea what I was doing. I d been so sick for far too long and finally got to the point where I would do anything to heal, but changing my diet seemed so drastic. I laugh at that now, because in hindsight, it s nothing compared to the medications and surgeries that came with serious side effects. Of course there was a learning curve, but changing my diet has come with no negative side effects, and has healed my body on a very deep level. Next to marrying my incredible husband, changing my diet has by far been the best decision I ve ever made. The one thing I missed the very most when changing my diet was sauces. I was so accustomed to purchasing pre-made sauces at the grocery store, never thinking twice about what was really in them. I was shocked once I started to read ingredient labels! I didn t know what to do now that I was no longer willing to put these ingredients into my body. I craved some serious flavor and needed to find a way to make this new lifestyle last. Get Sauced Kristen Boehmer 5

6 Through my own trial and error I ve discovered just how easy and fun it is to make the most delicious sauces you could ever imagine. The store bought sauces don t even compare! Often, when following a whole-foods diet, you can find yourself eating similar meals much of the time. What really makes this lifestyle fun and completely sustainable is the sauces that I use. I always have at least 3-4 homemade sauces in my fridge so that eating real food is never, ever boring! I ve poured my heart into making these 33 sauces, along with multiple accommodations and tips (don t forget to read the Tips & Tricks for each recipe!). My goal was to create recipes so that anyone can enjoy them, despite food intolerances that go beyond paleo. They re crazy easy, and so delicious. I just know you ll love them! From my heart to yours, here s to incredible & lasting health! To read more of my story from sickness to health, you can visit my website here Get Sauced Kristen Boehmer 6

7 I ve created the recipes in this ebook specifically so that anyone can make them, regardless of the quality of kitchen equipment you have. You really don t need fancy equipment to make these incredible sauces. Below I ve listed my favorite kitchen gadgets, as well as substitutions in case you don t have access to one or the other. I believe being in the kitchen should be a fun experience, and my goal is to make eating real food as stress-free as possible! Immersion Blender: If there s one piece of kitchen equipment that I recommend everyone has, it s an immersion blender. For starters, it makes homemade, foolproof mayonnaise in just seconds, unlike using a regular blender, which requires a little more patience. Immersion blenders are fairly inexpensive, as you won t need a fancy one to make any of these sauces. If you don t have an immersion blender and aren t able to purchase one, fear not! I ve taken the extra steps for you so that you can also create these recipes using a regular blender, which you will find the modifications for in the Tips & Tricks section, or as a completely separate recipe. High-Speed Blender: A really good blender can be your best friend in the kitchen. They re a bit of an investment, but they re made to last, and are well worth it in my opinion. I personally use a Vitamix, but I also tested the recipes that included dates with a regular blender, by simply soaking the dates beforehand to make them softer and much easier to blend. Get Sauced Kristen Boehmer 7

8 I know not all of you will have access to a high-speed blender, so I ve included notes in the Tips & Tricks section of each recipe in case you re using a regular blender, so be sure to read those sections! Stand Mixer: The only recipe in this ebook that requires a mixer is the Marshmallow Cream. Either a stand mixer (such as a Kitchen Aid) or hand mixer will work great for this recipe! Food Processor: A food processor is another great kitchen item to have as it will chop vegetables and blend sauces with ease. I prefer to use a food processor over a regular blender for sauces like my Basil Pesto, and Chimichurri, as I find it gives the sauces a better texture that isn t too pureed. In a pinch, without a food processor, a blender will still do the trick! Get Sauced Kristen Boehmer 8

9 The biggest struggle that I hear from others when they re switching their diet is that eating real food is so boring. I wrote this book to show you that this is not the case, and that eating real food can be more delicious than you ever imagined! Creating the recipes for my sauces in this book has been so much fun, and has made eating real food not only incredibly easy, but it also makes living this lifestyle completely sustainable! I ve found that if you have some cooked protein and chopped vegetables in your fridge, there is no better way to completely change the flavor profile day to day, then to simply mix up the sauces that you use. My number one rule in the kitchen is to never, ever make a single batch of anything. This same rule certainly applies to these sauces, as I always make at least a double batch. Many of the sauces that you ll find in this book will easily last a week or more in your fridge, especially if you re using dried herbs. I keep at least 3-4 different sauces in my fridge at all times, and I can t even begin to tell you how much easier this makes my meals! I spend a small amount of time in the kitchen every couple weeks making my sauces, and it really doesn t take much more effort than that! These recipes are all paleo-friendly, meaning they are completely free of gluten, grains and dairy, with the exception of ghee, which is lactose and casein free, but can also be substituted as noted in the Tips & Tricks. In addition, at the top of each recipe you ll find that I ve included a note if the recipe is also egg, nut, nightshade and/or coconut-free, or can be made that way. This way you ll know if the recipe fits into your dietary restrictions. For any modifications noted, please refer to the Tips & Tricks section of each recipe. These sauces will forever change the way you look at eating real food, and you ll never be bored again! Get Sauced Kristen Boehmer 9

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12 Makes Approximately: 1 cup Egg-Free: With Modifications Nut-Free: Yes Nightshade-Free: Yes Coconut-Free: Yes Ranch Dressing Ingredients: 1 batch mayonnaise (page 22/23) 2 tablespoons fresh dill, minced (or 2 teaspoons dried) 1 tablespoon fresh parsley, minced (or 1 ½ teaspoons dried) ¾ teaspoon fresh garlic, minced (or ¼ teaspoon garlic powder) ½ teaspoon sea salt Method: 1. Stir all of the ingredients together until well blended. 2. Store in a sealed container in the fridge for up to a week. Tips & Tricks: To make this ranch dressing egg-free, simply substitute the regular mayonnaise for the egg-free mayonnaise on page 24. Blend with an immersion blender until combined. If you use all dried herbs, which is what I most often do, the dressing will last longer and will expire on the same day as the mayonnaise that you used! If you d like a thinner ranch dressing, simply stir in coconut milk or water, 1 teaspoon at a time until you ve reached your desired consistency. Get Sauced Kristen Boehmer 12

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14 Spicy Smoky Barbeque Sauce Makes Approximately: 3 cups Egg-Free: Yes Nut-Free: Yes Nightshade-Free: No Coconut-Free: No Ingredients: 1 ½ cups tomato sauce ½ cup tomato paste 10 medjool dates, pitted ¼ cup liquid smoke ¼ cup coconut aminos 3 tablespoons apple cider vinegar 2 teaspoons Dijon mustard 3 teaspoons onion powder 2 teaspoons sea salt 2 teaspoons smoked paprika 1 ½ teaspoons cayenne 1 teaspoon black pepper ½ teaspoon garlic powder Method: 1. Place all of the ingredients in a high-speed blender. Blend on high for 2 minutes until smooth. 2. Serve immediately, heated or room temperature, or store in a sealed container in the fridge for up to two weeks. Tips & Tricks: If you don t have a high-speed blender, soak the dates in warm water for 30 minutes prior to making the sauce. Drain the dates and then blend! You can use any dates you d like in place of the medjool dates, just use 7 ounces (200 grams) and be sure they re pitted. You can substitute the dates with ¼ cup honey and ¼ cup coconut sugar. Heat all of the ingredients in a saucepan over medium low heat until the coconut sugar is dissolved, whisking often. This sauce freezes great! I often make a double batch and freeze half of it for later use. Get Sauced Kristen Boehmer 14

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17 Makes Approximately: 1¼ cups Egg-Free: Yes Nut-Free: Yes Nightshade-Free: With Modifications Coconut-Free: Yes Chimichurri Ingredients: 1 cup packed fresh parsley ¼ cup packed fresh cilantro ¼ cup red onion, chopped ½ cup red bell pepper, chopped 3 garlic cloves, peeled (approximately 3 teaspoons) 1/3 cup red wine vinegar ¼ cup olive oil ½ teaspoon ground cumin ½ teaspoon crushed red pepper flakes ½ teaspoon sea salt Method: 1. Place all of the ingredients into a food processor. Pulse until well combined. 2. Serve immediately or store in a sealed container in the fridge for up to 3-4 days. Tips & Tricks: To make this sauce nightshade-free, omit the bell pepper and crushed red pepper flakes This sauce is light & fresh and pairs really well with any protein or vegetables! Get Sauced Kristen Boehmer 17

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19 Makes Approximately: 2 cups Nacho Cheese Egg-Free: Yes Nut-Free: No Nightshade-Free: No Coconut-Free: Yes Ingredients: 1 cup whole, raw cashews ¾ cup water 1 tablespoon fresh lemon juice ¼ cup nutritional yeast 1 teaspoon paprika ½ teaspoon smoked paprika ½ teaspoon garlic powder ½ teaspoon onion powder 1 ½ teaspoons sea salt 2 ounces diced green chiles, drained Method: 1. Place the cashews into a bowl and cover them with water. Let them soak for 4-6 hours. 2. Drain and rinse the cashews and add them to your blender, along with all of the other ingredients, except for the diced chiles. 3. Blend on high for 2-3 minutes, or until the nacho cheese is smooth and creamy. Add the green chiles to the blender and pulse a few times, just until combined. 4. Store in a sealed container in the fridge for up to a week. Tips & Tricks: I love this cheese sauce served warm along with plantain chips, topped on a taco salad or made into nachos. Simply heat it up over medium-low heat in a small saucepan on your stove! Get Sauced Kristen Boehmer 19

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21 Sun-Dried Tomato Pesto Makes Approximately: 2 cups Egg-Free: Yes Nut-Free: With Modifications Nightshade-Free: No Coconut-Free: Yes Ingredients: 2 cups sun dried tomatoes (dry, not packed in oil) 1 cup extra virgin olive oil 1 cup fresh, packed basil ¼ cup walnuts 4 garlic cloves, peeled ¼ cup nutritional yeast ¼ teaspoon pepper Method: 1. Combine all of the ingredients into a food processor (or blender) and pulse until well combined. 2. Store in a sealed container in the fridge for 3-4 days. Tips & Tricks: To make this sauce nut-free, simply omit the walnuts and substitute 2 tablespoons finely shredded, unsweetened coconut. This sauce is awesome served with zoodles (zucchini noodles) or chicken! Get Sauced Kristen Boehmer 21

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23 Makes Approximately: ½ cup Egg-Free: Yes Nut-Free: Yes Nightshade-Free: Yes Coconut-Free: No Teriyaki Sauce Ingredients: 1 ½ teaspoons tapioca starch ½ cup coconut aminos 3 tablespoons honey 4 cloves garlic, minced 1 ½ teaspoons ginger, grated, preferably using a microplane 1 teaspoon sea salt Method: 1. Combine the tapioca starch with 1 teaspoon water and mix well to create a slurry. Set aside. 2. Combine the remaining ingredients in a small saucepan and bring to a simmer over medium heat. Whisk in the tapioca slurry and continue to simmer over medium-low heat for 5 minutes, whisking occasionally. 3. The sauce will continue to thicken as it cools. Store in a sealed container in the fridge for up to 3-4 days. Tips & Tricks: The teriyaki sauce will thicken when it s in the fridge. If you d like to thin it out, just heat it over medium-low heat in a small saucepan. This sauce is excellent served with meat, fish or vegetables, and also makes a great stir-fry sauce! Get Sauced Kristen Boehmer 23

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26 Creamy Cilantro Lime Dressing Makes Approximately: 1 cup Egg-Free: No Nut-Free: Yes Nightshade-Free: Yes Coconut-Free: Yes Ingredients: 1 batch mayonnaise (page 22/23) 1 ½ tablespoons fresh lime juice 2 ½ teaspoons cilantro, minced ½ teaspoons fresh garlic, minced ¾ teaspoon salt Method: 1. Stir all of the ingredients together until well blended. 2. Store in a sealed container in the fridge for up to a week. Tips & Tricks: This aioli is my absolute favorite served with a taco salad, or on top of plantain chip nachos! Get Sauced Kristen Boehmer 26

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28 Creamy Poppy Seed Dressing Makes Approximately: 1 cup Egg-Free: No Nut-Free: Yes (Not Seed Free) Nightshade-Free: Yes Coconut-Free: Yes Ingredients: 1 batch mayonnaise (page 22/23) ½ tsp salt 2 tbsp honey 2 tbsp apple cider vinegar 2 tsp poppy seeds Method: 1. Stir all of the ingredients together until well blended. 2. Store in a sealed container in the fridge. The dressing will expire on the same day that your mayonnaise does! Tips & Tricks: This dressing is delicious on a salad served with sliced fruit and chopped nuts. Adding cooked chicken would take it up another notch! Get Sauced Kristen Boehmer 28

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30 Nut-Free Tzatziki Sauce Makes Approximately: 1½ cups Egg-Free: Yes Nut-Free: Yes Nightshade-Free: Yes Coconut-Free: No Ingredients: ¾ cup full fat coconut milk ¼ cup fresh lemon juice (approximately 2 lemons) ½ cup cucumber, peeled, finely diced and seeds removed 2 teaspoons fresh garlic, minced (approximately 2 cloves) 2 tablespoons fresh dill, minced 1 teaspoon sea salt Method: 1. Place the coconut milk, lemon juice, garlic, dill and salt into a medium sized bowl. Squeeze the diced cucumber in a layer of cheesecloth to remove the excess moisture. Add the cucumber to the bowl and stir with a spoon, until well combined. 2. Refrigerate for at least 5-6 hours, or overnight, before serving. This will thicken the sauce and allow time for the flavors to meld together. 3. Store in a sealed container in the fridge for 3-4 days. Tips & Tricks: If you don t have cheesecloth on hand you can use paper towels to squeeze the excess moisture from the cucumber. Get Sauced Kristen Boehmer 30

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34 Makes Approximately: ¾ cup Egg-Free: Yes Nut-Free: Yes Nightshade-Free: Yes Coconut-Free: No Salted Caramel Ingredients: 3 tablespoons ghee ½ cup coconut sugar 1 cup full fat coconut milk 1 ½ teaspoons sea salt Method: 1. Melt the ghee in a medium sized saucepan over medium heat. Once the ghee has melted, add the coconut sugar and whisk to combine. Add the coconut milk and whisk to combine once more. 2. Let the mixture boil for 5-7 minutes, or until thickened, whisking occasionally. Stir in the sea salt. 3. Serve immediately or store in a sealed container in the fridge for up to two weeks. Tips & Tricks: Although I prefer this sauce using ghee, you can substitute coconut oil for strictly dairy-free. I love this sauce served with sliced apples for an easy sweet treat! Get Sauced Kristen Boehmer 34

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CONDIMENTS. 1 lb. Tomatillos, Husked ½ cup Finely Chopped Onion 1 Serrano Chile Pepper or Jalapeno (Increase to 2 if you want it HOT!

CONDIMENTS. 1 lb. Tomatillos, Husked ½ cup Finely Chopped Onion 1 Serrano Chile Pepper or Jalapeno (Increase to 2 if you want it HOT! CONDIMENTS Asian Chia Stir Fry Sauce 1 quarter cup of Braggs Liquid Amino 1 to 2 minced garlic cloves 1 Tablespoon white vinegar 1 Tablespoon homemade ketchup 1 to 2 teaspoons minced fresh ginger 1 teaspoon