CONDIMENTS & SAUCES TABLE OF CONTENT

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2 TABLE OF CONTENT 4 Tomato Sauce (Ketchup) 6 BBQ Sauce 7 Cabernet BBQ Sauce 8 Mayonnaise 9 Lime Mayo 11 Tartare sauce 12 Seafood Sauce 13 Hollandaise sauce 14 Sour Cream 15 Hoisin Sauce 17 Sichuan Sauce 18 Tomato Chutney 19 Sweet Chilli Sauce 20 Brocoli Pesto 21 Basil Pesto 23 Almond Spread 24 Mixed Nut Spread 26 Chocolate and Hazelnut Spread (AKA Nutella) 28 Strawberry Jam 29 Apricot Jam 30 Plum Jam 31 Blueberry Compote 32 Apple Sauce 33 Cranberry Sauce 34 Apple Chutney 35 Apricot Chutney

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4 Tomato Sauce (Ketchup) Version 1: Quick version, no cooking required, no sugar INGREDIENTS MAKES 3 CUPS Tomato Paste 350g Apple Cider Vinegar 4 tablespoons Dijon Mustard 1 tablespoon Salt 1/2 teaspoon Cinnamon 1/2 teaspoon Ground Cloves 1/8 teaspoon Garlic Powder 1/4 teaspoon Water 1/2 cup In a bowl, combine all ingredients. Mix well and refrigerate for at least 2 hours to let the flavours combine. Version 2: A bit more work, but the taste is almost identical to store-bought products INGREDIENTS MAKES 4 CUPS Ghee 1 teaspoon Garlic minced 2 cloves Onion grated 1/2 Apple Cider Vinegar 1/4 cup Red Wine Vinegar 1/4 cup Natural Sugar Free Sweetener To taste Sea Salt 1 teaspoon Passata 800g Tomato Paste 350g Ground Cloves 1/2 teaspoon Dried Oregano 1/2 teaspoon Grate 1/2 onion and mince 2 garlic cloves. Heat 1 tsp. ghee in a small non-stick saucepan over medium heat. Add the onion and garlic and cook until soft. Now, add 1/4 cup apple cider vinegar and 1/4 cup red wine vinegar, 1 tsp. sea salt, 800g passata, 350g tomato paste, 1/2 tsp. ground cloves 1/2 tsp. oregano and natural sugar-free sweetener to taste. Bring to a boil, reduce the heat to low and cook for minutes or until reduced and sauce thickens. Pour everything into a food processor or blender and blend until smooth. Refrigerate for at least 2 hours to let the flavours combine. 4

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6 BBQ Sauce Version 1: Quick version, no cooking required INGREDIENTS MAKES 1 CUP Tomato Puree 4 tablespoons Worcestershire Sauce 8 tablespoons Natural Sugar-Free Sweetener to taste In a bowl, combine 4 tbsp. tomato puree with 8 tbsp. Worcestershire sauce. Sweeten to taste with natural sugar-free sweetener. Refrigerate. Version 2: A bit longer to make, but the effort pays off in the flavour department! INGREDIENTS MAKES 2 1/3 CUPS Tomato Paste 1 1/2 cups Natural Sugar Free Sweetener To taste Garlic crushed 3 cloves Apple Cider Vinegar 3 tablespoons Worcestershire Sauce 3 tablespoons Lemon juice 1 Paprika 1 1/2 teaspoons Freshly Ground Black Pepper 3/4 teaspoon Sea Salt 1/4 teaspoon Water 1/2 cup Crush 3 garlic cloves and squeeze the juice of 1 lemon. Heat a non-stick small saucepan over medium heat and add all ingredients. Bring to a boil, stirring constantly. Reduce heat to low and cook for minutes or until sauce has thickened enough to coat a spoon. 6

7 Cabernet BBQ Sauce INGREDIENTS MAKES 1 CUP Cabernet Sauvignon 1/4 cup BBQ Sauce 1 cup (see page 6) In a saucepan, add 1/4 cup wine and 1 cup BBQ sauce. Over medium heat, simmer the sauce reaches the desired consistency. TIP: This is an easy way to add another dimension to a well-known sauce. You can try different kinds of wines, whiskeys or even fruit juices. 7

8 Mayonnaise INGREDIENTS MAKES 1 CUP Extra-virgin Olive Oil 1 cup Free Range Whole Egg 1 Dijon mustard 1/2 teaspoon Lemon Juice or white vinegar 3 teaspoons Freshly ground sea salt 1 pinch In a tall cup or jar add 1 cup olive oil, 1 whole egg, 1/2 tsp. Dijon mustard, 3 tsp. lemon juice and a pinch of salt. Place a hand mixer into the bottom of the jar, turn it on and slowly pull it out. As you pull the mixer out, the mayo will form. Mix well until mixture becomes thicker. Add salt, mustard and lemon juice or vinegar to taste. TIP: This recipe is much healthier than store bought mayo because it uses extra-virgin olive oil instead of canola oil and does not include any other nasties. However, because it is oil-based, it is still very calorie rich, so consume in moderation. You can also mix this recipe with Greek yogurt 1:1 to make it healthier. 8

9 Lime Mayo INGREDIENTS MAKES 1 CUP Whole Egg Mayonnaise 1/2 cup Plain Greek Style Yogurt 1/2 cup Limes zest and juices 2 Grate the zest and squeeze the juice of 2 limes. In a small mixing bowl, combine 1/2 cup mayo, 1/2 cup yogurt, lime zest and juice. Mix well. 9

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11 Tartare Sauce INGREDIENTS MAKES 1 CUP Whole Egg Mayonnaise 1/2 cup Plain Greek Style Yogurt 1/2 cup Capers (or gherkin pickles) 2-3 tablespoons chopped Lemon juice 1/2 Dijon Mustard 1 tablespoon Freshly ground sea salt and black pepper to taste Chop 2-3 tbsp. capers. Juice 1/2 lemon. In a bowl, combine all the ingredients. Season to taste with freshly ground sea salt and black pepper to taste. Mix well and refrigerate. 11

12 Seafood Sauce INGREDIENTS MAKES 1 CUP Whole Egg Mayonnaise 1/2 cup Plain Greek Style Yogurt 1/2 cup Homemade Tomato Sauce (Ketchup) 3-6 tablespoons or more to taste Freshly ground sea salt and pepper to taste In a bowl mix the 1/2 cup mayonnaise with 1/2 cup yogurt and 3-6 tbsp. tomato ketchup (or more to taste). Mix well then season to taste with freshly ground sea salt and black pepper. Refrigerate. 12

13 Hollandaise Sauce INGREDIENTS MAKES 4-6 Lemon juice 2-3 teaspoons Free Range Egg Yolks 3 Low-fat plain yogurt, 1 cup Dijon mustard 1/2 teaspoon Freshly ground sea salt and black pepper Bring water in the lower pot of a double boiler to a simmer. During that time, separate 3 egg yolks in the upper pot. Squeeze in 2-3 tsp. lemon juice and add 1 cup yogurt. Whisk until smooth. Place the upper pot over the simmering water. Stir frequently until the sauce thickens, about 15 minutes (the sauce will become thinner before becoming thicker, don t worry!). Remove the sauce from heat and whisk in 1/2 tsp. Dijon mustard, salt and pepper. Serve immediately or store in the fridge for later. TIP: This recipe calls for a double boiler but if you do not have one, you can improvise one with a saucepan, a metal strainer and a glass or metal bowl. Simply put water in the saucepan, place the strainer in the pan and insert the bowl in the strainer. 13

14 Sour Cream INGREDIENTS MAKES 1 CUP Extra Thick Plain Greek Style Yogurt 1 cup Lemon juiced 1 In a mixing bowl, add 1 cup yogurt drained from any liquid. Mix in the juice of 1 lemon. Mix well and serve. 14

15 Hoisin Sauce INGREDIENTS MAKES 1/2 CUP Soy Sauce 4 tablespoons Smooth Peanut Butter 2 tablespoons Natural Sugar-free Sweetener To taste Rice Wine Vinegar 2 teaspoons Garlic crushed 1 clove Sesame Oil 2 teaspoons or more to taste Chilli crushed 1 teaspoon Add all ingredients into a blender and blend until smooth. 15

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17 Sichuan Sauce INGREDIENTS MAKES 1/3 CUP Chicken Stock 3 tablespoons Tomato Puree 1 tablespoon Balsamic Vinegar 2 teaspoons Natural Sugar-free Sweetener To taste Soy sauce 1 teaspoon Sesame oil 1/2 teaspoon Ground Arrowroot 1/4 teaspoon Crushed Chillies 1/4 teaspoon or to taste In a bowl, whisk together 3 tbsp. chicken stock, 1 tbsp. tomato puree, 2 tsp. vinegar, 1 tsp. soy sauce, 1/2 tsp. sesame oil and 1/4 tsp. ground arrowroot. Mix well then add natural sugar-free sweetener to taste and 1/4 tsp. crushed chillies. 17

18 Tomato Chutney INGREDIENTS MAKES 500 ml Ghee 1 teaspoon Small Onion (finely chopped) 1 Garlic Clove (crushed) 1 Chopped fresh tomatoes 500g Natural Sugar-Free Sweetener To taste Dried Thyme 1/2 teaspoon Finely chop 1 small onion. Crush 1 garlic clove using a garlic crusher. Heat 1 tsp. ghee in a large non-stick frying pan over medium heat. Add onion and garlic. Cook, stirring constantly for 3-4 minutes or until onion is just soft. Add diced tomatoes with juice, 1/2 tsp. dried thyme, 1/2 tsp. sea salt. Season to taste with freshly ground black pepper, sea salt and natural sugar-free sweetener. Cook, stirring occasionally for 8-10 minutes or until reduced to about 2 cups. Enjoy! 18

19 Sweet Chilli Sauce INGREDIENTS MAKES 4 CUPS Long Fresh Red Chillies stems trimmed 500g Garlic peeled 3 cloves Apple Cider Vinegar 3 cups Natural Sugar-free sweetener To taste Ground Arrowroot 1/2 cup Trim the steams of chillies then halve and deseed them, but keeping about 100g with the seeds on. Add the chillies to a food processor along with 3 peeled garlic cloves. Process until finely chopped. Heat a saucepan over medium heat and add the chilli mixture along with 3 cups vinegar and 1/2 cup ground arrowroot. Mix well and bring to a boil. Reduce the heat to low, add natural sugar-free sweetener to taste and cook stirring constantly for 5 minutes until the sugar dissolves. Then cook stirring occasionally for 30 minutes or until sauce thickens. 19

20 Broccoli Pesto INGREDIENTS MAKES 1 CUP Broccoli cut into florets 250g Fresh Basil Leaves 1 handful Garlic clove peeled 1 Parmesan Cheese Shredded 50g Extra-Virgin Olive Oil 2 tablespoons Preheat the oven to 200 C and line a large baking tray with baking paper. Cut 250g broccoli into florets. Arrange onto baking tray and bake for 10 minutes. Put the broccoli into a food processor or blender along with 1 handful fresh basil, 1 peeled-garlic clove and 50g shredded Parmesan. Pulse until finely chopped. Add 2 tbsp. olive oil and continue pulsing until it has reached a pesto-like consistency. Season to taste with freshly ground sea salt. 20

21 Basil Pesto INGREDIENTS MAKES 1 CUP Fresh Basil Leaves 2 cups Garlic peeled 2 cloves Pine Nuts 2 tablespoons Shredded Parmesan Cheese 30g Extra-virgin Olive Oil 3 tablespoons In a blender or food processor add 2 cups basil, 2 garlic cloves, 2 tbsp. pine nuts, 30g grated parmesan cheese and 3 tbsp. olive oil. Blend until well combined and into a desired consistency. Season to taste with freshly ground sea salt and black pepper. Tip : The possibilities for pesto variations are endless: You can replace the basil by spinach, parsley or any other greens. You can replace the pine nuts by cashew nuts, peanuts or any other nuts. You can replace parmesan by feta, ricotta or any other cheese (although I find hard cheeses work best). 21

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23 Almond Spread INGREDIENTS MAKES 1 CUP Raw Whole Almonds (or ground almond) 2 cups Place 2 cups of almonds into food processor. Process for about 15 minutes, stopping frequently to scrape the sides. Process until smooth. 23

24 Mixed Nut Spread INGREDIENTS MAKES 1 CUP Mix Nuts 2 cups (2 to 4 kinds of nuts) Place 2 cups of mix nuts into food processor. Process for about 15 minutes, stopping frequently to scrape the sides. Process until smooth. 24

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26 Chocolate and Hazelnut Spread (AKA Nutella) INGREDIENTS MAKES 2 CUPS Hazelnuts 2 cups Vanilla Extract 2 teaspoons Cacao Powder 1/3 cup Natural Sugar-Free Sweetener To taste Sea Salt 1/4 teaspoon Almond Milk or Coconut Milk 2/3 cup Preheat your oven to 200C. Roast 2 cups hazelnuts on a baking sheet for minutes. Remove the hazelnuts from the oven and allow them to cool. When the hazelnuts have cooled, rub them together to remove the skins. Some of the skins will remain and that s OK. Add the hazelnuts to a food processor or high-speed blender. Blend until the nuts have turned into a smooth butter. Add the rest of the ingredients to the food processor/blender and blend until fully combined. If necessary add more almond milk to get the spread completely smooth. 26

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28 Strawberry Jam INGREDIENTS MAKES 1 CUP Fresh Strawberries* (or frozen and thawed) 450g Natural Sugar-Free Sweetener To taste Lemon Juice (optional) 1 tablespoon Ground Arrowroot 1 teaspoon Roughly chop the strawberries. Heat a medium non-stick saucepan over medium heat and add 450g strawberries, 1 tbsp. lemon juice and 1 tsp. arrowroot. Bring to a boil stirring frequently, and then lower the heat to low. Add natural sugarfree sweetener to taste and cook stirring occasionally for minutes or until it thickens. Let cool then refrigerate. *You can substitute some strawberries with other berries or some mangoes to add another dimension to the jam. 28

29 Apricot Jam INGREDIENTS MAKES ABOUT 2 1/2 CUPS Fresh Apricots* ripe 7 1/2 cups (about 1kg) Natural Sugar-Free Sweetener To taste Lemon juiced 1 Halve and pit the apricots, then roughly chop. Heat a saucepan over medium heat and add the apricots along with natural sugar-free sweetener to taste and the juice of 1 lemon. Bring to a boil stirring frequently, and then lower the heat to low. Cook stirring occasionally for 1 hour or until it thickens. Let cool then refrigerate. *You can substitute some apricots with berries or include some vanilla beans to add another dimension to the jam. 29

30 Plum Jam INGREDIENTS MAKES 4 CUPS Fresh Plums pilled, pitted and sliced 7 cups (about 1kg) Granny Smith Apples cored, pilled and quartered 2 Lemon juiced 1 Natural Sugar-Free Sweetener To taste Ground Cinnamon (or ginger) (optional) 1/8 teaspoon Pill, pit and slice the plums. Pill, core and quarter 2 apples. Heat a saucepan over medium heat and add the fruits along with the juice from 1 lemon. Bring to a boil, reduce the heat to low and cook stirring occasionally for minutes or until the fruits start to soften. Add natural sugar-free sweetener to taste and 1/8 tsp. ground cinnamon. Cook for another minutes or until it thickens. Let cool then refrigerate. 30

31 Blueberry Compote INGREDIENTS MAKES 1/2 CUP Fresh or Frozen Blueberries 2 cups Natural Sugar-Free Sweetener To taste Heat a saucepan over medium heat and add 1 cup blueberries and a splash of water. Bring to a boil, and cook stirring occasionally for 10 minutes. Add the other cup of blueberries and natural sugar-free sweetener to taste. Cook stirring frequently for extra 5-8 minutes. Serve hot over pancakes or keep in a jar for later. 31

32 Apple Sauce INGREDIENTS MAKES 4 Gala Apple (or any other sweet red apple) whole 3 large Place 3 apples onto oven rack and cook for 10 minutes at 175 C. Take the apples out of the oven and carefully peel the skin off. Using a sharp knife cut the flesh off the core and put it on a plate. Using a fork or potato masher, mash the apple until it is smooth. Let cool then refrigerate. 32

33 Cranberry Sauce INGREDIENTS MAKES 6 Cranberries Fresh (or frozen) 3 cups Orange zest and juice 1 Water 1/2 cup Ground Arrowroot 1 teaspoon Natural Sugar-Free Sweetener To taste In a saucepan over medium heat, add 3 cups cranberries, zest and juice of 1 orange and 1/2 cup water. Bring to a boil, then cook for minutes or until cranberries start to pop. Then reduce the heat to low, add natural sugar-free sweetener to taste and cook for 30 minutes to 1 hour, until it thickens. Let cool then refrigerate. 33

34 Apple Chutney INGREDIENTS MAKES 2 CUPS Gala Apples peeled, cored, and chopped 2 large Onion shredded 1/2 Apple Cider Vinegar 2 tablespoons Natural Sugar-free Sweetener To taste Orange Grated Peel 1 tablespoon Ginger Fresh Grated 1 tablespoon Allspice 1/2 teaspoon Sea Salt a pinch Peel, core and chop 2 large apples. Coarsely shred 1/2 onion. Grate 1 tbsp. of orange peel and 1 tbsp. ginger. In a saucepan, add the apple, onion, grated orange peel, grated ginger, 2 tbsp. vinegar and 1/2 tsp. allspice. Mix well and bring it to a boil. Reduce the heat to low, add natural sugar-free sweetener to taste and cook covered for minutes. Add a pinch of sea salt and cook uncovered for an extra few minutes, until thickened. 34

35 Apricot Chutney INGREDIENTS MAKES 2 CUPS Tomato Chutney 1 cup (see recipe on page 18) Apricot Jam 1 cup (see recipe on page 29) In a bowl, mix 1 cup Tomato Chutney and 1 cup Apricot Jam. You re done! TIP: OK, this was easy one. But it goes to show how easy it is to make something new out of already known recipes. Don t hesitate to mix and match other jams and chutneys: the results will surprise you! 35