Saucy tricks (and instant recipes)
I don’t know about you but I think sauces are the gateway to eating what you love the way you want it. Not only do the ones of the supermarket shelves contain more harm than good, so avoiding them is a near instant uplevel in your health, but diy sauces are just as quick and convenient full of good things and great tastes.
Sauces contain more sugar than anything. Maybe you’re a fan of ketchup or what about Nutella! Sugar's the devil! We worry about the sugar we eat in beverages (37%), then 16% of our sugar is
in things that we refer to as sweet or dessert, like ice cream, candy, cake.
But that means that 49% of the added sugar in the our diet is in foods we didn't know had it, such as salad dressing, barbecue sauce, hamburger buns, even
hamburger meat! Then consider that sauces are made up of multiple ingredients, that either a shop, restaurant or you decide, and come together never to be separated again and into one colour, which let's face it isn't on the rainbow!
Add to that kids can be very suspicious of sauces (and from reading all that you should be too!), wondering just why you’re hiding that food under sauce?! Once they start making it themselves they are also more likely to enjoy it. (He sees how it's prepared - he asks to help prepare it.)
We ask our kids to try all these new foods - the younger they are the less they've tried right? But would you? Nothing proves the point better than chocolate cos you'd never try something that was brown with the hope it would be delicious surely??
Get involved. Entice them to the kitchen. Know what's in your food; know what tastes good! And sauces you make - which take no more than 5min - can contain everything you want, everything you’re looking for in your food. Food isn’t about deprivation or guilt and shame. It’s made to be enjoyed. We’ve a whole system in our brain for goodness sake just their to seek rewards!
(this list is updated regularly so check back or request yours here)
Tomato sauce:
•3 Dates
•2 Tomatoes
•1/2 Cup Sun Dried Tomatoes
•Depit dates & soak then For 10minutes in warm water
•blend everything in blender
•store in sealed jar in fridge
No-tella:
2/3 cup hazelnuts
¼ teaspoon salt
1 cup cacao powder
½ cup coconut oil
1/3 cup + 1 tbsp maple syrup
Soak the hazelnuts in water overnight, then drain and rinse well.
Put hazelnuts in a high speed blender or food processor and blend until smooth, then add salt and pulse to combine. Add cocoa powder and coconut oil and blend to combine. If necessary scrape down sides of the jar. Add maple syrup and blend to form a paste. If by any chance the mixture separates, add warm water, 1 tablespoon at a time, while blender is running to bring the mixture back together.
Place the Nutella in a jar and store in a refrigerator for two weeks. Serve with apple slices as a snack.
Mayo:
Satay:
1/2 cup almond butter
1 tsp tamari
1/4 tsp tamarind paste
1 tsp coco sugar
Small clove garlic
1 tbsp finely chopping coriander stems
1 tbsp finely chopped red onion
1 tbsp coconut cream
Mix and serve
Teriyaki :
Bernaise:
1/2 tsp vinegar
pinch of tarragon
1 egg yolk
2 tbsp butter
1/2 tbsp mustard pinch salt
Warm the vinegar and tarragon in a small pot, be careful not to get too hot. Add the yolk and mix it through the vinegar so it separates, then add in the butter in small cubes and combine. Season with salt and mustard and pour over your eggs and bacon straight away.
If the egg yolk gets too hot and cooks, you will have to discard and start again
Red curry paste:
Zucchini humus:
