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6 Quick Recipes Of Healthy And Light Sauces

The sauces are superb accompaniments that give more flavor to the dishes

The sauces are superb accompaniments that give more flavor to the dishes. They have the advantage of being easily made and to be kept for several days without taking up space in the refrigerator. So you can easily prepare 2 to 3 different sauces on weekends and keep them cool in small bowls.

All sauces are not equal. Indeed, they are often criticized as being too fat and too rich in cream. That’s why I’m going to give you 6 quick, light and healthy recipes that will not make you fat or heavy on your meals. I do not stress that you should not buy industrial sauces in the supermarket.

6 recipes of sauces in 5-12 minutes chrono

  • Tomato sauce

Ingredients:

  • a bottle of organic tomato coulis (or about fifteen organic cherry tomatoes)
  • 1 clove of garlic
  • 2 tablespoons extra virgin olive oil
  • salt and black pepper from the mill
  • 1 teaspoon of coconut sugar (or brown sugar)
  • Optional: tomato paste and fresh herbs: thyme, basil, rosemary.

Preparation:

  • Chop the garlic clove and fry in a saucepan with 1 tablespoon olive oil over medium heat for 1 minute.
  • Add the tomato coulis and then the concentrate and the herb of your choice. Salt, pepper and sugar. Taste and adjust the seasoning according to your convenience.
  • If necessary add a small glass of water then add the 2nd spoon of olive oil. Stir and simmer over low heat for 12 minutes. 

NB: If you use the cherry tomatoes instead of the coulis, put them in a saucepan over low heat with the garlic and the olive oil then cover. If necessary add a trickle of water to let them “cook” gradually. 5-10 minutes later, take them out and mix them with basil and olive oil. Season and enjoy.

  • Mustard sauce

Ingredients:

  • 4 tablespoons of organic mustard (strong or old-fashioned)
  • black pepper mill and turmeric
  • 1/2 cup filtered water
  • optional: 1 teaspoon of raw honey

Preparation:

In a saucepan, sauté the mustard with water, a little turmeric, black pepper and possibly honey if you want a sweet taste. Adjust the mustard and water doses so that the sauce is neither too liquid nor too thick. Simmer a few minutes.

  • Roquefort sauce

Ingredients:

  • 1 good piece of Roquefort PDO (raw sheep milk)
  • black pepper from the mill
  • filtered water

Preparation:

In a saucepan, melt Roquefort with water and black pepper over low heat. Adjust the doses so that the sauce is neither too liquid nor too thick. Simmer a few minutes.

  • Pepper sauce

Ingredients:

  • 1 tablespoon of green or black peppercorns
  • 2 tablespoons whole flour
  • 20 g of raw butter
  • 30 cl of homemade vegetable stock
  • salt to grind

Preparation:

Crush the peppercorns in a mortar. In a saucepan, melt the butter over low heat and add the cracked pepper. Stir then 1 to 2 minutes later, add the flour and vegetable broth in small doses. Whip vigorously (take the pan off the heat) to obtain a consistent and homogeneous sauce. Put on the fire if necessary. Season and adjust the seasoning.

  • Curry sauce

Ingredients:

  • 3 tablespoon curry
  • 1 small onion and 1 small clove of garlic
  • 1 tablespoon of olive oil
  • salt, black pepper mill and turmeric
  • 1/2 cup filtered water
  • coriander
  • optional: raisins

Preparation:

In a saucepan, sauté the onion and chopped garlic in olive oil over low heat for 2 minutes. Add curry, water, turmeric, salt, black pepper and stir. If you want a slight sweet note, add some dry reasons. Let simmer for a few minutes then chop fresh coriander at the end.

  • Thai sauce

Ingredients:

  • 3-4 tablespoons of tamari soy sauce
  • 1 stick of lemongrass
  • fresh ginger (a little bit is enough)
  • 1 clove of garlic
  • 1/2 lime (or lemon)
  • 1 teaspoon of coconut oil
  • 1 spoon of coconut sugar
  • filtered water
  • optional: 1 red pepper

Preparation:

In a saucepan, sauté chopped garlic, grated ginger and lemongrass cut into thin slices in coconut oil. Add the chopped pepper if desired to have spicy in the mouth. Then pour the tamari soy sauce and a little water and stir. Add the coconut sugar and the 1/2 lemon juice. Stir, taste and adjust the seasoning. Simmer on low heat for 5 minutes.

To go further in the seasonings, I invite you to read my 12 recipes of homemade salad dressings .

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