Saucetastic

Strawberry Raspberry Compote!

• 1 cup chopped strawberries
• 1 cup raspberries
• 1/2 cup water
• 2 Tablespoons sugar
• 1 Tablespoon cornstarch

1.- over medium-low heat cook strawberries, raspberries water and sugar for 5 minutes until the fruit mostly liquifies (mash up raspberries as it cooks)

2.- reduce heat to low, add cornstarch and stir until thickened, about 3-5 minutes, be careful to whisk out any clumps

Makes: 16 servings

15 calories, 4 carbs, 0g fat, 0g protein

Pico De Gallo

• 4 medium vine ripe tomatoes, diced
• 1/2 cup diced red onion
• 1/4 cup diced red pepper
• 1/2 cup chopped cilantro
• juice of 3 limes
• 1 Tablespoon diced garlic

1.- chop all ingredients, add to large tupperware and refrigerate at least an hour before serving

Makes: 3.5 cups, serving size is 2 Tablespoons

Per 2 Tablespoons: 5 calories, 1 carb, 0g fat, 0g protein

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Tzatziki

• 1 cucumber, peeled, insides scooped out, diced finely
• juice of 1 lemon
• 2 Tablespoons freshly chopped dill
• 2 Oikos plain fat free greek yogurts
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cumin

Chop cucumber, mix everything together, let sit in fridge for a half hour before using!

Makes 10 servings (2 Tablespoons each)

19 calories, 0g fat,  2 carbs, 3g protein

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Super easy flavored mayo!

• Helman’s LOW FAT Mayo, it has the GREEN lid!
• 2 Tablespoons of whatever spice you want

Just spoon all the mayo into a bowl, mix it up and put it back in! I used Chipotle spices in this one but you could make any flavor you want!

Some other ideas:

- garlic herb

- carmelized onion

- lemon pepper

- curry

15 calories per Tablespoon!!

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FRESH TOMATO SAUCE!

• 3 medium vine tomatoes (farmers market or fresh preferred!)
• 1/4 cup fresh basil leaves
• 4 cloves garlic
• oregano

1- peel tomatoes (this is best done by refrigerating them then cutting off the top and peeling down section by section

2- cut tomatoes into quarters, make sure all the liquid makes it into the pan!

3- cook the tomatoes with 1/4 cup water, basil and garlic for 30 minutes over low heat (3 out of 10)

4- add oregano, put whole mixture in food processor and puree until smooth!

Makes 1 cup of sauce, each 1/4 cup serving:

20 calories, 0 fat, 1.5 protein!

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HEALTHY HUMMUS!

• 1 can (1.75 Cups chickpeas), drain 2/3 of liquid out
• 1 Tablespoon tahini paste (shake it up first!!!!!)
• 3-4 Tablespoons water depending on how thick you want your hummus
• garlic powder
• onion powder
• juice of half a lemon
• cumin spice
• basil sprig 

1- put all ingredients except basil in food processor and puree until creamy, I use about 1/2 teaspoon garlic powder, 1/2 teaspoon cumin powder and 1/4 teaspoon onion powder

2- roll basil in your hand (no chopping!) and put in with finished hummus, let it sit in fridge for an hour to pick up basil flavor

Makes 32 servings (at 1 tablespoon each)

20 calories, 1g fat, 1g protein

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ROASTED GARLIC DIP

• 2 Tablespoons nonfat milk
• 1/2 teaspoon garlic powder
• 2 Tablespoons fresh lemon juice
• 4 ounces (half package) fat free cream cheese
• 1 cup fat free sour cream
• 2 heads roasted garlic (cut top off garlic, cover top with foil, roast 40 minutes on 400 degrees)

Put all ingredients in bowl and use mixer to beat until it forms a creamy dip! I used an electric hand mixer.

Makes 1.75 Cups, each serving  is 2 Tablespoons and:

32 calories, 0 fat, 2 protein

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BEST GUACAMOLE!!

• 1 avocado, sliced in half
• 1 cup cooked cannellini beans (cook with /25 C water for 5-8 minutes until soft, medium-high heat)
• juice of 1.5 limes
• .5 cup thinly diced red onion
• 2 T chopped fresh cilantro
• 2 cloves finely minced garlic (raw)
• .5 C diced red pepper (you can use tomato here instead, I don’t eat tomatoes so I replaced it with the bell pepper, I also like the sweetness and crunch of pepper)
• salt!
• .5 teaspoon spice of choice, I liked cumin

1- puree cooked beans, juice of 1 lime (get as much as you can out of it) and half the avocado

2- hand mix puree with onion, garlic, cilantro and red pepper

3- add salt, spices and remaining lime juice

4- cut remaining avocado half into small (half inch or less) cubes), add to bowl

5- mix well, taste, add salt as necessary

Makes 38 Tablespoons, each tablespoon has:

14 calories, 0.7 fat, 2 carbs, 0.5 fiber, 0.5 protein

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PESTO CREAM SAUCE

*picture coming soon(ish, next time I make it)*

• .5 C white beans, drained and rinced
• 4 cloves garlic, rough chopped (into 8ths)
• .5 C nonfat milk
• .75 C basil leaves
• 2 Tablespoons fat free half and half
• 2 Tablespoons parmesan

1- cook white beans and garlic with water until soft

2- put basil, milk and half and half in food processor (I have a magic bullet :P )

3- add cooked beans to food processor, puree until smooth, no chunks or visible leaves

4- as you’re using sauce (in pan with veggies, seafood or pasta) pour parmesan just before it’s done (you want it to melt at the end)

Makes: 4 servings

72 calories, 1 fat, 11 carbs, 2 fiber, 5 protein