It is my belief that a good, tasty and healthy meal starts with fresh, organic produce and is complete with added herbs, spices or small quantities of delicious, low-calorie sauces, broths, marinades or dressings, all of which are simple to prepare.
You do not need to be a gourmet chef to prepare delectable and mouthwatering meals. So today, here are three of my favorite sauces to share with you.
Sweet Tamarind Sauce
(Serve with stir-fry veggies and/or with fish, shrimp or poultry)
Preparation time: 10-15 minutes
Cooking Time: 10 minutes
This recipe yields: 8 cups
Suggested portion per individual serving: 2-3 Tbsp
Storage suggestions for future use: Store in the refrigerator for up to a week or freeze in either ice cube trays or small, well-sealed, freezer-friendly containers for months.
Ingredients:
- 2 Tbsp of peanut oil
- 5 inches (12.7 cm) fresh ginger, peeled and finely grated
- 6 cloves of garlic, crushed
- ½ cup Thai sweet chili sauce
- 2 cups of low-sodium chicken stock
- ¼ cup cup of fish sauce
- ¾ cup of oyster sauce
- ⅓ cup of tamarind concentrate (available by the jar in the Asian section of most supermarkets, Asian/Chinese food stores, and online)
- 2 Tbsp orange zest (orange peel, finely grated)
- ¼ cup fresh cilantro (coriander), finely chopped
Directions:
1. Heat oil in medium saucepan and lightly sauté ginger and garlic until soft and fragrant.
2. Add the rest of the ingredients, except the cilantro/coriander, and simmer gently for 5 minutes, stirring occasionally.
3. Remove from the heat, add the cilantro and serve with stir-fry veggies and either fish, shrimp or poultry.
Fresh Marinara Sauce
Preparation time: 10 minutes
Cooking Time: 35 minutes
This recipe yields: 3 cups
Suggested portion per individual serving: ½-⅔ cup served over your selected meal
Storage suggestions for future use: This recipe is best served fresh but can be refrigerated for up to 2-3 days or frozen in small, airtight freezer containers for a few weeks.
Ingredients:
- 1 medium onion, diced finely
- 1 celery stick, finely chopped
- 1 small carrot, grated
- 4 cloves garlic, crushed
- 1 Tbsp olive oil
- 6 large, ripe organic tomatoes, blanched and finely chopped
- 1/4 tsp each of dried oregano and basil
- 1/4-1/3 cup of grated fresh Romano cheese or Parmesan cheese
- 4 leaves of fresh basil for garnish
- Salt and pepper to taste (optional)
Directions:
1. Saute onions, celery, and crushed garlic in olive oil over a medium to low heat for 3-4 minutes until the garlic and onions are soft and lightly golden brown.
2. Add the grated carrots and sauté. a further 3-4 minutes.
3. Add the tomatoes, dried oregano and basil and simmer on a low heat for a further 30 minutes. Remove from heat.
4. Add freshly-grated Romano cheese or Parmesan cheese with fresh basil sprinkled on top.
5. Season to taste.
6. Serve over your selected meal, such as 1/2-2/3 cup whole grain pasta or broiled eggplant.
Orange and Vermouth Sauce for White Fish
Preparation time: 7-10 minutes
Cooking Time: 10-12 minutes
This recipe yields: 3 cups
Suggested portion per individual serving: ¼ cup
Storage suggestions for future use: This can be refrigerated for up to 3-4 days or frozen in small, airtight freezer containers for months.
Ingredients:
- Juice from 4 medium oranges or 1 cup of unsweetened orange juice
- Juice of 1 lemon (1/3 cup lemon juice)
- 2 inches (5 cm) fresh ginger, finely grated
- 2 Tbsp dry Vermouth
- 1 cup fish stock or 1 fish stock cube crumbled in 1 cup hot water
- 2 small shallots, finely cut
- 1 tsp olive oil
- 1 Tbsp fennel or flat leaf parsley, finely chopped
Directions:
1. Add shallots to a small pan and sauté. them slowly over low heat or until they are soft and transparent.
2. Add the other ingredients, except the fennel/parsley, to the pan and boil over medium to high heat until the liquid is reduced by half (about 5-7 minutes).
3. Add the fennel or parsley and serve immediately over your selected fillet of fish.
Ginger and Fresh Orange Sauce for Seafood
(Serve over fish or prawns/shrimp and veggies)
Preparation time: 10 minutes
Cooking Time: 4-5 minutes
This recipe yields: 1-1½ cups
Suggested portion per individual serving: ⅓-½ cup
Storage suggestions for future use: This can be refrigerated for up to 3-4 days or frozen in small, airtight freezer containers for months.
Ingredients:
- Juice of 4 medium oranges (2 cups)
- Juice of 1 large grapefruit (1 cup)
- ½ cup low-sodium soy sauce or tamari sauce
- 2 Tbsp either honey, coconut, or agave syrup
- 3 inches (7.6 cm) of fresh ginger, peeled and finely grated
- 2-3 Tbsp fresh cilantro (coriander), finely diced
Directions:
1. Place all ingredients, except the fresh cilantro, in a saucepan. Bring to a gentle boil, then reduce
heat and simmer, stirring occasionally for 4-5 minutes. Add the cilantro and serve over fish or prawns/shrimp and veggies.
(Nutritionist, Life Coach and Director of MVB-Health)
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