Dressings Sauces Recipes

n a e cl sings d re s

s e c u a &s

CLEAN DRESSINGS & SAUCES - ASHY BINES

By A s h y B i n e s 1

n a e l c essings dr

s e c u a s &

By A s h y B i n e s

STEP 1: The base

yum!!

Start with a good quality extra virgin olive oil as a base.

Healthy Dressings and Sauces! It’s pretty difficult these days to find a commercial condiment that doesn’t have added sugar or processed ingredients of some kind. This is the dilemma we face with most packaged, processed foods in the grocery store. Food claims on packages and nutrition facts labels often lead us to think we’re buying something healthy. But finding a healthy salad dressing requires some deeper digging on your part.

STEP 2: THE FLAVOUR Add a little flavour to balance out your dressing by using various types of vinegars and citrus fruits. Make sure the juice is fresh or even better, cold pressed. When choosing vinegars, make sure to opt for good quality as the health benefits will be greater. Apple cider vinegar / Balsamic vinegar

If you don’t like the idea of your food being full of additives

White vinegar / Fresh lemon juice / Fresh lime juice

and packed with potentially harmful chemicals you can’t

Fresh orange juice / Fresh grapefruit juice

pronounce, you can make your own cheaper, healthier and tastier versions at home. Now you don’t have to ditch the bottle to avoid these hidden nasties. Take a look at my formula to the right, for creating your own healthy salad dressing recipes... Before you are getting excited and start getting creative in the kitchen you will to ensure you have all the ingredients available. Always make sure to read the recipe before you start. Again, make sure the juice is fresh or even better, cold pressed. When choosing vinegars, make sure to opt for good quality as the health benefits will be greater. See my list on the next page. Stop dreaming, start achieving! Love Ashy

Red wine vinegar / White wine vinegar

STEP 3: the final piece Add some herbs and spices and be creative. NOTE: fresh herbs add a lot more flavour than dried. I would recommend for you to try the following: Dill / Rosemary / Marjoram / Savory Thyme / Coriander / Basil / Oregano / Parsley Lemongrass / Cumin / Curry / Paprika Minced garlic / Minced ginger / Minced onion

What’s Needed? In the pantry... •

Allspice, ground

•

Ancho chillies, dried

•

Apple cider vinegar

•

Balsamic vinegar

•

Black pepper

•

Brown mustard seeds

•

Cashew nuts, unsalted

•

Cayenne pepper

•

Chicken broth, salt reduced

•

Chilli powder

•

Chipotle chillies in adobo sauce

•

Cinnamon, ground

•

Cloves, ground

•

Cranberry juice, fresh

•

Cumin, ground

•

Extra virgin olive oil

•

Mustard seeds, ground

• Natvia •

Nutritional yeast

•

Onion, brown

•

Onion, green

•

Onion, red

•

Onion, white

•

Oregano, dried

•

Pine nuts

•

Raw cacao powder

•

Red wine vinegar

•

Rice vinegar

In the fridge... •

Anchovy paste

• Avocado •

Banana peppers

•

Basil, fresh

•

Bell peppers

•

Chervil leaves

•

Chives, fresh

•

Chobani 0% natural yoghurt

•

Continental cucumber

•

Coriander, fresh

•

Cottage cheese, low fat

•

Dill, fresh

• Eggplant • Garlic

•

Rosemary, dried

•

Pink Himalayan salt

•

Sesame oil

•

Sesame seeds

•

Smoked paprika, ground

• Stevia • Tabasco •

Tamari sauce

•

Thyme, dried

•

Tomatoes, diced

•

Tumeric, ground

•

White wine vinegar

•

Yellow mustard seeds

In the freezer... •

Ginger, fresh

•

Jalapeño pepper

•

Kalamata olives

•

Lemon juice, fresh

• Lemons •

Lime juice, fresh

•

Orange juice, fresh

•

Parsley, fresh

•

Serrano chilli

•

Tarragon, fresh

•

Tomato paste, no added salt

•

Tomatoes, fresh

•

Cranberries, fresh or frozen

•

Edamame beans, shelled

•

Lima beans

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CLEAN DRESSINGS & SAUCES - ASHY BINES

Cranberry Vinaigrette

Serving Size

4 tsp.

Ingredients

Method

1 cup cranberry juice, fresh

Place juice and cranberries in a small saucepan and bring to a boil.

1/2 cup fresh or frozen cranberries,

Cook until reduced to 1/4 cup (about 5 minutes).

thawed and chopped 1 tbsp. extra virgin olive oil

Combine cranberry mixture, oil, and remaining ingredients in a small

1 tbsp. red wine vinegar

bowl and stir well with a whisk.

1/2 tbsp. stevia (or until desired taste is achieved)

Place in a glass jar once cool and store in the fridge for up to a week.

2 tsp. minced chives 1/8 tsp. pink Himalayan salt

NOTES: This thick salad dressing is also delicious spread on turkey

1/8 tsp. freshly ground black pepper

sandwiches, or with roasted meats such as chicken, pork, and duck.

Chilli-Garlic Vinaigrette

Serving Size

1 tbsp.

Ingredients

Method

1 tbsp. chopped serrano chilli

Combine first 3 ingredients in a mortar and mash to a paste with a

3/4 tsp. pink Himalayan salt

pestle.

6 cloves garlic, crushed 3 tbsp. red wine vinegar

Combine garlic paste mixture, vinegar, and remaining ingredients in a

2 tbsp. water

small bowl, stirring with a whisk.

2 tbsp. fresh lemon juice 1 1/2 tbsp. extra virgin olive oil

Place in a glass jar once cool and store in the fridge for up to a week.

1 1/2 tbsp. anchovy paste Use this light vinaigrette to dress grilled antipasto vegetables or use in a chicken salad.

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Serving Size

Herb Vinaigrette

2 tbsp.

Ingredients

Method

9 tbsp. white wine vinegar

Combine the first 3 ingredients in a medium bowl and slowly whisk in

1 tbsp. stevia

oil until combined.

(or until desired taste is achieved) 1/2 tsp. pink Himalayan salt

Stir in basil and chives.

1 cup extra virgin olive oil 3 tbsp. chopped fresh basil

Store, covered, in refrigerator for up to 5 days.

3 tbsp. minced fresh chives NOTES: This recipe makes plenty of dressing to keep on hand, so having a salad with dinner is effortless any night of the week.

Four-Herb Green Yoghurt Dressing

Serving Size

2.5 tbsp.

Ingredients

Method

1 cup plain 0% Chobani yoghurt

Place first 7 ingredients in a blender or food processor and process until

1/2 cup homemade mayonnaise

smooth.

(see page 38) 2 tbsp. tamari sauce

Add parsley and remaining ingredients. Process until herbs are minced.

2 1/2 tsp. fresh lemon juice 1 tsp. hot pepper sauce (such as Tabasco) 3 canned anchovy fillets 1 clove garlic, minced 2/3 cup fresh parsley leaves 1/4 cup fresh tarragon leaves 1/4 cup fresh chives, chopped 1/4 cup fresh chervil leaves (optional)

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Balsamic Herb Vinaigrette Ingredients

Method

4 cloves garlic, minced

Whisk everything together and serve.

Serving Size

1 tbsp.

3 tbsp. balsamic vinegar 1 tsp. dried oregano leaves or 1 tbsp. of

Store any leftovers in an airtight container for up to 1 week in the fridge.

minced fresh oregano 1 tsp. dried thyme leaves or 1 tbsp. of minced fresh thyme 1 tsp. homemade mustard (see page 30) 1 tsp. black pepper

Green Onion and Coriander Dressing Ingredients

Method

1/4 cup white wine vinegar

Combine ingredients and blend until smooth.

Serving Size

1 tbsp.

1/4 cup fresh lime juice 1 cup extra virgin olive oil 1/2 tsp. homemade mustard (see page 30) 2 bunches / 1 cup blanched green onion 1/2 cup of fresh coriander 1/2 tsp. pink Himalayan salt 1/4 tsp. ground white pepper

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Fresh Coriander and Lime Dressing

Serving Size

2 tbsp.

Ingredients

Method

1/3 cup extra virgin olive oil

Place all ingredients in a food processor or blender and puree until

1/2 cup plain 0% Chobani yoghurt

smooth.

1 tbsp. fresh lime juice 2 cloves garlic, minced

Continue to add olive oil 1 tablespoon at a time as necessary to create

1 tbsp. white vinegar

a smooth finish.

1 bunch fresh coriander, roughly chopped 1 tsp. pink Himalayan salt NOTES: The colour of the dressing will vary depending on how much coriander you add.

Sesame Tamari Vinaigrette

Serving Size

2 tbsp.

Ingredients

Method

1/4 cup fresh orange juice

Whisk orange , vinegar, tamari, oil, stevia and ginger in a small bowl until

1/4 cup rice vinegar

the stevia is incorporated.

2 tbsp. tamari sauce 1 tbsp. toasted sesame oil

Taste to ensure flavours are balanced.

Stevia, to balance flavours 1 tsp. fresh ginger, finely grated

Transfer to a jar or glass bottle and refrigerate. NOTES: Cover and refrigerate for up to 1 week.

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Serving Size

Mexican Yoghurt Dressing Ingredients

Method

1 cup plain 0% Chobani yoghurt

Mix everything together.

2 tbsp.

3 tbsp. brown onion, minced 1-1/2 tbsp. fresh lime juice 1 clove garlic, minced 1 tsp. ground cumin 1 tsp. chilli powder 1/4 tsp. pink Himalayan salt

Faux Buttermilk Herb Dressing

Serves 8

Ingredients

Method

1/4 cup almond milk, unsweetened

Combine almond milk with the lemon juice and let it rest for 15 minutes.

1/2 tsp. fresh lemon juice

This should allow the almond to “curdle”.

1/8 cup extra virgin olive oil 1/8 cup red wine vinegar

Once the faux buttermilk is ready mix all ingredients together and serve.

1/8 cup plain 0% Chobani yogurt 1 tbsp. fresh oregano, chopped 1 tbsp. fresh thyme, chopped 1 tbsp. fresh parsley, chopped 1/2 tsp. pink Himalayan salt 1 tsp. black pepper

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Serves 4

Light Pesto Sauce Ingredients

Method

2 tbsp. pine nuts

Place pine nuts in a small skillet and set pan over medium heat. Cook

1/8 cup nutritional yeast

until nuts are golden, shaking pan frequently to prevent burning, about

1/4 cup unsalted cashews

3 minutes. Transfer nuts to a plate to cool.

1/4 tsp. pink Himalayan salt 2 cups basil, leaves, fresh

In a blender or food processor, combine nutritional yeast, cashew nuts

1/2 cup chicken broth, reduced salt

and 1/4 teaspoon salt. Process until a smooth powder has formed.

1 tbsp. extra virgin olive oil 2 cloves garlic, peeled

Add pine nuts, basil, chicken broth, oil, garlic and a bit more salt. Pro-

1/2 tsp. pink Himalayan salt

cess until smooth and thick. Makes about 1/4 cup per serving.

Ginger Ponzu Sauce Ingredients

Method

1/4 cup tamari sauce

Mix together and you are ready to go.

Serving Size

2.5 tbsp.

1/4 cup fresh lemon 1 tbsp. crushed, peeled, fresh ginger

NOTES: This sauce wins a triple crown because it is simple, tasty and versatile. It works well on an Asian salad, and can also be used as a marinade or dipping sauce.

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Homemade Tomato Sauce

Serves 8

Ingredients

Method

1 tbsp. extra virgin olive oil

Heat oil in large saucepan over medium heat. Add onions and cook for

1 large brown onion, finely diced

about 3 minutes. Add garlic and cook together for about 4 minutes or

6 cloves garlic, minced

until onions are soft and translucent.

1kg fresh tomatoes, diced 1/4 cup water

Add oregano and rosemary to onion and garlic and cook for another

1 tbsp. tomato paste, no added salt

minute or two.

2 tbsp. red wine vinegar (or balsamic vinegar)

To the vegetables, add tomatoes, water, tomato paste, vinegar, and

1 1/2 tbsp. stevia

stevia. Stir well, combining all flavours. Salt and pepper to taste.

(or 1 tbsp. if using balsamic vinegar) 1 tsp. dried oregano

Bring sauce to a boil. Reduce heat to medium low and simmer for 20

(or 2 tsp. fresh, chopped)

to 30 minutes up to 1 hour, adding water, a tablespoon at a time, if

2 tsp. dried rosemary, crushed

necessary. (Normally only required to add water when using fresh

(or 1 1/2 tbsp. fresh, finely chopped)

tomatoes.)

Pink Himalayan salt and pepper to taste Serve straight away or keep in an airtight container in the fridge for up to a week.

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Makes 1.5 cups

Chipotle Sauce Ingredients

Method

2 tbsp. pine nuts

To make the sauce, place all the ingredients in a blender and blend

1/8 cup nutritional yeast

until almost smooth. Season with salt. The sauce will keep in an airtight

1/4 cup unsalted cashews

container in the fridge for up to 3 weeks.

1/4 tsp. pink Himalayan salt 2 cups basil, leaves, fresh

NOTES: Chipotle peppers in adobo sauce can be found at well stocked

1/2 cup chicken broth, reduced salt

Harris Farm Markets.

1 tbsp. extra virgin olive oil 2 cloves garlic, peeled 1/2 tsp. pink Himalayan salt

Serves 4

Guacamole Ingredients

Method

1 1/2 red onion, coarsely chopped

Place first 5 ingredients in a food processor and pulse until finely

1 tbsp. fresh lime juice

chopped.

1/8 tsp. pink Himalayan salt 1 clove garlic

Add avocado and process until smooth.

1/2 small jalapeño pepper 1 ripe avocado, peeled

Sprinkle with coriander.

1 tbsp. coriander leaves

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Serves 10

Mole Sauce Ingredients

Method

3 white onions, quartered

Preheat the oven to broil and move the oven rack to the highest

4 plum tomatoes, quartered

position.

3 cloves garlic, peeled 2 banana peppers

Next, combine all the vegetables except the ancho chillies in a cast iron

3 ancho chillies, dried

skillet or a sheet pan.

1 tsp. chilli powder 1 tsp. raw cacao powder

Put the pan on the top rack to broil. Wearing an oven glove, occasionally

2 cups chicken stock or vegetable stock,

stir the vegetables with a spoon. Keep the dish in the oven until the

salt reduced

tomatoes begin to bubble and blacken.

1 lime, juiced and zested Take out the pan and cool for 5 minutes. Meanwhile, steep the chillies in a small mixing bowl by covering the chillies with boiling water. After steeping for 10 minutes, remove the chillies from the bowl and cut off the stems. Using a food processor or blender, puree the slightly cooled vegetables and chillies until smooth. Put the pureed mixture into a saucepan and add the spices and stock. Cook on the stovetop at a medium heat for approximately 25 minutes. Sprinkle with the lime juice, and add in the zest. Serve immediately or store in the refrigerator for later use. NOTES: If you can’t find dried ancho chillies, any dried chilli can be used.

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Serves 12

Ajvar Ingredients

Method

5 red bell peppers (about 1.25-1.5kg)

Cut the peppers in half and remove stem, seeds, and white membranes.

1 medium eggplant (about 375g)

Cut the eggplants in half lengthwise.

6 kalamata olives, pitted and chopped (optional)

Place peppers and eggplants cut-sides down on a large baking sheet

3-5 cloves garlic

and place it in the oven about 10 centimetres below the broiler. Broil

1-2 tbsp. white wine vinegar

until the pepper skins blister and blacken and the eggplant is tender

1 tsp. hot smoked paprika

in the middle. The blacker you get the peppers, the better the flavour. If

(optional or to taste)

you find some are blackening before others, move them around on the

1/4 – 1/2 tsp. red cayenne pepper

baking sheet so that they will roast evenly.

(or to taste) Pink Himalayan salt, to taste

As the peppers blacken, remove them to a large bowl and cover tightly with plastic wrap. When the eggplant is tender, remove it to a plate or cutting board. Scoop out the flesh, discarding any large seeds, and place it in the food processor with the olives and garlic. Process until smooth. Allow the peppers to steam in the covered bowl until they are cool. Then peel off the blackened skin; the more skin you remove, the better. Add the peppers to the eggplant in the food processor and pulse to chop them finely but do not blend them into a smooth paste. Remove to a bowl and add the vinegar, hot pepper, and salt to taste. Serve at room temperature or chilled.

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Spicy Mustard Ingredients

Method

1/3 cup yellow mustard seeds

Combine the mustard seeds, vinegar, and water in a medium bowl. Soak

2 1/2 tbsp. brown mustard seeds

for 8 to 10 hours at room temperature. Drain, reserving the liquid, and

1/2 cup apple cider vinegar

transfer the seeds to a food processor fitted with the steel blade.

1/2 cup water 1-2 tbsp. stevia

Add 1 tablespoon of the reserved soaking liquid along with the

(until desired taste is achieved)

stevia, turmeric, cumin, and salt to taste. Process until thick and smooth

1/4 tsp. ground turmeric

with a fair amount of whole mustard seeds speckling the paste, about

1/4 tsp. ground cumin

2 minutes, stopping to scrape down the sides of the bowl with a rubber

Pink Himalayan salt, to taste

spatula occasionally. Add more soaking liquid if desired to achieve a thinner consistency. Store in a glass jar in the refrigerator for up to 2 weeks.

Faux Honey Mustard Ingredients

Method

1 cup homemade mayonnaise

Combine all ingredients in bowl and mix thoroughly.

(see page 38) 1/3 cup homemade mustard

To store, refrigerate in airtight container.

2 tbsp. fresh lemon juice 1 sachet Nativa or stevia

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Serves 8

Lima Bean Dip Ingredients

Method

375g frozen baby lima beans

Cook beans in boiling water 10 minutes or until very tender. Drain,

3 tbsp. sesame seeds, toasted

reserving 1/2 cup cooking liquid.

1/4 cup fresh lemon juice 1 tbsp. extra virgin olive oil

Place sesame seeds in a blender and process until finely ground.

3/4 tsp. pink Himalayan salt 1 clove garlic

Add juice and remaining ingredients and process until blended. Add beans and 1/2 cup reserved liquid. Process until almost smooth, scraping sides of blender occasionally. Makes 1/4 cup per serve.

Serves 8

Cucumber Dill Dip Ingredients

Method

1/2 cup cottage cheese, low fat

Put the cottage cheese and white wine vinegar in a food processor and

1/2 tbsp. white wine vinegar or fresh

blend until smooth.

lemon juice 1/2 cup plain 0% Chobani yoghurt

Combine with yogurt, grated cucumber, dill, garlic, salt, and pepper.

1 cup cucumber, grated 3 tbsp. fresh dill, chopped

Serve with sliced cucumber.

1 tsp. garlic, minced 1/4 tsp. pink Himalayan salt

Makes 3 Tbsp per serve.

1/4 tsp. freshly ground black pepper Sliced continental cucumber, to serve

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Serves 8

Edamame and Pine Nut Spread Ingredients

Method

2 cups frozen shelled edamame

Combine edamame and garlic in a small saucepan. Cover with water to

2 cloves garlic, peeled

5 centimetres above edamame.

1/2 cup packed fresh basil leaves 2 tbsp. pine nuts, toasted

Bring to a boil and cook for 2 minutes or until edamame is tender.

2 tbsp. plain 0% Chobani yoghurt

Remove from heat and drain well.

1/4 cup water 2 tbsp. extra virgin olive oil

Combine edamame, garlic, basil, pine nuts, and yogurt in a food

2 tbsp. fresh lemon juice

processor.

3/4 tsp. pink Himalayan salt 1/2 tsp. grated lemon rind

Pulse until coarsely ground.

1/4 tsp. freshly ground black pepper Add 1/4 cup water and remaining ingredients and process until almost smooth. Makes 1/4 cup per serve.

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Homemade Ketchup Ingredients

Method

185g tomato paste, no added salt

Combine ingredients in food processor and blend until the onion

2/3 cup apple cider vinegar

disappears.

1/3 cup water 2 tbsp. stevia, optional

Spoon mixture into an airtight container and store in the refrigerator.

2 tbsp. onion, minced 2 cloves garlic 1 tsp. pink Himalayan salt 1/8 tsp. ground allspice 1/8 tsp. ground cloves 1/8 tsp. black pepper

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Serves 8

Homemade Mayo Ingredients

Method

2 large egg yolks

Heat the egg yolks, lemon juice, water, and mustard in a small skillet

2 tbsp. fresh lemon juice

over very low heat, stirring constantly.

2 tbsp. water 1 tsp. ground mustard seed

At the first sign of thickness, remove from heat and submerge in a large

1 tsp. pink Himalayan salt

pan of cold water. Make sure you continue to stir to avoid creating citrus

1 cup extra virgin olive oil

flavoured scrambled eggs. Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. NOTES: The mayonnaise should keep for at least 1 week if stored correctly.

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Serves 8

Homemade bbq sauce Ingredients

Method

1 tsp. of smoked paprika

Add the onion to a fry pan and cook over a medium heat for 3-5 minutes

1 small onion, minced

or until onion browns.

1 clove garlic, minced 185g tomato paste , no added salt

Add in garlic and cook for a minute, then mix in all other ingredients

1 tsp. chipotle powder

and simmer for about 30 minutes.

1/2 cup apple cider vinegar 1/2 cup water

Test the mixture and add other spices, more vinegar, stevia or Tabasco

1/4 cup homemade ketchup (see page 37)

until you achieve the desired taste.

3 tbsp. homemade mustard (see page 30) 3 tbsp. tamari

To store, scoop into a large plastic container and keep refrigerated.

1 pinch ground cloves 1 pinch cinnamon Tabasco, to taste Stevia, to balance flavours

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cleessainngs r d

& sauces

By A sh y Bi n es

www.ashybines.co 42

CLEAN DRESSINGS & SAUCES - ASHY BINES