Humble yourself if you are serious about cooking healthy and low calorie dishes, you will have to learn how to make diet sauces yourself. Anything you can buy in the store usually contains too much fat, sugar, salt, or even preservatives. Meanwhile, for most meat and vegetable, as well as fish dishes fit simple sauces, which you can prepare yourself in a matter of seconds. Most sauces are prepared for one time and are not stored in the refrigerator. for a long time. If you need to store, place leftover sauce in a freezer-safe container and place in the freezer.
Dietary sauces for meat and poultry
Italian tomato
500 g tomatoes, basil, marjoram, olive oil, a little garlic.
Tomatoes cut into halves, scald with boiling water, remove the skin. Heat olive oil in a non-stick frying pan, chop the herbs and add to the oil. Turn off the heat, cover with a lid. Meanwhile, puree the tomatoes in a blender and, if desired, pass through a sieve to remove the seeds. Mix the tomato mass with herbs; if you don’t like the consistency, you can add a little puree from baked apples to thicken the sauce.
Sweet and sour sauce for poultry
500 g apples, butter, a little cinnamon, 1 teaspoon salt, oregano.
Peel the apples and bake in the oven or microwave. Melt the butter (a little, 1-2 tablespoons) in a frying pan, mix with cinnamon, salt and oregano, add apples, and puree.
Yogurt Red Hot Sauce
500 g low-fat yogurt, 2 teaspoons sweet paprika, hot red cayenne pepper on the tip of a knife, 2 boiled yolks, 1 packet of gelatin diluted in water.
Combine yogurt with gelatin until it thickens, add paprika, red pepper and mash into a paste. egg yolks(optional). Leave in the refrigerator for 2-3 hours to harden.
Lemon sauce
Juice of 1 lemon, 2 tablespoons of olive oil, fresh dill.
Olive oil beat in a food processor together with the herbs on the fastest setting so that the dill is finely chopped and the oil turns green. Add lemon juice and stir. Suitable for refilling all vegetable salads, and also for serving with white fish.
Wine-apple sauce
2 tablespoons of dry white wine, 1 tablespoon of any vegetable oil with a neutral taste, dill seeds, 2 large apples.
Peel the apples and bake, sprinkle with dill seeds. Mix wine with vegetable oil, add to pre-cooled apples, pass through a blender to obtain a homogeneous puree.
Yogurt-mustard sauce (similar to mayonnaise)
3 yolks, 1 tablespoon mustard powder, curry seasoning or a little turmeric, dried ginger and cumin, 1 cup of thick Greek yogurt (take the most low-calorie version), or instead of yogurt, you can take 3 tablespoons of high-quality olive oil (extra virgin).
Beat the raw yolks together with mustard powder until smooth. Mix with seasonings and add to yogurt, whisk vigorously for 5-6 minutes, but do not allow the yogurt to “separate.” If sauce It is planned to use with hot dishes, it is better to use 10% sour cream or matsoni, they do not separate. If you can afford a few "extra" calories, the yolks and mustard powder can be beaten with 3 tablespoons of quality olive oil. In this case, the sauce preparation time will increase by 10 minutes, but the product will satiate you additionally healthy fats omega three and omega six.
There are many reasons why a person needs to lose weight. And it’s not always about the desire to “find food for weight loss for the summer and vacation.” Sometimes this is a vital necessity when a person needs to adjust his diet to proper nutrition. Then you have to cook for yourself dietary dishes. But they are often so bland and faded! And completely tasteless. Diet sauces will come to the rescue and decorate boring food with bright colors.
What are they needed for
In the modern technological age, people are increasingly consuming refined foods, empty “fast” carbohydrates, and synthetic vitamins. There are fewer and fewer natural products in our diet; we think less and less about what we cook and eat for ourselves. All this leads to disease. In the treatment of many of them, various diets are prescribed that limit the consumption of certain foods that contain fast carbohydrates and do not carry any nutritional value. And this is reasonable, because the same whole wheat bread no less tasty than peeled white or butter. A dietary low-fat sauce will be an excellent alternative to the usual mayonnaise.
And yet, what sauces can you eat while on a diet? What is their advantage and how to prepare it?
Benefit
All of them belong to the category proper nutrition, in short - pp diet sauces.
- Low-calorie sauces are usually prepared from fresh, uncooked ingredients. They contain more vitamins and are healthier.
- Bright and colorful, very aromatic and tasty, they can turn even the most boring dish into an exquisite delicacy, and beautiful food evokes positive emotions, improves mood and has a good effect on the absorption of food.
- Most of them are suitable for infant and geriatric nutrition .
- They usually contain fiber necessary for proper digestion.
- These are mostly vegetarian dishes.
By preparing a diet sauce, you will significantly reduce the calorie content of your favorite dishes without compromising their taste.
The only one possible harm from them if you are intolerant to certain components, but this will also happen with ordinary, non-dietary gravies.
Salad dressings
Low-calorie sauces are especially suitable for fresh summer salads.
Kefir
Calorie content – 60–70 kcal per 100 grams
Cooking time – 5–7 minutes.
Will need
- low-fat kefir – 200 ml
- cottage cheese – 100 grams
- fresh greens, any - a bunch
- lemon juice - tablespoon
- salt - to taste
Preparation
- Beat kefir and cottage cheese in a blender until smooth.
- Add lemon juice and beat again.
- Finely chop the greens and add to the kefir mass.
- Add salt, stir and cool.
For fruit salads Unsweetened yogurt is used, and salt and herbs are not added.
If desired, kefir and cottage cheese can be replaced tomato juice. This will already make a dietary vegan gravy for green salads or for new potatoes.
Tzatziki
A delicious Greek sauce that can be used to dress any salad. And if you add a little more kefir or yogurt, it will be an excellent cold summer soup.
You can make okroshka on it. This sauce is sure to be perfect.
Calorie content – 70 kcal per 100 grams
Cooking time – 10–15 minutes.
Will need
- Cucumber - 1 pc.
- Unsweetened yogurt or kefir - 125 ml
- Garlic - 2–3 cloves
- Lemon juice - 3 tables. spoons
- Vegetable oil, odorless - 1 tbsp. l.
- Fresh greens (any, to your taste) - 30 g
- Salt - to taste
- Ground white pepper - to taste.
Preparation
- Peel, grate and squeeze out some cucumber juice.
- Press the garlic and add to the cucumber.
- Finely chop the greens and add to the cucumber.
- Add the juice of half a lemon, making sure not to get the seeds.
- Salt, pepper, add oil.
- Season with yogurt or kefir and place in a cool place.
Tzatziki is served with any salad; it can replace mayonnaise. It is also great as a dietary sauce for chicken and beef, but only served cold. There is also one for hot dishes dietary light gravy This sauce goes especially well with meat and potatoes.
Sauces for meat
Meat and fish dishes also require gravy. As a rule, the fattier the meat, the lighter it should be. And it’s very easy to prepare low-calorie sauces for kebabs and grilled vegetables. We offer several recipe options.
Diet sauce for chicken
Calorie content - 60–75 kcal
cooking time - 15 min.
Will need
- Unsweetened yogurt - 2 tbsp. spoons
- Sour cream - 2 tbsp. spoons
- Lemon juice - 1–2 tbsp. spoons
- Garlic - 1–2 cloves
- Fresh herbs - to taste
- Pepper, ground - 0.5 teaspoon
Preparation
- Mix yogurt and sour cream, add crushed garlic.
- Add lemon juice.
- Chop and add fresh herbs.
- Add pepper.
- Beat the sauce in a blender for about 1 minute.
If desired, you can add finely chopped bell pepper to it.
For vegan nutrition, replace sour cream and yogurt with tomato juice. There are many recipes.
This sauce is served with meat and potatoes, and is also suitable for spaghetti.
Honey mustard dressing
IN winter time I also don’t want to eat mayonnaise made from something unknown that has a shelf life of several months. Especially when you can make such a simple and healthy sauce.
Calorie content - 75–80 kcal 100 grams
Cooking time - 15 minutes
Will need
- unsweetened yogurt – 250 ml
- mustard – 2 teaspoons
- honey – 2 teaspoons
- lemon juice – 3 tbsp. spoons
- Salt, pepper - to taste
Preparation
- Pour yogurt into a container, put lemon juice in it, mix with a blender.
- Mix honey and mustard. If honey has thickened, it cannot be heated, as this will cause it to lose its properties and become carcinogenic. The honey will dissolve on its own from the mustard.
- Add mustard and honey to yogurt.
- Add salt and pepper, mix again.
The finished sauce will have a beautiful yellowish tint and a fairly thick consistency. In the refrigerator it can be stored in closed jar week.
The gravy is great for fresh lettuce, fish, meat, pasta.
In contact with
- 50 g feta cheese;
- 1 glass of yogurt;
- 1 fresh or pickled cucumber;
- sprig of dill.
Preparation
Grind all ingredients in a blender. You can use yogurt to make the mixture thinner or thicker. The sauce will taste better if it sits in the refrigerator. Dill can be replaced with any other herbs or bell pepper.
gustiditalia.com - Calories: 65 kcal per 100 g.
- What is it suitable for: meat, poultry, vegetables.
Ingredients
- 1 apple;
- 200 g yogurt;
- 1 teaspoon curry.
Preparation
Grate the apple or chop it in a blender, mix with yogurt and curry. You can use ready-made applesauce from baby food, but it may contain sugar - the calorie content will increase.
postila.ru - Calories: 90 kcal per 100 g.
- What is it suitable for: potato, meat dishes, side dishes.
Ingredients
- 125 ml buttermilk;
- 125 ml sour cream;
- 50 g chives;
- 10 g green onions;
- 1 clove of garlic;
- 1 teaspoon dry mustard;
- 2 teaspoons apple cider vinegar;
- dried or fresh herbs - to taste;
- allspice and salt - to taste.
Preparation
This sauce was invented by an American farmer. The original version of the recipe uses sour cream instead. You can also replace buttermilk with sour cream or yogurt if you can’t find it. With homemade sour cream the sauce will be tastier, but higher in calories.
Chop the onion and garlic, pour in buttermilk and sour cream, add the remaining ingredients and stir.
youtube.com - Calories: 61 kcal per 100 g.
- What is it suitable for: salads, vegetables, meat.
Ingredients
- 250 ml natural yogurt;
- 1 teaspoon Dijon mustard;
- 1 teaspoon apple cider vinegar;
- a pinch of dried dill and parsley.
Preparation
This dressing is easy to make even without a blender. It is enough to mix everything well.
grandkulinar.ru - Calories: 63 kcal per 100 g.
- What is it suitable for: pasta, toast and sandwiches.
Ingredients
- 100 g green peas;
- 1 fresh cucumber;
- green onions- taste;
- 1 glass of yogurt.
Preparation
Grind the vegetables in a blender or mixer and mix with yogurt. Fans of a spicy taste can add a tablespoon of chili.
pinterest.com - Calories: 71 kcal per 100 g.
- What is it suitable for: With big amount greens, fish, seafood.
Ingredients
- 25 ml lemon juice;
- 2 teaspoons honey;
- a few drops of wine vinegar;
- salt - to taste.
Preparation
This sauce is prepared immediately before serving, simply mixing all the ingredients. Honey is not a dietary product, but in such small doses it will not harm your figure.
ecoliya.in.ua - Calories: 80 kcal per 100 g.
- What is it suitable for: wheat and rice noodles, meat, sandwiches.
Ingredients
- 100 g boiled chickpeas;
- 1 tablespoon lemon juice;
- 100 ml orange juice;
- dry or fresh grated garlic;
- salt, pepper - to taste.
Preparation
Grind everything in a blender, adding water depending on the desired thickness of the sauce.
vseoede.net - Calories: 58 kcal per 100 g.
- What is it suitable for: rice, tofu, bean stew.
Ingredients
- 300 g of sweet or semi-sweet onions;
- 250 g apples;
- ¹⁄₂ teaspoon olive oil;
- 45 g lime;
- 15 g ginger root;
- 1 chili pepper;
- 6 cloves of garlic;
- cinnamon, cloves, nutmeg, black pepper - to taste.
If you want a yellow-green chutney, choose white onions and green apples, if you want a red sauce - blue onions and red apples.
Preparation
Chutney is a famous Indian sauce with an unusual sweet and spicy taste. To prepare it, chop the onion and garlic. Place in a saucepan with a little olive oil. Cover with a lid and leave to simmer over low heat.
Chop the apples, excluding the core, and the lime, including the peel. Add fruit to saucepan. After this, finely chop the ginger, chili pepper and place in a saucepan along with the spices. You can add a little salt or sugar to the sauce.
The chutney is simmered for about an hour over low heat. If the mixture thickens during cooking, add a little boiling water.
gastronom.ru - Calories: 24 kcal per 100 g.
- What is it suitable for: Mexican food ( corn tortillas, nachos), meat dishes, .
Ingredients
- 500 g ripe tomatoes;
- 1–2 chili peppers;
- 4 cloves of garlic;
- 10 g onions;
- 40 ml lemon or lime juice;
- 50 g fresh cilantro;
- seasonings - to taste.
Preparation
This is one of many salsa recipes that is close to the classic one. If desired, you can add bell peppers, carrots and other vegetables.
To make the salsa, wash and destem the tomatoes. Boil water in a saucepan and put the tomatoes in it for a couple of minutes. Then transfer them to cold water, wait until they cool down and remove the skin.
Grind the tomato pulp, onion and garlic. Squeeze lemon or lime into it. Remove the seeds and finely chop the chili pepper. Be careful, it is very caustic - better use gloves. Add chopped herbs and spices to the sauce. Stir and refrigerate for several hours.
thevegancorner.com - Calories: 75 kcal per 100 g.
- What is it suitable for: dishes asian cuisine, fried vegetables, .
Ingredients
- 200 ml pineapple juice;
- 60 ml water;
- 3 tablespoons of tomato paste or sauce;
- 2 tablespoons vinegar;
- 1 tablespoon soy sauce;
- 1 tablespoon starch (preferably corn starch).
Preparation
This is a dietary option sweet and sour sauce sugarless. However, sugar is still contained in soy sauce and tomato paste, but in small quantities. If possible, use freshly squeezed pineapple juice, but from a can or bag will also work.
Mix juice, water, vinegar, soy and tomato sauces in a thick-bottomed saucepan or saucepan. Heat the mixture over medium heat for 5 minutes, stirring constantly. If you want a thicker sauce, add starch diluted with hot water.
In cooking there are many secrets of adding flavor to any dish. unique taste. And, above all, these include the use of herbs, spices and sauces. But if the first two types of natural food additives for the most part do not affect the figure or even have a positive effect on it, then with sauces the situation is somewhat different. To understand this, just remember high-calorie mayonnaise or ketchup loaded with preservatives. How to be? The right decision: choose only those sauces that have dietary properties, or prepare them yourself at home.
Types of store-bought sauces for slimming
On supermarket shelves today it is quite possible to find dietary sauces that do not contribute to the aggravation of existing fat deposits or the appearance of new fat deposits on the hips, abdomen and sides.
Firstly, this is the well-known soy sauce. Dietary properties of this food additive are due to the benefits of the raw materials used for the production of the dressing mixture. Soybeans are beans, and therefore soy sauce is rich in proteins, amino acids, vitamins (H, E, group B), mineral compounds (potassium, phosphorus, cobalt, zinc, silicon, iron, copper, molybdenum, etc.). In addition to the specified ingredient, this type of store-bought sauce should ideally contain wheat and salt. Sodium, of course, is not very beneficial for your figure, but the main thing here is to use the product wisely, infrequently and in moderation. Soy food supplement has a low calorie content: only 50 kcal per 100 g of filling mixture.
The second type of low-calorie sauce for weight loss from the store is teriyaki. Its main ingredients are the soy already mentioned above, as well as ginger root. Ingredients of teriyaki sauce: sodium, magnesium, phosphorus, iron, copper, potassium, magnesium, niacin, vitamins B5 and B6, choline. The amount of carbohydrates in this product exceeds that of proteins by as much as three times, however energy value The savory mixture is still low: 89 kcal. Teriyaki sauce helps you lose weight by improving digestion. The only negative is appetite stimulation.
Another dietary product in this category of store-bought food products - pesto sauce. This sauce of Italian origin is prepared with olive oil. It has a fairly impressive energy value: 450 kcal. In the same time most of The product is a healthy unsaturated fat that gives a slim figure. Other components of the sauce: vitamins PP, K, C, A, a variety of micro- and macroelements. Thus, if you use pesto only from time to time, and, moreover, in tiny portions, you will not worsen your body weight.
Last on this list of dressing mixes for weight loss is balsamic vinaigrette. Its basis, as you probably already guessed, is balsamic vinegar. The chemical content of the product is amazingly diverse. In addition to various vitamins, mineral salts, proteins and antioxidants, this sauce is enriched organic acids, directly triggering the fat burning process in the body. A noticeable drawback of balsamic sauce is the abundance of sugars in the product (46 g). Hence its calorie content is higher than that of other dietary dressing mixtures: 166 kcal. However, eating food flavored with balsamic sauce speeds up metabolism, stimulates hematopoiesis, eliminates constipation and perfectly cleanses the body of harmful toxic waste.
When buying store-bought sauces for weight loss, pay attention to the composition of the product. Availability in the list of ingredients large quantities flavors, preservatives, dyes and other artificial additives is a reason to refuse to make such a purchase.
Homemade diet sauces
If you don’t trust manufacturers and consider their products to be mostly harmful to your figure and health, prepare your own diet sauces for weight loss from natural products nutrition. Here you can show a flight of fancy, but first check out the already existing and proven recipes for homemade low-calorie sauces.
Tomato. Ingredients: 4 fresh medium tomatoes, 1 small onion, 3 garlic cloves, 1/4 tsp. ground black pepper.
Preparation. Finely chop the onion and garlic and fry on olive oil within five minutes. Remove the outer skin from the tomatoes, turn the pulp into puree, and pepper. Add the tomato mixture to the pan with the vegetables already there. Simmer it over low heat for 5 minutes.
Teriyaki. You will need: 200 ml rice wine, 150 ml soy sauce, 1 tbsp. honey, crushed garlic and ground ginger root.
Preparation. Pour the liquid ingredients into a small saucepan and turn on the heat under the container. As soon as the contents of the container are warm enough, add honey. Stir the future sauce until the beekeeping product is completely dissolved. When this happens, add ginger and garlic. Let spicy mixture simmer over low heat for three minutes, then remove the pan from the stove and cool to room temperature.
Kefir-olive. You will need: 10 pitted olives, 1 glass of low-fat kefir, 1 garlic clove, black pepper and salt to taste.
Preparation. Finely chop the garlic. Combine it with the rest of the ingredients and pass the resulting mixture through a blender. The sauce should ultimately have a uniform consistency. Don't forget to pepper and add a little salt to the finished product. The taste of kefir-olive dressing will be better if you add chopped tomato and a few tablespoons of chopped green onions. This sauce goes well with fish and meat dishes.
Pesto. Ingredients: 3 tbsp. olive oil, a few sprigs of parsley and basil, a handful of pine nuts, 2 cloves of garlic, ground black pepper to taste.
Preparation. Chop the greens as finely as possible and grate the garlic. Place the products processed in this way into a blender bowl. Add the rest of the components from the list and turn the individual components into a homogeneous mixture. You can store the resulting pesto sauce in the refrigerator for up to five days.
Green. You will need: 100 g of canned green peas, the same amount fresh cucumbers, 2 cups Greek yogurt, green onions (to taste).
Preparation. Wash the cucumbers, dry and grate on a fine grater. Finely chop the onion. Drain the liquid from the peas. Place the vegetables in a blender and pour fermented milk product, turn on the device and stir. Green sauce should have a creamy texture. It can be used as a salad dressing, as a food additive boiled eggs or instead butter for sandwiches.
Almond. Ingredients: 0.5 cups almonds, 1 clove garlic, 1 large tomato, 1/2 bell pepper, 1 tsp. lemon juice, dried spices and salt to taste.
Preparation. Grind the nuts to a powder. For this purpose, you can use a coffee grinder. Scald the tomato with boiling water, remove the skin, and mash with a fork. Chop the remaining vegetables using a knife. Connect everything listed components, add spices and beat the mixture with a blender.
Apple-ginger. You will need: onion- 300 g, green apples - 250 g, garlic - 6 cloves, lime - 1 piece, hot red pepper - 1 pod, ginger root - a small piece, spices to taste (cinnamon, cloves, nutmeg, black pepper).
Preparation. Chop the garlic and onion, then simmer over low heat for 3 minutes. Citrus and apples should be cut into small pieces straight with the peel and added to the garlic-onion mixture. You also need to put thinly sliced red pepper and grated ginger there. The final touch: adding spices. Stir the sauce and keep it on a low flame for about an hour. Finally, you can improve the taste of the product by adding a small amount of sand sweetener and a pinch of salt.
As you can see, full-fat mayonnaise has worthy competitors, the taste of which will be appreciated not only by those losing weight, but also by true gourmets. Low-calorie sauces can make your diet quite bearable and ultimately achieve amazing results in terms of weight loss without the danger of disrupting the planned event. Take advantage of this!
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