SAUCES AND MARINADES

Moroccan spice mix

Ingredients: 2 tsp of cumin and sweet paprika 1 tsp of ground coriander, turmeric, ginger and dried chilli flakes 2 tsp of lime juice 2 cloves of garlic, chopped

Mexican spice mix
Use the below spices to make tacos, fajitas or burritos instead of pre-packaged spice mixes and you’ll save yourself a lot of money, salt and preservatives.
Ingredients: 3 tsp of cumin 1 tsp of ground coriander and garlic powder 2 tsp of cayenne pepper and dried oregano

Curry powder
Ingredients: 1 tsp of ground mustard powder 2 tsp of ground cumin, coriander, ginger and turmeric ½ tsp each of cinnamon, fennel and cardammon seeds

Satay marinade
Ingredients: 2 tbsp of smooth peanut butter 1/2 tsp each of ground cumin, coriander, turmeric, ginger and black pepper 1 tsp of melted coconut butter 2 tbsp of lime juice and ¼ cup of water

Creamy roasted capsicum and garlic sauce
(Serves up to 8 people)

Be a little careful when adding the cottage cheese or heating up this sauce. If the temperature gets too high the cheese will melt and go all stringy. Its best served lightly heated on steaming hot meats and vegetables.

Ingredients: 1 large red capsicum 1 can of diced tomatoes 1 bulb of garlic Olive oil spray 1/2 a cup of cottage cheese 1tbsp each of cumin and paprika

Method: Roast the capsicum and garlic in a pan until the capsicum has blackened and lost its shape. Deseed, de-skin and pop the capsicum into a food processor with the roasted garlic and the tomatoes. Blend with the cottage cheese until smooth, add herbs and spices to taste.

Nutritional info: Calories: 30 Protein: 3g Fat: 0.6g Carbs: 2.9g (2.3g net) Fibre: 0.6g

Tzatziki
(Makes about 12 tablespoons)

Best served on a nice piece of grilled steak or on top of a Greek salad!

Ingredients: 1 small tub of non-fat Greek yoghurt 1 small Lebanese cucumber Freshly crushed garlic, or crushed garlic from a jar (if you're not so partial to really strong flavour) 1 tbsp. basil 1 tbsp. lemon juice

Method: Grate the cucumber and squeeze out all of the water. Mix all of the ingredients together and refrigerate.

Nutritional info: (Per 2tbsp) Calories: 23 Protein: 2.5g Fat: Trace Carbs: 2.4g (1.9g net) Fibre: 0.5g

Honey, mustard and lime dressing
(Makes about 8 serves)

Ingredients: 2 tsp of honey 1 tbsp of wholegrain mustard 4 tbsp of lime juice 1 tbsp of flaxseed oil

Method: Melt the honey in the microwave with the lime juice and mustard, combining well. Leave to cool slightly before combining with the flaxseed oil and drizzling on your favourite lean protein or salad.

Nutritional info: Calories: 38 Fat: 2.6g Protein: 0.4g Carbs: 1.5g Fibre: Neg

Garlic honey mustard marinade
Ingredients
1/4 cup Honey,
1/4 cup Mustard, (I like Dijon)
1/4 cup Vinegar
Garlic, 6 cloves or a couple of tsp of powder (I love garlic so adjust to your own liking)

Directions
Put all in blender and blend until smooth and well mixed.
1 serving=1TBSP
• Calories: 13.
• Total Fat: 0.1 g
• Cholesterol: 0.0 mg
• Sodium: 28.3 mg
• Total Carbs: 3.5 g
• Dietary Fiber: 0.1 g
• Protein: 0.2 g

Orange honey Ginger marinade
Ingredients
1/4 cup fresh orange juice
3 tablespoons honey
2 tablespoons fresh lemon juice
2 tablespoons soy sauce
1 tablespoon peeled and minced fresh ginger
1 tablespoon minced garlic
Directions
Combine all ingredients and use as a marinade for chicken.

NOTE: when used with chicken, it made 4 servings, but slightly more than half of the marinade was thrown out before cooking, hence 8 servings per recipe...

Number of Servings: 8
• Calories: 34.1
• Total Fat: 0.0 g
• Cholesterol: 0.0 mg
• Sodium: 139.0 mg
• Total Carbs: 8.5 g
• Dietary Fiber: 0.1 g
• Protein: 0.4 g

Pizza Sauce

Ingredients
1 (8 ounce) can tomato sauce
1 (6 ounce) can tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon ground sweet paprika
1 teaspoon sugar
¼ teaspoon salt
Fresh cracked pepper to taste
2 teaspoons olive oil
1 teaspoon white vinegar

Directions
Place all the ingredients in a medium sized bowl and stir together.

Makes 1½ cups of pizza sauce (for me, that's enough for two large pizzas b/c I go heavy on the sauce). Nutritional info is calculated using 1 1/2 Tablespoons as the serving size.

Number of Servings: 16
• Calories: 20.8
• Total Fat: 0.7 g
• Cholesterol: 0.0 mg
• Sodium: 194.7 mg
• Total Carbs: 3.6 g
• Dietary Fiber: 0.8 g
• Protein: 0.7 g

Mustard Basting Sauce – chicken

Ingredients
1/2 cup butter
1/3 cup chopped shallots
2 Tablespoons olive oil
3 Tablespoons Dijonaise
2 Tablespoons fresh lemon juice
1 Tablespoon grated lemon peel

Directions
Melt butter (or use 1 packet butter buds mixed with 1/2 cup water) in a small saucepan. Add other ingredients and whisk over low heat until thoroughly combined. Baste raw chicken, and fresh vegetables, such as peppers, zucchini, asparagus, mushrooms, onions, carrots, etc. Place on heated grill and cook until done.
• Calories: 20.5
• Total Fat: 1.1 g
• Cholesterol: 0.0 mg
• Sodium: 152.5 mg
• Total Carbs: 1.4 g
• Dietary Fiber: 0.2 g
• Protein: 0.1 g

Ranch Dressing Chicken

Ingredients
6 skinless chicken breasts. 1/2 cup low fat mayo. 1 small bottle of low cal ranch dressing. One large pan sprayed with olive oil or coconut oil.

Directions
Place chicken breasts in bottom of the pan . Rub chicken with mayo and then pour the whole bottle of Ranch dressing over it . Place in the oven at 350 for 45 minutes. Enjoy.

Number of Servings: 6
• Calories: 10.1
• Total Fat: 0.0 g
• Cholesterol: 0.0 mg
• Sodium: 0.8 mg
• Total Carbs: 2.3 g
• Dietary Fiber: 0.5 g
• Protein: 0.3 g

Healthy sweet chilli sauce

combine in a high speed blender the following ingredients:
2 red capsicum, seeded and chopped
1 red chilli, seeds removed
6 fresh pitted dates
1 clove crushed garlic
pinch sea salt
1 teaspoon apple cider vinegar
Blend until combined and store in a glass jar in the fridge for up to one month.