A lamb roast isn’t quite complete without a dollop of mint sauce. A salad without a drizzle of dressing? I really don’t think so!
Want to turn up the sauciness and flavour of your dishes, and relish in nutrient-powered dollops that take a meal from drab to fab?
If you’ve ever opened your refrigerator and wondered why your jumbo jar of mayonnaise
is still hiding out as fresh as a daisy after six months then there’s a very good reason for that.
Store bought mayo is synonymous for containing emulsifiers, stabilizers and thickeners and life extending additives, difficult to digest for anyone with a sensitive tummy and an added source of sodium and sugar. Yes Mr Kraft I’m looking at you.
Topping your meals with a little dressing not only enhances flavor but can be good for you too. Olive oil, rich in Omega 3’s will help your body better absorb nutrients from your food and garlic with its health boosting properties makes just about everything taste that little bit better.
Wave goodbye to sauces from a science lab and cultivate your meals with wholesome condiments.
Here are eight of my favourite natural food enhancers.
Hollandaise
Makes about 250 ml (9 fl oz/1 cup)
Ingredients
- 4 organic egg yolks
- 1 tablespoon lemon juice
- 1 tablespoon filtered water
- 210 ml (71/2 fl oz) melted organic butter
Method
- Place the egg yolks, lemon juice and water in a blender or mini food processor and blend on low speed for 20–30 seconds.
- With the motor running slowly, pour in the melted butter in a thin, steady stream and keep blending until the mixture becomes thick and creamy. If it becomes too thick, add a few drops of warm water.
- The hollandaise will keep in a sterile, tightly sealed jar in the fridge for up to 7 days.
Tahini and turmeric dressing
For a moreish flavour hit to spark up raw veggies and fish, embrace this blissful dressing. Not only does it boast yummification super-powers, it’s also packed with the anti-inflammatory, and antioxidant properties of turmeric.
Makes 125 ml (4 fl oz/1/2 cup)
Ingredients
- 65 g (21/4 oz/1/4 cup) tahini
- 2 tablespoons wheat-free tamari
- 1 tablespoon turmeric
Method
- Place all the ingredients in a food processor with 60 ml
(2 fl oz/1/4 cup) of filtered water and blend until smooth.
- Transfer to a glass jar and refrigerate for 30 minutes to let the flavours meld.
- This will keep for 4–5 days in an airtight container in the fridge.
Mint chutney
This can be used as a side dressing, but it’s also delicious as a dip. By the way, it will keep for up to 5 days in the fridge.
Makes 1 cup
Ingredients
- 2 cups mint leaves
- 1 cup coriander (cilantro) leaves
- 1 shallot, minced
- juice and zest of 1 lime
- 60 ml (2 fl oz/1/4 cup) coconut cream
- 1 tablespoon cold-pressed extra virgin olive oil
- pinch of Celtic sea salt
- 1 tablespoon rice malt syrup, or
1/4 teaspoon stevia powder, or 6 drops stevia liquid
- 1 tablespoon apple cider vinegar
Method
- Place all the ingredients in a food processor and pulse until well combined.
Ranch dressing
Makes 1 1/4 cups
Ingredients
- 50 g (13/4 oz/1/3 cup) raw, unsalted cashews
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon rice malt syrup
- 125 ml (4 fl oz/1/2 cup) almond milk
- 1 tablespoon tahini
- 1/4 cup parsley leaves
- 2 teaspoons chopped chives
- 1 garlic clove, crushed
- 1/4 teaspoon sugar-free mustard
- big pinch of Celtic sea salt
- freshly ground black pepper, to taste
Method
- Soak the cashews for 2 hours in filtered water. Rinse, drain and pat dry.
- Place all the ingredients in a food processor and blend to the desired consistency.
- This dressing will keep in an airtight container in the fridge for up to 5 days.
Vinaigrette
Makes 205 ml (71/4 fl oz)
Ingredients
- 125 ml (4 fl oz/1/2 cup) apple cider vinegar
- 80 ml (21/2 fl oz/1/3 cup) cold-pressed extra virgin olive oil
- 1 teaspoon wheat-free tamari
- 1 teaspoon rice malt syrup, or sweetener of your choice
Method
- Place all the ingredients in a jam jar and shake until well combined.
- This will keep for 4–5 days in an airtight container in the fridge.
Homemade tomato sauce
Hello Tomatoes. There are so many reasons to splurge on this wonderful, voluptuous food. Whether it’s a fruit or a vegetable is irrelevant — just pass me the sea salt and cracked pepper.
Surprisingly uncomplicated, this sauce can be used as a foundation for bolognaise, stroked upon a gluten-free pizza base or plopped over scrambled eggs. Extended simmering will thicken up the sauce and give it a more intense and robust appeal, melding the flavours together.
Supercharged tip
Here’s how to skin tomatoes... Flick the kettle on and place tomatoes in a medium-sized bowl. Using a sharp knife, carefully make a slit down one side of each tomato. Once the kettle has boiled, pour the boiling water over them, ensuring they are all covered, then let them relax in the water for a few minutes. You’ll notice that the skins will start to peel off. Strain the water from the bowl and allow the tomatoes to cool. You’ll now find it super easy to skin them.
Makes 500 ml (17 fl oz/2 cups)
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 red capsicum (pepper), very finely
- chopped
2 garlic cloves, crushed
- 1 onion, chopped
- 1 kg (2 lb 4 oz) tomatoes, skinned and chopped (see tip below)
- 3 tablespoons sugar-free tomato paste (concentrated purée)
- 6 drops liquid stevia
or sweetener of choice
- 1/2 teaspoon sea salt
- 1 tablespoon chopped mixed basil and parsley
Method
- Heat the olive oil in a deep, heavy-based frying pan. Add the capsicum, garlic and onion and cook over medium heat, stirring often, until the onion is translucent, about 6–8 minutes.
- Add the tomatoes, tomato paste, stevia, salt and a few grinds of black pepper. Bring to the boil, then reduce the heat, cover and simmer for about 20 minutes, or until the sauce is thick.
- Stir in the basil and parsley and taste for salt and pepper, adjusting if necessary. Remove from the heat and leave to cool.
- You can now strain the sauce through a sieve if you prefer a smooth tomato passata (puréed tomato) sauce. This will yield about 250 ml (9 fl oz/1 cup).
- The tomato sauce will keep in the fridge in a sterile, tightly sealed jar for up to a week. It can also be frozen for up to a month in small containers, to thaw as needed.
Caesar dressing
Authentic in flavour and taste, this is one of the quickest, easiest recipes I can think
of — and knowing that it’s super healthy is an added reason to whip up a batch of this thick, creamy and wickedly good dressing. It’s not just limited to Caesar salads — try plonking it on sandwiches, pizza bases or use it as a marinade for chicken.
Makes about 250 ml (9 fl oz/1 cup)
Ingredients
- 1 organic egg
- 3 tablespoons light olive oil or macadamia oil
- 3 anchovies, finely chopped
- 1 tablespoon lemon juice
- 1 teaspoon finely grated lemon zest
- 1 teaspoon apple cider vinegar
- 3 garlic cloves, roughly chopped
Method
- Place all the ingredients in a mini food processor or blender and whiz until smooth.
- The dressing can be stored in the fridge in a sterile, tightly sealed jar for up to 7 days.
Lee’s jam jar dressing
This dressing is the perfect accompaniment to any kind of healthy salad or mixed leaves; I love it so much I use it on almost every meal — even drizzled over side vegetables such as green beans, and as a marinade when baking roasts. Splashed over salads and vegetables, the healthy oils and lemon in the dressing help absorb all the food nutrients into your body.
Makes 375 ml (13 fl oz/11/2 cups)
- 250 ml (8 fl oz/1 cup) extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 small garlic clove, crushed
- 2 tablespoons lemon juice
Method
- Place all the ingredients in a jar and season well with sea salt and freshly ground black pepper. Screw the lid on tightly and shake! It’s as simple as that.
- The dressing will keep for up to 5 days in the fridge.
Add some dressings and condiments to your meals and let me know your favourites!
Lee xo
