5 Healthy and delicious sauces recipes
Dressings and sauces with unforgettable flavors can be prepared in no time and can also be healthy and delicious at the same time.
Delicious vinaigrette – Lowers Blood Pressure
Preparation:
Mix 2 tablespoons of wine vinegar with 1 teaspoon of mustard. Into the mixture, add a little pepper and very little salt. Then gently stir in 6 tablespoons of extra virgin olive oil. This kind of prepared vinaigrette sauce can stand for one week in the refrigerator.
How does it work?
It has a low salt content, which does not raise blood pressure. Healthy monounsaturated fatty acids from olive oil reduce inflammation of blood vessels.
Contains 100 calories, 11g fat (1,5 g of saturated fats), 0 g carbohydrates. The time required for the preparation is 3 minutes.
Healthy mayonnaise – Accelerates Wound Healing
Preparation:
In a plastic container put 2 medium egg yolks, 1 teaspoon of mustard, 2 teaspoons lemon juice, salt, and pepper. Mix with a stick blender, and then gradually, with constant mixing, add 10.2 fl oz (300ml) olive oil. Mix until the mixture becomes smooth and shiny. If it is too thick, you can add a little water. This kind of prepared mayonnaise can stand in the refrigerator about seven days.
How does it work?
Zinc from egg yolks accelerates the healing of wounds and scratches and contributes to the better functioning of the immune system.
Contains 176 calories, 19 g fat (1.5 g saturated fats ), 0 g carbohydrate. The time required for the preparation is 4 minutes.
Classic pesto – Relieves Inflammation
Preparation:
1 tablespoon of toasted pine nuts put in the food processor, add a pinch of salt, 4.4oz (125 g) basil leaves,1 oz ( 30 g) grated Parmesan cheese, 1 peeled and mashed garlic clove. Mix at the lowest speed, so they are not chopped up completely. To the mixture, add 4.2 fl oz (125ml) extra virgin olive oil, and mix again until you get a smooth mixture. Pour into a glass jar, add on top a little extra virgin olive oil on for a mixture to last longer. Use as an addition to pasta, as a spread, or meat sauce. This kind of prepared pesto can stand in the refrigerator for about a week.
How does it work?
It is proven that basil relieves inflammation of the joints in patients with arthritis.
Contains 132 calories, 14 g fat (2.5 g saturated fats), 0 g carbohydrate. The time required for the preparation is 6 minutes.
Green sauce- Improves Digestion
Preparation:
Wash 1 oz (30 g) of parsley leaves, basil, and mint and make a mix of this plants.Dry well the leaves with paper towels. Remove the stems, and put the leaves in the food processor, add 2 tablespoons red wine vinegar, 1 peeled and squashed garlic clove, chopped 1 -2 fillets of sardine and a tablespoon of capers. Turn on the processor and mix the ingredients. Add 4.2 fl oz (125 ml) of extra virgin olive oil and mix until the mixture is smooth. Finally, add half tablespoons of capers and a little black pepper. This kind of prepared green sauce can stand in the refrigerator for two days.
How does it work?
The components of basil and mint encourage digestion and relieve bloating.
Contains 147 calories, 15 g fat (2 g saturated fats), 0 g carbohydrate. The time required for preparation: 10 minutes
Piri-Piri Dressing- For Better Blood Circulation
Preparation:
This famous Portuguese sauce can be prepared in the following way: turn the oven to 350º F (180 ºC). In a baking tray put four red chili peppers, 2 cloves of garlic and 1/4 red pepper (without seeds). Bake for about 30 minutes, put them all in a plastic bag and leave to cool. Peel the peppers, and insert them in the food processor. Add half a teaspoon of salt, 1.5 teaspoons red pepper, 2.5 tablespoons red wine vinegar, 6 tablespoons of extra virgin olive oil.Mix until the mixture becomes smooth.At the end stir in ½ teaspoon dried oregano or you can use fresh if you like.Use this dressing to prepare roasted or grilled chicken.
How does it work?
Capsaicin from hot pepper significantly improves circulation and relieves pain.
Contains 103 calories, 11 g fat (1.5 g saturated), 0.6 g of carbohydrates. The time required for preparation is 40 minutes.
